summer salad Archives - Amazing Health Advances

Cauliflower Power Salad Recipe

The AHA! Team — Fri, 13 Jun 2025 05:38:25 +0000

Recipe by: Dusty and Erin Stanczyk via Nutrition Facts – Cauliflower Power Salad Recipe This Cauliflower Power Salad is the perfect side dish to your plant-powered picnics and BBQs. It’s packed with cruciferous vegetables, which may prevent DNA damage and the spreading of metastatic cancer, activate defenses against pathogens and pollutants, help to prevent lymphoma, boost our liver detox enzymes, target breast cancer stem cells, and reduce the risk of prostate cancer progression. The component responsible for these benefits is thought to be sulforaphane, which is formed almost exclusively in cruciferous vegetables. COURSE: Appetizer, Salad, Side Dish DIFFICULTY: Easy SERVINGS: 6 Ingredients ▢ 1 large head of cauliflower ▢ 1 large head of broccoli ▢ 2 medium carrots ▢ 1 cup shredded red cabbage ▢ 1 cup shelled frozen edamame, thawed ▢ ¼ cup Umami Sauce or to taste Instructions Break the cauliflower into individual florets and pulse in a food processor until it has a rice-like consistency. (Avoid over-processing.) Add to a large mixing bowl. Repeat the step above with the broccoli, then add it to the bowl with the cauliflower rice. Shred the carrots using a peeler or in a food processor with a “shredding” blade attachment. Add to the mixing bowl, along with the shredded red cabbage. Place the shelled frozen edamame in a strainer and thaw by running them under hot water. Add to the mixing bowl. Pour the Umami Sauce over the vegetables in the mixing bowl. Stir gently until all of the veggies are evenly coated. Add additional Umami Sauce to taste, serve, and enjoy. Notes This salad is best eaten right after it’s been prepared, but it will keep in the refrigerator for a day or two in a tightly sealed container. To read the original article click here.

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Summer Fun Salad Recipe

The AHA! Team — Thu, 18 Jul 2024 08:49:41 +0000

Recipe by: Robby Barbaro, Co-founder of Mastering Diabetes – Summer Fun Salad Recipe This Summer Fun Salad features ripe papaya and mango. The juice from the ripe fruits and tomatoes adds their own flavorful dressing to the salad, but toss on your favorite vinegar if the mood strikes. Including more fruits and vegetables to your meals not only adds a nutritional punch, but it makes your dishes more colorful, too, and those colors are the antioxidants, the disease-preventing phytonutrients. COURSE: Appetizer, Salad, Side Dish DIFFICULTY: Easy SERVINGS: 4 INGREDIENTS ▢1 head lettuce ▢1 small papaya, cubed ▢2 mangos, cubed ▢2 heirloom tomatoes, cut into bite-sized pieces ▢1 cup frozen wild blueberries ▢Chopped green onion, to taste INSTRUCTIONS Wash all of the ingredients. Chop the lettuce, and add it to a large bowl. Add the papaya, mangos, tomatoes, and wild blueberries. Sprinkle the green onions on top. Toss lightly, serve, and enjoy. To read the original article click here.

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Strawberry Salad Recipe

The AHA! Team — Wed, 29 May 2024 08:14:47 +0000

Recipe by: Robby Barbaro, Co-founder, Mastering Diabetes via NutritionFacts – This Strawberry Salad is a delicious way to enjoy summer produce. This Strawberry Salad is a delicious way to enjoy summer produce. The berries and tomatoes add their own flavorful dressing to the salad, but feel free to toss on your favorite vinegar if the mood strikes. Consumption of blueberries and strawberries has been associated with delayed cognitive aging by as much as 2.5 years—thought to be because of brain-localizing anthocyanin phytonutrients, as shown on functional MRI scans. Arugula is one of the highest nitrate-containing vegetables. Nitrates from plants are converted into nitric oxide in the body, and potassium increases nitric-oxide release. Including foods high in both nitrates and potassium, such as green leafy vegetables, can help lower blood pressure and improve arterial function. COURSE: Appetizer, Salad, Side Dish DIFFICULTY: Easy SERVINGS: 4 INGREDIENTS ▢1 head of romaine lettuce ▢2 cups arugula ▢2 cups chopped or sliced strawberries ▢2 heirloom tomatoes, chopped ▢1 cup blueberries INSTRUCTIONS Wash and clean all of the ingredients. Chop the romaine lettuce and add it to a large bowl, along with the arugula. Toss gently. Add the remaining ingredients, toss again, and serve. To read the original article click here.

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Tuna Pasta Salad with Kalamata Olives and Cherry Tomatoes Recipe

AHA Publisher — Thu, 05 Aug 2021 07:00:22 +0000

Dr. Josh Axe, DC, DNM, CN – Like tuna mac and cheese, tuna pasta salad is an easy way to take a classic pasta dish and significantly up its protein content. No matter your age or athletic activities, getting enough protein in your diet is important for everyone. Signs of a protein deficiency can range from moodiness to poor sleep to slow healing. This tuna macaroni salad recipe is a perfect and delicious way to get more protein in your diet. Plus, it’s such an easy dish to make. Key Ingredients But wait, is this recipe healthy? Tuna pasta salad, also called tuna macaroni salad or tuna noodle salad, is as healthy as the ingredients you put into it. In this case, we use a low-mercury tuna, gluten-free pasta and a whole lot of nutrient-rich ingredients, including olives, tomatoes, bell pepper, capers and red onion. This cold tuna pasta salad recipe is perfect to make on a Sunday evening, so you have a quick and easy, yet well-balanced and healthy, lunch option for the week ahead! Tuna is very high in protein as well as anti-inflammatory omega-3 fatty acids. It’s also rich in important nutrients, like: vitamin D selenium niacin riboflavin vitamin B12 vitamin B6 potassium zinc magnesium As a rich source of niacin, tuna is excellent for cardiovascular health and balancing cholesterol levels. Niacin is also key to the healthy function of the skin, nervous system and digestive system. Tuna’s impressively high vitamin B6 content means it’s a great choice for brain function, mood, energy levels and blood flow. There are actually several varieties of tuna, and some can definitely be healthier than others. For example, Atlantic bluefin tuna’s high mercury content — plus its near extinction due to overfishing — lands it on my list of 17 Fish You Should Never Eat + Safer Seafood Options. Mercury poisoning is definitely a concern when it comes to eating seafood. It’s an important topic in general, but it’s especially important when it comes to young children and pregnant women since excessive consumption of mercury-contaminated fish is known to have major negative effects on a child’s development. So, what about canned tuna? There are two main varieties of canned tuna you can find on store shelves: white albacore tuna or light tuna, which is typically skipjack. According to data from the Environmental Protection Agency, canned light skipjack tuna usually has about a third of the mercury levels of albacore canned tuna. The EPA labels light canned tuna as a “best choice,” while white albacore canned tunas is a “good choice.” For kids, the EPA recommends that a “best choice,” like light canned tuna from skipjack, can be eaten two times per week in the following amounts: Age 2: 1 ounce per serving Age 6: 2 ounces per serving Age 9: 3 ounces per serving Age 11 and up: 4 ounces per serving The Food and Drug Administration recommends that women of childbearing age (between 16 and 49 years), especially pregnant and nursing women, eat two to three servings of “best choices” or one serving of a “good choice” fish per week. Again, light canned tuna makes the best choice list, while white albacore is on the good list. For more information, check out the FDA’s Eating Fish: What Pregnant Women and Parents Should Know. If you’re going to eat tuna, look for tuna that is light and skipjack. However, beware of light canned tuna that is from yellowfin tuna because this is said to have higher mercury levels similar to albacore. In addition to tuna nutrition benefits, some other nutritional highlights of this creamy tuna pasta salad with veggies recipe include: Brown rice pasta: Pasta made from brown rice does provide carbohydrates like other pastas. However, brown rice pasta is gluten-free, and it is also full of vitamins and minerals, as well as fiber and protein to balance its carb content. Red onion: A red onion provides beneficial onion nutrition — plus it is especially high in quercetin, which has been shown to have anti-inflammatory and antioxidant effects. Bell pepper: Bell peppers are rich in vitamin C and vitamin A. They are also high in carotenoids called lutein and zeaxanthin. Research has shown that increased consumption of these carotenoids may decrease the risk of developing age-related macular degeneration. How to Make Tuna Pasta Salad Macaroni salad with tuna doesn’t require any serious culinary skills, so this recipe is friendly to even the most novice of cooks. To prep for this recipe, you’ll need to have the olives, tomatoes, onion and peppers chopped up. You’ll also need to have your pasta cooked according to the package directions and allow it to cool down before adding it to the mixture. That’s it! Now you’re ready to combine everything together. First, you can add the cooked pasta and tuna to a large bowl. Add in the red onion. Toss in the Kalamata olives. The bell pepper (red, green and/or yellow) can go in next. Add in the capers. Last but not least, add the Paleo mayonnaise and Dijon mustard to the bowl. Mix it all together until well-combined. Before serving, top the macaroni tuna salad with chopped green onions and microgreens for a boost of flavor and nutrients. If you’re not going to eat the tuna pasta salad right away, keep it covered and refrigerated until ready to serve. Enjoy! Tuna Pasta Salad with Kalamata Olives and Cherry Tomatoes DESCRIPTION Like tuna mac and cheese, tuna pasta salad is an easy way to take a classic pasta dish and significantly up its protein content. INGREDIENTS One 12-ounce box brown rice macaroni pasta, cooked Two 5-ounce cans wild-caught tuna ½ red onion, chopped ½ cup kalamata olives, pitted ½ cup bell peppers, chopped 2 tablespoons capers 1 cup cherry tomatoes, sliced ⅓ cup Paleo mayo ⅓ cup Dijon mustard ½ teaspoon salt ½ teaspoon pepper TOPPINGS: ½ cup green onions, chopped ¼ cup microgreens INSTRUCTIONS Cook the pasta and chop the veggies. Add all the ingredients to a large bowl, mixing until well-combined. Keep refrigerated until ready to serve. Top with chopped green onions and micro greens. NOTES Top the salad with green onions and microgreens if you choose for added flavor and nutrition. If you want to avoid mayo, you can use mashed avocado as the binder. Feel free to customize this recipe with your choice of vegetables added. To read the original article click here.

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Watermelon Feta Salad Recipe

AHA Publisher — Tue, 03 Aug 2021 07:00:06 +0000

Dr. Josh Axe, DC, DNM, CN – There are few fruits that scream summer the way watermelons do. These juicy melons often appear at barbecues and in frozen drinks, but they’re not often featured in salads, until now. This watermelon feta salad has ingredients that, at first glance, might not seem like they go together. Watermelon and pistachios? Kale and feta? Trust me when I say that this watermelon salad is about to become a new favorite! Sweet and Salty: Why It Works You might already enjoy sweet and salty food combos, like caramel popcorn or chocolate-covered pretzels. But why is it that these two flavors get our taste buds so excited? Like most awesome duos, when sweet and salty are paired together, they bring out the best in each other. Sweet tastes are actually enhanced by salt; by layering the two flavors in the same bite, you’re getting maximum deliciousness. The sweet and salty combination also keeps your taste buds guessing. If you only ate sweet foods, eventually you’d get tired of them — same with salty stuff. When you eat them together, though, instead of flavor fatigue, you get a unique combination that your brain just can’t get enough of. In this watermelon feta salad, we’ll take advantage of contrasting flavors by joining together sweet, ripe watermelon with salty, tangy feta cheese. Topping it all off is a maple sugar and coconut vinegar homemade dressing. Drooling is acceptable. Nutrition Facts Not only is this watermelon and feta salad really darn tasty, but it’s also good for you. One serving contains approximately: (1) 387 calories 5.92 grams protein 34.93 grams fat 15.55 grams carbohydrates 10.67 grams sugar 2.4 grams fiber 98.6 micograms vitamin K (110 percent DV) 2359 IUs vitamin A (101 percent DV) 4.53 milligrams vitamin E (30 percent DV) 0.254 milligrams copper (28 percent DV) 140 milligrams phosphorus (20 percent DV) 0.315 milligrams manganese (18 percent DV) 262 milligrams sodium This watermelon salad is loaded with good-for-you ingredients. Watermelonis an antioxidant-rich food that helps boost immunity and protect cells from free radicals. It’s also a good option if you have high blood pressure or cardiovascular disease. Because it has a high water content, it keeps skin looking good, while also helping you lose weight, since it’s low in calories, too. And it’s also super refreshing during the hot summer months! Kale is a powerful leafy green that’s full of vitamins, especially vitamin K and vitamin A. As an anti-inflammatory food, kale helps protect the body from one of the main causes of disease. It’s also a cancer-fighting food and good for your heart, as it’s been proven to lower bad cholesterol levels. Arugula is another leafy green and makes up the bulk of this salad. The slightly bitter taste is a nice contrast from the sweet watermelon, but this vegetable has more than just good taste going for it. Arugula is excellent for keeping your eyes and heart healthy and aids in digestion by balancing pH levels. Finally, feta cheese pulls this whole salad together. It’s one of the healthiest cheeses, and it’s more easily digestible than those made from cow’s milk. It’s time to put this salad together! How to Make Watermelon Feta Salad Start by combining the salad dressing ingredients and setting them aside. If you don’t have coconut vinegar, apple cider vinegar can be substituted. Split the arugula and kale over three to four plates. Let’s dress up these leafy greens. Add the watermelon, cucumber, tomatoes, goat cheese and pistachios, making sure to combine them well on the plate. Top each plate with fresh mint and green onion. Drizzle the dressing over the watermelon feta salad and chow down. Enjoy this fresh watermelon salad all summer long for lunch or dinner. Make it heartier by pairing it with grilled chicken or fish. Watermelon Feta Salad Recipe DESCRIPTION This watermelon feta salad has ingredients that, at first glance, might not seem like they go together. Watermelon and pistachios? Kale and feta? Trust me when I say that this watermelon salad is about to become a new favorite! INGREDIENTS SALAD: 3 cups arugula 3 lacinato kale leaves, stems removed, chopped/massaged 2 cups watermelon, cubed and seeds removed ½ cup cucumber, halved and sliced 1 cup mini kumato tomatoes, halved ½ cup goat feta ¼ cup pistachios, crushed 3 sprigs mint, stems removed and chopped 1 green onion, finely chopped DRESSING: 3 tablespoons coconut vinegar juice of 1 lime 1 tablespoon maple sugar ½ cup olive oil ⅛ teaspoon sea salt ⅛ teaspoon pepper INSTRUCTIONS Mix together the dressing ingredients and set aside. On 3–4 plates, add the arugula and kale. Add the watermelon, cucumber, tomatoes, goat feta and pistachios. Top with mint and green onion. Drizzle on dressing and serve. NOTES Enjoy this fresh watermelon salad all summer long for lunch or dinner. Make it heartier by pairing it with grilled chicken or fish. To read the original article click here. For more articles from Dr. Axe click here.

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