Mango & Beet Salad

 Mango & Beet Salad 

recipe from 'Reversing Heart Disease' Program by Dr. Dean Ornish

I tweaked it by not cooking the beets... so I kept this meal 100% raw.  I spiralized them instead with my trusty 'Spirooli', then cut them up a bit.  I also didn't use 1/2 cup of the red onion...probably more like 1/4 cup, if that.  Alsoooo... I used 4 different kinds of 'Artisan' lettuce rather than the leaves mentioned below because I couldn't find them at my grocery store.  

I found this tasty and ate 3 dinner plates of it, heh heh.  I liked the dressing a lot.

(I love that there's no oil in this salad at all.)

 

serving size for one person: 1½ cup
yield: 8 cups (4 to 6 servings)
Although the combination of mangoes and beets may seem strange, they taste wonderful together. The green of the lettuces, the dark pink of the beets, and the orange of the mango makes a spectacular presentation. The beets and the vinaigrette can be prepared and refrigerated up to two days in advance.

• 4 medium-sized fresh beets, leaves and stems removed
• 1/2 cup chopped red onion
• 1 bunch watercress, large stems removed
• 1 small bunch Frisee or American chicory
• 2 small heads Bibb lettuce
• 2 peeled and sliced (strips) ripe mangoes  
• Mango Vinaigrette:
• 1/4 cup cider vinegar
• 1 tablespoon honey mustard
• 1/2 teaspoon curry powder
• 1 tablespoon fresh lime juice
• 1 peeled, seeded, and chunked ripe mango
• Pinch salt
• Freshly ground black pepper to taste

Cook the beets in boiling water for thirty minutes and drain. (or do like Rawkin' done did) When they have cooled enough to permit handling, peel and chop into small cubes. Toss the beets with the red onions and three tablespoons of the vinaigrette. Set aside.
On a medium-sized serving platter, arrange the lettuces on the outside of the plate. Place the watercress in the center of the platter and spoon the beets and onions over it. The mango strips can be arranged around the beets.

(I did the whole business into a large silver mixing bowl.)  My hamburger-eating family just watched me chow this stuff down.  There will be left-overs for tomorrow's lunch.  Of this I am certain.  The whole beet & mango combo didn't put me off at all.  I quite like it.

Maybe you will, too.

Enjoy,
xo
Rawkin'

Mango & Beet Salad

 Mango & Beet Salad 

recipe from 'Reversing Heart Disease' Program by Dr. Dean Ornish

I tweaked it by not cooking the beets... so I kept this meal 100% raw.  I spiralized them instead with my trusty 'Spirooli', then cut them up a bit.  I also didn't use 1/2 cup of the red onion...probably more like 1/4 cup, if that.  Alsoooo... I used 4 different kinds of 'Artisan' lettuce rather than the leaves mentioned below because I couldn't find them at my grocery store.  

I found this tasty and ate 3 dinner plates of it, heh heh.  I liked the dressing a lot.

(I love that there's no oil in this salad at all.)

 

serving size for one person: 1½ cup
yield: 8 cups (4 to 6 servings)
Although the combination of mangoes and beets may seem strange, they taste wonderful together. The green of the lettuces, the dark pink of the beets, and the orange of the mango makes a spectacular presentation. The beets and the vinaigrette can be prepared and refrigerated up to two days in advance.

• 4 medium-sized fresh beets, leaves and stems removed
• 1/2 cup chopped red onion
• 1 bunch watercress, large stems removed
• 1 small bunch Frisee or American chicory
• 2 small heads Bibb lettuce
• 2 peeled and sliced (strips) ripe mangoes  
• Mango Vinaigrette:
• 1/4 cup cider vinegar
• 1 tablespoon honey mustard
• 1/2 teaspoon curry powder
• 1 tablespoon fresh lime juice
• 1 peeled, seeded, and chunked ripe mango
• Pinch salt
• Freshly ground black pepper to taste

Cook the beets in boiling water for thirty minutes and drain. (or do like Rawkin' done did) When they have cooled enough to permit handling, peel and chop into small cubes. Toss the beets with the red onions and three tablespoons of the vinaigrette. Set aside.
On a medium-sized serving platter, arrange the lettuces on the outside of the plate. Place the watercress in the center of the platter and spoon the beets and onions over it. The mango strips can be arranged around the beets.

(I did the whole business into a large silver mixing bowl.)  My hamburger-eating family just watched me chow this stuff down.  There will be left-overs for tomorrow's lunch.  Of this I am certain.  The whole beet & mango combo didn't put me off at all.  I quite like it.

Maybe you will, too.

Enjoy,
xo
Rawkin'

My Beautiful Rainy Walk

 these shoes were made for rawkin'

I've been going for power walks lately and today I decided to bring my camera because it was raining and I needed a happy reason to get out the door.  I'm so glad I did; as it was a gorgeous walk.  I did some breath-walking, which means one breath in is comprised of 4 sniffs in through your nose, and 4 shh's out through your mouth.  Then I did gratitudes.  Then I took photos for the rest of the walk.  I returned home an hour later, soaked but very satisfied with myself.


Enjoy
xo
Rawkin'

My Beautiful Rainy Walk

 these shoes were made for rawkin'

I've been going for power walks lately and today I decided to bring my camera because it was raining and I needed a happy reason to get out the door.  I'm so glad I did; as it was a gorgeous walk.  I did some breath-walking, which means one breath in is comprised of 4 sniffs in through your nose, and 4 shh's out through your mouth.  Then I did gratitudes.  Then I took photos for the rest of the walk.  I returned home an hour later, soaked but very satisfied with myself.


Enjoy
xo
Rawkin'

Booster Soup

 I LOVE this soup!  It reminds me of the 'Green Soup' i used to order at a little cafe.  Not because there are greens, but the texture and satisfaction.  I stumbled on this gem over at the Hallelujah Acres website.

I shopped for groceries around 3 in the afternoon, and I made it pretty much straight away.  I was hungry from not having had my lunch yet, and thought I'd have a bowl before supper.   It didn't take long to do, very little prep work, being that's it's only water, spices, 2 onions, a couple carrots, a rib of celery, and some broccoli.  (I used 'baby broccoli', labeled broccolini or broccolette, depending on which store I go to.)

  My son came downstairs and said, "Whoa.  That smells so good!"  We sat down and had a bowl, both loving it.  I went back for another, then a bit of another.  SO GOOD.

After letting it cool in the pot, I went to put away the rest and instead ended up eating it.

The punchline is that this soup was all gone before dinner.  ahem.

(Next time, I am doubling this recipe.)  This makes a conservative 4 Servings.  My son and I did decide that this is a weekly staple from now on.  Now that we are stocked up on all the spices, it will be an inexpensive soup to make.

 Booster Soup

Submitted By: Melody Hord

Jam packed with immune boosting vegetables, curry, turmeric, garlic, and other healing herbs, this Recovery Diet soup is just what the doctor ordered!

Ingredients

• 2 sweet onions (one blended, one chopped)
• 4 cups broccoli (chopped)
• 2 carrots (peeled and cut into rounds)
• 1 celery rib (chopped)
• 1 tsp curry powder
• ⅛ tsp turmeric
• ¼ tsp coriander
• ⅛ tsp cinnamon
• ¾ tsp garlic powder
• ¼ tsp black pepper
• 1 tsp unrefined salt
• ½ tsp dried minced onion
• ½ tsp yellow mustard seeds
• 4-½ cups water

Directions

1. Cut an onion in 8 pieces and blend in a blender with ½ cup of water.
2. Pour mixture into a pot and add all other ingredients including the remaining 4 cups of water. Bring to a boil.
3. Reduce heat and simmer for 15 minutes with lid on.
4. After 15 minutes, remove 2 cups of soup and place in a blender. Let soup cool for a couple of minutes in the refrigerator.
5. Slowly blend the 2 cups, being careful to let steam out of blender. ** NEVER ** blend hot soup under a sealed blender lid. (Blending builds the steam's pressure, which will blow the lid off, causing hot soup to erupt, potentially causing severe burns.)
6. Add blended portion back to the pot.

Simmer for 5 to 10 minutes more, allowing flavors to mingle.
********
  
Enjoy,
xo
Rawkin' 

Booster Soup

 I LOVE this soup!  It reminds me of the 'Green Soup' i used to order at a little cafe.  Not because there are greens, but the texture and satisfaction.  I stumbled on this gem over at the Hallelujah Acres website.

I shopped for groceries around 3 in the afternoon, and I made it pretty much straight away.  I was hungry from not having had my lunch yet, and thought I'd have a bowl before supper.   It didn't take long to do, very little prep work, being that's it's only water, spices, 2 onions, a couple carrots, a rib of celery, and some broccoli.  (I used 'baby broccoli', labeled broccolini or broccolette, depending on which store I go to.)

  My son came downstairs and said, "Whoa.  That smells so good!"  We sat down and had a bowl, both loving it.  I went back for another, then a bit of another.  SO GOOD.

After letting it cool in the pot, I went to put away the rest and instead ended up eating it.

The punchline is that this soup was all gone before dinner.  ahem.

(Next time, I am doubling this recipe.)  This makes a conservative 4 Servings.  My son and I did decide that this is a weekly staple from now on.  Now that we are stocked up on all the spices, it will be an inexpensive soup to make.

 Booster Soup

Submitted By: Melody Hord

Jam packed with immune boosting vegetables, curry, turmeric, garlic, and other healing herbs, this Recovery Diet soup is just what the doctor ordered!

Ingredients

• 2 sweet onions (one blended, one chopped)
• 4 cups broccoli (chopped)
• 2 carrots (peeled and cut into rounds)
• 1 celery rib (chopped)
• 1 tsp curry powder
• ⅛ tsp turmeric
• ¼ tsp coriander
• ⅛ tsp cinnamon
• ¾ tsp garlic powder
• ¼ tsp black pepper
• 1 tsp unrefined salt
• ½ tsp dried minced onion
• ½ tsp yellow mustard seeds
• 4-½ cups water

Directions

1. Cut an onion in 8 pieces and blend in a blender with ½ cup of water.
2. Pour mixture into a pot and add all other ingredients including the remaining 4 cups of water. Bring to a boil.
3. Reduce heat and simmer for 15 minutes with lid on.
4. After 15 minutes, remove 2 cups of soup and place in a blender. Let soup cool for a couple of minutes in the refrigerator.
5. Slowly blend the 2 cups, being careful to let steam out of blender. ** NEVER ** blend hot soup under a sealed blender lid. (Blending builds the steam's pressure, which will blow the lid off, causing hot soup to erupt, potentially causing severe burns.)
6. Add blended portion back to the pot.

Simmer for 5 to 10 minutes more, allowing flavors to mingle.
********
  
Enjoy,
xo
Rawkin' 

Convergence of Evidence | NutritionFacts.org

Convergence of Evidence | NutritionFacts.org

Smoothies & Dirty Rice

Today's Green Smoothie was another hit!  I'm starting to think pineapple makes everything taste great.

1” thick pineapple disc, woody middle cut out

1 kiwi

1 banana

1 apple

big handful of spring mix

1 small palm-full of fresh parsley
filtered water

SO GOOD :)

*******************

I'm incorporating a lot more raw foods into my life again, and cutting out the less-than-stellar obvious and usual suspects that crept back in.  I'm feeling better already, and it's only been a few days.  Seriously, just a few days of cutting out crap and eating more produce = mind shift.

Last night, I made Dr. Dean Ornish's 'Dirty Rice' recipe.  It's cooked, and it's a delicious transition food if you're in the same place as I am... wanting to cut out the crap but not ready to go full-on raw yet, if ever.  (My goal is 75% raw for now.)  Anyway, Dirty Rice.

Ingredients: 2 cupsbrown rice (cook separately in advance.  I used a rice cooker, and started it when I was chopping veggies so that by the time it was time to add the beans etc, it was ready to go)
1 1/2 cupsred onion; chopped
3 clovesgarlic; minced
1 cupcarrots; finely diced
1/2 cupcelery; chopped
1 wholejalapeno; seeded and minced
1 tbspground cumin
1 tbspground corriander
2 tspchili powder
3 3/4 cupvegetable stock
1 wholebay leaf
1 1/2 cupsred beans; cooked
1 1/2 cupstomatoes; chopped
1/2 cupcorn; fresh
1/2 tspsea salt
3 tbspparsley; chopped fresh

Prep:

Place a medium-sized pot over medium heat. Add the first 9 ingredients (after the rice) and heat for 3 to 5 minutes, stirring almost constantly, until lightly browned.

 In another pot, bring the stock and bay leaf to a boil and add to the veg mixture. Cover the pan, lower the heat and simmer for 15 minutes.

ADD the beans, tomatoes, corn and salt. Stir, cover and simmer for 15 more minutes, or until the liquid is absorbed. Remove from the heat and stir in the parsley.

 

Was it good?  Well ... since it made 6-8 servings and there are 4 of us, I had hoped to see have some more for next day's lunch.  HA!  Midnight gremlins were at it again.

Enjoy!

xo

Rawkin'

Smoothies & Dirty Rice

Today's Green Smoothie was another hit!  I'm starting to think pineapple makes everything taste great.

1” thick pineapple disc, woody middle cut out

1 kiwi

1 banana

1 apple

big handful of spring mix

1 small palm-full of fresh parsley
filtered water

SO GOOD :)

*******************

I'm incorporating a lot more raw foods into my life again, and cutting out the less-than-stellar obvious and usual suspects that crept back in.  I'm feeling better already, and it's only been a few days.  Seriously, just a few days of cutting out crap and eating more produce = mind shift.

Last night, I made Dr. Dean Ornish's 'Dirty Rice' recipe.  It's cooked, and it's a delicious transition food if you're in the same place as I am... wanting to cut out the crap but not ready to go full-on raw yet, if ever.  (My goal is 75% raw for now.)  Anyway, Dirty Rice.

Ingredients: 2 cupsbrown rice (cook separately in advance.  I used a rice cooker, and started it when I was chopping veggies so that by the time it was time to add the beans etc, it was ready to go)
1 1/2 cupsred onion; chopped
3 clovesgarlic; minced
1 cupcarrots; finely diced
1/2 cupcelery; chopped
1 wholejalapeno; seeded and minced
1 tbspground cumin
1 tbspground corriander
2 tspchili powder
3 3/4 cupvegetable stock
1 wholebay leaf
1 1/2 cupsred beans; cooked
1 1/2 cupstomatoes; chopped
1/2 cupcorn; fresh
1/2 tspsea salt
3 tbspparsley; chopped fresh

Prep:

Place a medium-sized pot over medium heat. Add the first 9 ingredients (after the rice) and heat for 3 to 5 minutes, stirring almost constantly, until lightly browned.

 In another pot, bring the stock and bay leaf to a boil and add to the veg mixture. Cover the pan, lower the heat and simmer for 15 minutes.

ADD the beans, tomatoes, corn and salt. Stir, cover and simmer for 15 more minutes, or until the liquid is absorbed. Remove from the heat and stir in the parsley.

 

Was it good?  Well ... since it made 6-8 servings and there are 4 of us, I had hoped to see have some more for next day's lunch.  HA!  Midnight gremlins were at it again.

Enjoy!

xo

Rawkin'

Today's Smoothie Goodness

It's a rainy Saturday morning here in Vancouver and I decided to make a green smoothie to kick off what I intend to be a kick ass day.



This was absolutely delicious so I thought I'd share.

1 inch thick disc of pineapple (woody middle cut out)
1 apple
1 banana
a few pieces of frozen fruits from a mixed bag (here I have maybe half a dozen blueberries, 3 pieces of frozen peach and 3 frozen strawberries)
a good handful of spring mix greens
filtered water

I added a sprinkling of this stuff called Qi'a.  It's a Nature's Path product and is sold as a cereal but OMG does it ever taste like cardboard nothing as a cereal.  But it's full of good stuff:  Chia, Buckwheat, & Hemp, so it goes into the smoothie where it thankfully gets completely masked by other flavors, while still serving up the benefits.  Read about Q'ia here.  But don't tell 'em I didn't like it as a stand alone. ;)

Enjoy your day,
xo
Rawkin'

Today's Smoothie Goodness

It's a rainy Saturday morning here in Vancouver and I decided to make a green smoothie to kick off what I intend to be a kick ass day.



This was absolutely delicious so I thought I'd share.

1 inch thick disc of pineapple (woody middle cut out)
1 apple
1 banana
a few pieces of frozen fruits from a mixed bag (here I have maybe half a dozen blueberries, 3 pieces of frozen peach and 3 frozen strawberries)
a good handful of spring mix greens
filtered water

I added a sprinkling of this stuff called Qi'a.  It's a Nature's Path product and is sold as a cereal but OMG does it ever taste like cardboard nothing as a cereal.  But it's full of good stuff:  Chia, Buckwheat, & Hemp, so it goes into the smoothie where it thankfully gets completely masked by other flavors, while still serving up the benefits.  Read about Q'ia here.  But don't tell 'em I didn't like it as a stand alone. ;)

Enjoy your day,
xo
Rawkin'