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Episode 1: Recipes and Resources

Simple Chopped Salad

Recipes courtesy of Chef Mark Reinfeld's Healing the Vegan Way


For a salad that breaks free from the lettuce-based model, try this mix and match of chopped up superpowers. The radish brings a peppery crunch while incorporating an anti-viral, anti-fungal, and blood purifying element, and like the cabbage and broccoli here, is another member of the health loving cruciferous family. Serve with Golden Turmeric Dressing or dressing of choice.


Salad Ingredients

Directions

  • ​1 cup chopped zucchini, ½ inch pieces

  • 1 cup gold bar squash or crookneck squash, ½ inch pieces

  • 1 cup chopped broccoli, ½ inch pieces ½ cup thinly sliced radishes

  • 1 cup chopped cabbage, 1 inch pieces

  • ¼ cup thinly sliced red onion

  • ½ cup cherry tomatoes

  • 2 tablespoons minced cilantro

1. Combine all of the ingredients in a bowl and mix well.

2. Toss with dressing of choice.

The Details

Nutrition Facts

Yield: 6 cups

Prep time: 20 minutes

Total time: 20 minutes

Serving size: 1 cup

Number of servings: 6

​ Nutrition Facts per serving (88)g Calories: 24

Fat Calories: 1.6

Total Fat: 0.2g

Saturated Fat: 0g

Cholesterol: 0mg

Sodium: 13.5mg

Total Carb: 5.3g

Dietary Fiber: 1.6g

Sugar: 2g

Protein: 1.3g

Keep it fresh! Use this recipe as a template for building a health-promoting salad, but try mixing up the components based preferences and/or local availability.

Greens component: rotate through different types of lettuce such as buttercup, romaine, or mixed salad greens. Try arugula, baby spinach, or baby kale.

Sprouts component: rotate through alfalfa, clover, mixed sprouts, broccoli, sunflower, buckwheat, pea shoots, mung bean, lentils.

Raw veggie component: rotate through carrot, beet, daikon, cabbage, avocado, celery, bell pepper, zucchini, broccoli, cauliflower, cabbage, tomato, red, white, or green onion, sauerkraut (page x), kimchi (page x),cucumber, kohlrabi, corn, and your favorites. Rotate through different cuts: slice, dice, chop, and grate.

Cooked veggies components: add some steamed, grilled, roasted or sautéed veggies

Seed and nut component: add a sprinkle of raw or toasted sunflower seeds, pumpkin seeds, almonds, pecans, walnuts, hemp seeds, sesame seeds and more.

Legume component: cooked garbanzo beans, black beans, fava beans, kidney, green lentils, black lentils, soy beans in the form of edamame, roasted tofu cubes or tempeh cubes.

Dressing component: simple lemon juice, or dressing of choice. Other optional components: Scoop of raw pate or plant-based cheese.


Turmeric Tahini Dressing

A traditional recipe passed down from generation to generation in the natural food world, this oil-free dressing is so rich and creamy thanks to tahini, which is a great source of calcium and magnesium for the heart, muscles, and brain.



Turmeric adds its antioxidant, heart protective, pain reducing, and brain boosting touches.

Ingredients

Directions

  • ​1 tablespoon miso paste

  • ¾ cup water

  • ½ cup tahini

  • 1 teaspoon dijon or stone ground mustard

  • 1 tablespoon nutritional yeast

  • 1 ½ teaspoons wheat-free tamari

  • 1 tablespoon fresh squeezed lemon juice

  • ½ teaspoon ground turmeric

  • 2 tablespoons thinly sliced green onion

  • Optional 1 clove garlic, pressed or minced

  • Optional sea salt and ground black pepper to taste

1. Place the miso paste in a bowl. Add the water slowly, whisking well.

2. Add the remaining ingredients and mix well.

The details

Variations

Total Yield: 8 ounces

Serving Size: 1 ounce

Number of Servings: 8

Prep Time: 10 minutes

Total Time: 10 minutes

Add ½ teaspoon minced fresh dill or 1 tablespoon finely chopped cilantro or flat-leaf parsley. Replace the tahini with almond butter.


 


Episode Sources:

  1. Food Groups Study:

    1. Schwingshackl L, Schwedhelm C, Hoffmann G, Lampousi AM, Knüppel S, Iqbal K, Bechthold A, Schlesinger S, Boeing H. Food groups and risk of all-cause mortality: a systematic review and meta-analysis of prospective studies. Am J Clin Nutr. 2017 Jun;105(6):1462-1473. doi: 10.3945/ajcn.117.153148. Epub 2017 Apr 26. PMID: 28446499.

  2. How Not to Die - Dr. Michael Greger

  3. Other doctors referenced

    1. Dr. Caldwell Esselstyn: Esselstyn Family Foundation

    2. Dr. T Colin Campbell: Center for Nutrition Studies: The China Study

    3. Dr. Kim Williams - Plant Proof

  4. “Food Choices” - Netflix Documentary

  5. Skinny Bitch by Freedman and Barounin

  6. Happy Cow - app for local vegan restaurant choices

  7. “An Inconvenient Truth” - Documentary

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