Self Worth In Action
  • Home
  • Coaching
  • About
  • Blog
  • Recipes
  • Supplements
  • Contact
  • Appearances
  • Resources

Sweet potato salad

9/19/2018

0 Comments

 

My take on the traditional potato salad pairs the natural sweetness of cinnamon with the tanginess of Dijon mustard.

Picture
Photo by Steve Johnson (CC BY 2.0)
Letting the salad set up in the refrigerator for as long as 24 hours prior to serving allows the flavors to mingle perfectly. Cinnamon is one of humanity’s oldest known spices, dating back to at least 2,700 BC. Prized for its medicinal properties in ancient China, it is now used the world over. Cinnamon is an excellent source of manganese, which helps grow strong bones, maintains skin integrity, helps to control blood sugar and protects against free radical damage.
 
Prep
  • ½ cup frozen edamame
  • 3 pounds sweet potatoes
  • ½ inch ginger
  • ½ lime
  • ½ small red onion
  • 3 stalks celery
  • ¼ cup fresh dill
 
Thaw and shell edamame. Dice sweet potatoes. Grate ginger. Juice lime. Thinly slice onion and celery. Finely chop dill.
 
Stovetop
In a medium saucepan with a steamer basket and 1 inch of water, steam sweet potatoes until tender, 10 – 15 minutes. Allow to cool.
 
Dressing
  • 2 tablespoons Dijon mustard
  • ⅛ teaspoon cinnamon
  • ¼ teaspoon Himalayan salt
  • ¼ teaspoon black pepper
 
Whisk together lime juice, mustard, ginger, cinnamon, salt and pepper.
 
Salad
Combine onion, edamame, celery and dill in a large bowl. Stir in sweet potatoes and toss with dressing.
 
Cover and refrigerate at least two, and up to 24 hours.
 
Preparation: 20 minutes, plus 2 hours to set
Serves: 4
0 Comments

Carrot and black-eyed pea salad

8/1/2018

0 Comments

 

Kale is one of the healthiest vegetables, and you can’t go wrong with the other nutrient-rich ingredients this salad.

Picture
Photo by Noelle (CC BY 2.0)
This salad is sweet and tangy, providing a wealth of taste sensations as well as an abundance of vitamins, minerals, fiber and protein. You might be surprised to see maple syrup included here, but don’t be, this natural sweetener is a powerful antioxidant, providing B vitamins, and minerals such as zinc and potassium. Black-eyed peas are a good source of soluble fiber, potassium, folate, manganese and beta-carotene.
 
Prep
  • ½ cup cashews
  • 1 cup dried black-eyed peas
 
Chop cashews and toast in a dry skillet over medium-high heat, stirring frequently. Remove from heat and set aside.
 
If using dried black-eyed peas, cook according to package directions to make two cups cooked beans. Drain, rinse and set aside to cool. Substitute drained and rinsed canned beans, if you prefer.
 
Dressing
  • 1 large garlic clove
  • ½ inch ginger
  • ½ cup extra virgin olive oil
  • juice of 2 limes
  • 1 teaspoon turmeric
  • 1 tablespoon maple syrup
  • 1 teaspoon ground cumin
  • ½ teaspoon Himalayan salt
  • ⅛ teaspoon cayenne pepper

Mince garlic and grate ginger. Whisk together, along with olive oil, lime juice, turmeric, maple syrup, cumin, salt, and cayenne pepper. Set aside.
 
Salad
  • ½ cup dried dates
  • 4-6 carrots
  • 1 bunch kale
  • ⅓ cup fresh cilantro
  • 1 avocado
  • ½ cup goat feta or parmesan cheese
 
Chop dates into small pieces, being mindful of the pits. Shred enough carrots to make 1½ cups. Chop kale, including stems. Chop cilantro. Peel and dice avocado.
 
In a medium bowl, combine the carrots, black-eyed peas, dried dates, cashews, kale and cilantro. Mix in dressing and gently toss until everything is evenly coated. Toss in avocado and cheese. Serve immediately or cover and refrigerate until ready to serve.
 
Preparation: 45 minutes
Serves: 4
0 Comments

Thai beef salad

5/9/2018

0 Comments

 

Molasses adds a note of complexity to this bright, beautiful salad.

Picture
Flickr user erik forsberg (CC BY 2.0)
Always a hit with the family, feel free to adjust the amount of chile peppers accordingly. Chile peppers owe their heat to capsaicin. Capsaicin is being studied as a treatment for sensory nerve fiber disorders. While I don’t often recommend nightshades such as chile peppers and tomatoes, in moderation, they do offer plenty of health benefits. If your body does not react well to them, by all means, leave them out. This tasty salad will still be delicious!
 
Prep
  • 2 Thai chile peppers
  • 2 cloves garlic
  • 2 inches fresh ginger
  • ½ cup cilantro
  • ½ cup basil
  • ½ cup red onion
  • 1 cucumber
  • 2 tomatoes
  • 1 pound flank steak
  • 4 limes
  • 1 head romaine
 
Seed and chop chile peppers. Peel and roughly chop garlic and ginger. Chop cilantro. Cut basil into ribbons. Thinly slice onion crosswise. Slice cucumber and tomatoes. Cut steak slices across the grain. Juice limes. Tear romaine leaves into bite-sized pieces.
 
Sauce
  • ¼ cup tamari
  • ¼ cup fish sauce
  • 2 tablespoons blackstrap molasses
 
In a blender or a food processor, pulse peppers, garlic and ginger until finely chopped. Add tamari, fish sauce, molasses, cilantro and lime juice; process until well combined. Separate ⅓ cup of mixture for salad dressing, set aside.
 
Dressing
  • ½ teaspoon toasted sesame oil
 
Whisk reserved sauce with sesame oil to make salad dressing.
 
Salad
In a large bowl, toss romaine, basil, onion, cucumber and tomatoes with salad dressing.
 
Steak
  • 1 tablespoon sesame oil

Heat oil in a large skillet over medium heat. Sauté steak over medium-high heat for 1 minute per side and toss with remaining sauce.
 
Serve
Divide salad among dishes, top with steak slices.
 
Preparation: 20 minutes
Serves: 4
0 Comments

Quinoa salad with black beans

4/25/2018

0 Comments

 

This dish is visually appealing and very nourishing.

Picture
Flickr user cookbookman17 (CC BY 2.0)
In addition to antioxidants, each cup of black beans provides 15 grams of protein and fiber. Black beans also contain small amounts of omega-3 fatty acids about 3 times as much as other beans. The cilantro not only adds depth to the flavor, but also has been shown to aid digestion and sooth inflammation. The cumin enhances the taste of the salad while promoting the assimilation of other foods. You can also substitute or add a variety of other ingredients such as dark green leafy vegetables and scallions.
 
Prep
  • 1½ cups quinoa
  • 1 can black beans
  • 3 cups chicken broth
  • 1 avocado
  • 2 carrots
  • 3 dates
  • ½ cup cilantro
  • 2½ limes

Rinse and drain quinoa and beans. In a saucepan, bring broth to a boil, add quinoa, cover and simmer on low heat until all the water is absorbed and quinoa is tender, about 10 – 15 minutes. Allow to cool.
Peel and chop avocado. Grate carrots. Chop dates and cilantro. Juice limes.

Dressing
  • 1½ tablespoons apple cider vinegar
  • 1 teaspoon cumin, or more to taste
  • ⅓ cup extra virgin olive oil
  • ¼ teaspoon salt

In a small bowl, combine lime juice, vinegar, cumin, oil, and salt; whisk.

Salad
  • ⅓ cup goat cheese crumbles

In a large bowl, mix cooked quinoa, beans, avocado, carrots, dates and cilantro. Pour dressing over quinoa mixture, sprinkle in crumbled goat cheese, toss gently.

Serve
Dish onto plates, enjoy!

Preparation: 30 minutes
Serves: 4
0 Comments

Avocado and watercress salad

1/24/2018

0 Comments

 
Picture
Flickr user HealthAliciousNess (CC BY 2.0)
This lovely, bright salad is a great introduction to the peppery and lovely watercress.

Watercress is a humble, cruciferous, aquatic green leafy vegetable eaten since ancient times. Long considered food for the lower classes, it has only recently regained popularity due to its high nutritional value. Watercress provides numerous health benefits, including cancer prevention,  blood pressure regulation and healthy bone support. It is rich in vitamins and minerals such as vitamin C, iron, calcium and folate. Among other benefits, an increase in folate consumption has been shown to improve cognition and verbal fluency – good news for prevention of cognitive decline!
Read More
0 Comments

    Archives

    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018

    Categories

    All
    Almond Butter
    Almond-meal
    Almonds
    Amaranth
    Anti Inflammatory
    Anti-Inflammatory
    Antioxidants
    Apple Cider Vinegar
    Arrowroot
    Avocado
    Balsamic-vinegar
    Balsamic-vinegar
    Bananas
    Basil
    Bay
    Beets
    Bison
    Black Beans
    Black-eyed Peas
    Blood Pressure
    Blood Sugar
    Blueberries
    Bone Support
    Brain Health
    Breakfast
    Broccoli
    Brunch
    Brussels Sprouts
    B Vitamins
    Cabbage
    Calcium
    Cancer Prevention
    Capers
    Cardamon
    Carotenoids
    Carrots
    Cashews
    Cauliflower
    Cayenne
    Celery
    Celery Root
    Chard
    Cheese
    Chia
    Chicken
    Chickpeas
    Chick Peas
    Chile Peppers
    Chile Powder
    Chives
    Chocolate
    Cilantro
    Cinnamon
    Cloves
    Coconut
    Coconut Flour
    Coconut Milk
    Coconut Oil
    Copper
    Coriander
    Couscous
    Cremini
    Cucumber
    Cumin
    Cumin Seeds
    Curry
    Curry Powder
    Dates
    Dessert
    Dijon Mustard
    Dill
    Dinner
    Edamame
    Egg
    Eggs
    Farro
    Fennel
    Feta
    Fiber
    FIsh Sauce
    Flaxseed
    Folate
    Gabanzo Beans
    Garlic
    Ginger
    Gluten-Free
    Goat Cheese
    Goat Yogurt
    Greek Yogurt
    Green Onions
    Green Onions\Cucumber
    Ground Mustard
    Hemp Hearts
    Hemp Seeds
    Honey
    Inflammation
    Iron
    Kale
    Kefir
    LDL Cholesterol
    Lemon
    Lime
    Limes
    Lunch
    Magnesium
    Manganese
    Maple Syrup
    Marjoram
    Millet
    Minerals
    Mint
    Miso
    Mixed Greens
    Molasses
    Mozzarella
    Muffins
    Mushroom
    Mushrooms
    Mustard Seeds
    Nutmeg
    Oats
    Omega 3
    Onion
    On-the-go
    Oregano
    Osteoarthritis
    Pancakes
    Parmesan
    Parsley
    Parsnips
    Phosphorus
    Pine Nuts
    Pomegranate
    Potassium
    Protein
    Pumpkin
    Pumpkin Seeds
    Quinoa
    Radish
    Raspberries
    Recipes
    Red Cabbage
    Red Kuri Squash
    Red Onion
    Red Wine Vinegar
    Ren Onion
    Rheumatoid Arthritis
    Rice
    Rice Vinegar
    Rice Wine
    Romaine
    Rosemary
    Salad
    Salad Greens
    Salsa
    Sandwiches
    Savoy-cabbage
    Selenium
    Sesameoil
    Sesame-oil
    Shallot
    Shallots
    Sherry Vinegar
    Shiitake
    Sirloin
    Slow Cooker
    Snack
    Snow Peas
    Soup
    Spaghetti Squash
    Spelt Flour
    Spinach
    Squash
    Steak
    Stew
    Sunflower Seeds
    Sweet Onion
    Sweet Potato
    Swiss Chard
    Tamari
    Thyme
    Toasted Sesame Oil
    Tomatoes
    Turkey
    Turmeric
    Vanilla
    Vitamin B6
    Vitamin C
    Vitamins
    Walnut Oil
    Walnuts
    Watercress
    White Beans
    White Vinegar
    Winter Squash
    Yellow Onion
    Yogurt
    Zucchini

    RSS Feed

Location

1925 Aspen Dr
Suite 402A
Santa Fe, NM 87505
(505)577-1409

Contact Us

  • Home
  • Coaching
  • About
  • Blog
  • Recipes
  • Supplements
  • Contact
  • Appearances
  • Resources