basil & peach salad

Peaches! I cannot get enough of them this summer. I've been eating them for breakfast and dessert, so adding one to dinner seemed like the next step. When making a savory or salty dish, adding some sweetness helps balance out the flavors. As you know, I'm all about adding lots of color to each meal, too. 
Since I've made it the last three nights in a row, I decided it was a recipe worth sharing.



Your best bet is fresh fruits, vegetables, and herbs from your local farmer's market. If you cannot get to a farmer's market, be sure to buy organic when buying foods like greens, herbs, and fruits that you eat the skin. 

The quinoa is optional for this recipe. It definitely makes it heartier and can add a little more depth to the meal, but if you're eating completely raw leave it out. Quinoa is a great substitution for a rice or grain because it is gluten free, full of phytonutrients and antioxidants, and it is a superfood! It is a complete protein, containing all 9 essential amino acids. It is full of fiber and has been proven to help prevent and treat breast cancer and diabetes. So, if you're craving bread or rice... skip it and go for the quinoa instead.

Before slicing, dicing, and mixing, start cooking the quinoa. You'll want about 3/4 cup of cooked quinoa for this recipe, so follow the instructions on the back of your package for cooking information. I buy the Whole Foods brand and it takes about 15 minutes to cook. If you cook a larger portion, just store the leftovers for tomorrow.

for the salad:
1/4 cup lemon juice
1 tbsp. raw tahini
1 tsp. garlic powder
Mix the ingredients together until smooth consistency. Pour over 2 cups of chopped spring mix and stir until each piece is coated. I like to add arugula to my spring mix for an extra kick. 

for the peaches:
finely slice 1 peach 
finely slice about 1/8 cup of red onion
chiffonade 4 big leaves of fresh basil
Toss all ingredients together.

Once the quinoa is cooked, you're ready to put it all together. Start with the mixed greens on the bottom, then add your quinoa, and top with the peaches. Top with a drizzle of balsamic vinegar. 

Enjoy!

creamy cilantro dressing

My mom has an immersion blender at home which makes it really easy to make dressings, smoothies, and even soups! If you don't have a Vitamix, this is a much cheaper option that will help you make many of my recipes. They are also very easy to clean up!

For lunch today, I made a big spinach salad with cilantro dressing. I got these orange cherry tomatoes at H-E-B because I love the color. I added chopped red onion, some dressing, and voilà! 

creamy cilantro dressing:

1/4 cup cilantro

1/4 cup raw cashews (preferably soaked for 2 hours)

1/4 cup fresh lemon juice

sprinkle of garlic powder

add water as needed for consistency

Using the immersion blender, blend all ingredients until smooth. Stir into salad. Enjoy!

sauerkraut salad

When I started eating raw I ate a lot of sauerkraut. It is so bold and salty, it will definitely round out any meal. It is also great on salads as a dressing replacement. Sauerkraut is an excellent probiotic, which is important to aid in digestion and promote healthy bacteria in our intestines. Probiotics remove acidity in our system which, in turn, increase vitality and immunity. Basically, daily probiotics assist the colon tremendously. You'll see this positively affect your digestion, sinuses, and even acne! 

You can find raw sauerkraut at Whole Foods, or make your own following Kimberly Snyder's easy step-by-step guide. I highly recommend eating this as much as you can! 

Did you know that broccoli has more protein than steak? This is true. 
100 calories of the green stuff (about 12 oz) contains 11.2 grams of protein. 
100 calories of sirloin steak (about 0.84 oz) only has 5.4 grams of protein. 

Broccoli also has 182 mg Calcium...Steak has 2.4 mg.

Broccoli has 2.2 mg Iron...Steak has 0.7 mg.

Broccoli has 71.4 mg Magnesium...Steak has 5 mg.

Broccoli has 643 mg Potassium... Steak has 88 mg.

Broccoli is also MUCH higher in Folate, Vitamin B2, Vitamin C, and Vitamin A than steak. It is also rich in fiber, phytochemicals, and antioxidants while steak doesn't have any of this. It is a common American misconception that we need animal meat for protein. Eat your greens and you'll be full of protein, vitamins, and minerals!

sauerkraut & beet salad:

3 cups chopped spinach and spring mix

1.5 cups chopped broccoli

1/2 cup raw sauerkraut

1 cup orange ginger beets

orange ginger beets:

Lightly steam 1 large, chopped beet.

Marinade overnight in chopped ginger & orange juice in a glass container in the refrigerator. This will stay fresh in the fridge for about 5 days.

more mango, please

mmmmmango! I came across this mango dressing a few months ago and it has now become a staple in my recipe book. Sometimes I'll even eat it as a soup or smoothie. I've been buying a case of mangoes a week with no trouble eating them all. Mangoes are more calorie-dense than most fruits, so they keep you satisfied longer and help me get my proper daily caloric intake.




my favorite salad:
1-2 heads of romaine, spinach, or spring mix
1/2 red bell pepper, chopped
1/2 cucumber, chopped
1/2 avocado, chopped
1/4 cup chopped red onion
1/2 cup chopped celery
handful of cherry tomatoes

mango dressing:
1-2 mangoes, depending on their size
handful of cilantro OR basil OR scallions
1 tbsp. tahini (optional)
blend well in a Vitamix

This salad is so easy & it is BENNY APPROVED!