Traci’s Transformational Health Principles

http://www.bestfoodist.com/TracisTransformationalKitchen/tabid/72/Default.aspx

This is a book that I would recommend reading for more information on the subjects that we are discussing in our group meeting.

Rainbow Slaw Salad

Here is another colorful salad demonstrated on video.

http://www.youtube.com/watch?v=P6udhV1h7iQ

She is using a Saladmaster Food Processor with cone #2

The veggies are sliced/grated and layered in a clear bowl.

Purple cabbage
Green cabbage
English cucumber
Zucchini
Celery
Carrots
Chioga beet (candy cane beet)
Golden beet
Apple

Top with the dressing of your choice.

Family Rating System

Ask your family for help to find the recipes that work for you. In our family we have a rating system from 1-10, with 10 being the best. During the meal each member is asked to rate the recipe. 5 and above are keepers. A rating under 5 is usually a recipe that needs work or to never fix again. Let your family make suggestions on how you could make the recipe better.

When I try new recipes I like to write the date I fixed it on, my substitutions and finally my suggestions if I fix it again. A smiley face goes in the corner, which helps me later identify the ones we like.

Simply Couscous Salad

From the Kitchen of Two Sisters
http://www.thetwosisters.com/  

After tasting this salad, you’ll soon find yourself buying couscous in bulk!

Serves 6
Preparation Time: 30 minutes

Ingredients
2 cups dry couscous-soaked*
1 large tomato, chopped
1 (15-ounce) can black olives, sliced
1 cup broccoli florets
1 cup cauliflower florets
1 green pepper, chopped 1 bunch green onion, thinly sliced
1 carrot, grated

Dressing
1 cup olive oil
1/3 cup apple cider vinegar or lemon juice
1/3 cup Bragg Liquid Aminos, tamari, or soy sauce
2 tablespoons Dijon mustard
1 tablespoon dill
1 teaspoon pepper

1. In a large bowl, combine the soaked couscous with all of the vegetables.

2. In a separate bowl, combine the dressing ingredients, using a wire whisk.

3. Add the dressing to the salad and toss well.

*To soak couscous, place in a bowl and add enough hot water to cover, plus 1 inch. Soak for 10 minutes.

Julia’s Notes:
I used whole-wheat couscous and also Nama Shoyu for the 1/3 cup tamari.
This was served at the February Meeting.

French Green Salad

French Green Salad

From Fit for Life-Diamond

1 head lettuce, butter, limestone or red leaf
1 cup arugula, coarsely chopped (optional)
3 Tbl olive oil
1 Tbl fresh lemon juice
¼- ½ tsp sea salt, seasoned salt or salt-free seasoning
Fresh ground black pepper

Wash and thoroughly dry lettuce and arugula. Break lettuce in to bite-size pieces, discarding center stalk of each leaf.

Combine lettuce and arugula in large bowl.

Add oil and toss well.

Add lemon juice, sea salt, and pepper to taste, and toss gently so lettuce does not become wilted.

Serves 2

This was served at the February Meeting.

Tip: This salad kept very well because it was tossed with oil first, then tossed with the lemon. We ate the leftovers for lunch the following day and the next morning I put the rest into our Green Smoothie.

Rainbow Salad

This was a beautiful and simple salad tray that was served at the February Meeting. I grouped my chopped, sliced, grated and julienne vegetables according to the colors of the rainbow. I used a large round platter and arranged them in lines.


Tomatoes and red bell pepper, chopped
Carrots and Sweet Potato, shredded
Corn and yellow bell pepper
Celery, cucumber, sugar snap peas
Purple cabbage, shredded

I garnished the tray with parsley and served with a large bowl of leafy mixed greens and salad dressing.

Here are some color suggestions:

Red:
Roma Tomatoes, Red bell pepper, red radishes, beets

Orange:
Carrots, Orange bell pepper, sweet potato, butternut squash, golden beet

Yellow:
Corn, Yellow bell pepper, yellow squash, sweet banana peppers

Green:
Celery, green onion, green cabbage, cucumber, zucchini, sugar snap peas, peas, broccoli, asparagus, snow peas, brussel sprouts

Blue Indigo Violet (Purple):
Red onion, red/purple cabbage

White:
Sweet onion, Cauliflower, Jicama, Turnip, Parsnip, Fennel


Be creative, pick two colors and alternate in rings or squares. Drizzle with dressing and serve as is or serve with leafy greens.  Have fun! 

The Shopper’s Guide to Pesticides

The www.EWG.org created The Shopper’s Guide to Pesticides, a printable list and guide that ranks pesticide contamination levels in 47 popular fruits and vegetables. The list contains produce that the EWG recommends you buy organic, as well as those that contain the lowest amount of pesticides and can be purchased in a non-organic state.

"We created the list so you can prioritize what you're going to spend your organic dollars on," Rosenthal says. "This way you can buy organic apples but save money by buying conventionally grown peas because you know they contain fewer pesticides."

The Shopper’s Guide to Pesticides (The Clean 15 and the Dirty Dozen)
http://www.foodnews.org/EWG-shoppers-guide-download-final.pdf  

Full List of 47 popular fruits and vegetables
http://www.foodnews.org/fulllist.php

Variations of Green Smoothies

Variations of Green Smoothies

This is copied from Victoria Boutenko’s Newsletter from RawFamily.com

There is an unlimited variety of possible ways to create a perfect green smoothie. With dozens of edible greens and hundreds of fruits appearing throughout the year, we have a chance to partake in a new green smoothie every day. Each new type of apple or pear or citrus brings a different nuance to this healthful drink. To illustrate these immense opportunities, Sergei and his girlfriend Brianna have documented 15 different green smoothies in the following video clip. Sergei’s intention is to encourage the viewer to experiment, have fun and improve health all at the same time. Enjoy!

http://www.greenforlife.com/15-smoothies-in-3-mins.htm


#1. 1 Banana, 1 Papaya, 2 leaves Swiss Chard, 2 cups water

#2. 1 bunch Dandelions, 1 Banana, 1 Pear, 1 Mango, 2 cups water

#3. 3 leaves of Romaine Lettuce, ½ an Avocado, ½ Fuji Apple, 1 Banana, 2 cups water

#4. 5 leaves of Purple Kale, ½ Orange, ½ Fuji Apple, small piece of Ginger, ½ an Avocado, Orange slices to decorate.

#5. 1 cup frozen Strawberries, 1 Banana, 1 Mango, 2 cups water, 2 leaves Rainbow Chard

#6. 1 large handful of Spinach, 1 Banana, 1 cup frozen Strawberries, 1 Orange, small piece of Ginger, 2 cups water

#7. 1 young Coconut, ½ of a small Pineapple, ½ Pear, 5 Leaves of Romaine Lettuce

#8. 1 cup frozen Raspberries, 5 leaves Red Leaf Lettuce, 1 Red Apple, 1 Green Apple, ½ of a small Pineapple, 2 cups water

#9. 1 large handful of Spinach, ¾ of Orange Bell Pepper, ½ an Avocado, 3 cloves Garlic, 2 Tomatoes, 2 cups of water (Savory Smoothie)

#10. ½ an Avocado, 2 Tomatoes, pinch of Cayenne Pepper, pinch of Salt, ½ of a Red Onion, 1 bunch Parsley, 1 Orange Bell Pepper, 2 cups water (Savory Smoothie)

#11. 2 Bananas, 3 pieces of Celery, 1 head of Red Leaf Lettuce, 2 cups water

#12. 2 leaves Purple Kale, 2 leaves Collard Greens, 2 Bananas, ½ an Asian Pear, 2 cups water, 1 cup frozen Raspberries

#13. 1 cup frozen Blueberries, ¼ pound Spinach, 1 Orange, 1 cup water

#14. 4 Tomatoes, 1 Red Bell Pepper, 1bunch Basil, ½ an Avocado

#15. 1 young Coconut, Carrot tops from young carrots, ½ an Avocado 1 banana, 2 cups water.

Marinated Mushrooms

Marinated Mushrooms
from Nomi Shannon’s 2009 Holiday Recipes e-booklet
Yield: 8-10 servings
Preparation time: 45 minutes

This dish can be prepared 1-4 days in advance of your event. Keep it tightly covered in the refrigerator and toss the ingredients once a day. If you make it the same day it is served, allow at least two hours for it to marinate at room temperature before serving, tossing the ingredients often.

Marinated Mushrooms Ingredients
8 Portabello mushrooms
½ cup extra virgin olive oil
2 green onions, thinly sliced
¼ cup minced fresh parsley
3 Tablespoons fresh lemon juice (or apple cider vinegar)
2 Tablespoons finely minced onion
2 Tablespoons Nama Shoyu
2 cloves garlic, finely minced or crushed
1 teaspoon sea salt

Remove the stems and gills (scrape out with tip of spoon) from the mushrooms and wipe the caps clean with a damp cloth or paper towel. Cut each mushroom cap in half, then thinly slice it. Place all of the remaining ingredients in a shallow bowl, add the mushroom slices, and gently toss until they are evenly coated. Let marinate at room temperature for one hour. Cover and refrigerate, tossing occasionally. Bring to room temperature before serving.

This was served at the February meeting using 2 - 8oz pkgs of sliced baby portabella mushrooms.

Nomi’s website is: www.RawGourmet.com

Green Smoothies

It is time to branch out on Green Smoothies and start to vary your greens. Mild greens available in the grocery store this month are kale, romaine, green leaf, red leaf, collards and sometimes boston/butter lettuce. You can also use the tops of beets, radish, celery and carrots. Try adding a small amount of beet greens, mustard greens, cilantro, curly parsley or flat parsley.

Here is a link to Shopping for Greens

http://www.youtube.com/watch?v=kuphBzV7Evs (Part 1)

http://www.youtube.com/watch?v=AEa5Epb1v1k (Part 2)

Christmas Kale

Christmas Kale

serves 4

When kale is cut into thin strips and marinated in a dressing, it has a wonderful soft and fluffy texture that makes it delightful in salads. This nutritious salad is visually beautiful, and sure to become a staple recipe for yourself, family, and friends.

Ingredients:
· 1 bunch dinosaur or curly kale, stems removed
· 1/4 c pinenuts
· 1/2 red bell pepper, diced
· 1/2 c kalamata olives, pitted and sliced
· 2 T olive oil
· 2 T lemon juice
· 1/2 t sea salt
· 1/4 t black pepper

Stack three leaves of kale and roll tightly. Cut the kale into thin strips. Add remaining ingredients, and massage dressing in with hands. Allow to stand 15 minutes before serving.

Variations:
Mediterranean Kale with Pine Nuts and Raisins
Leave out the red bell pepper and olives. Add golden raisins.

Mediterranean Parsley
Replace kale with minced fresh parsley. You do not need to work the dressing into the parsley with your hands: just toss everything together with a rubber spatula.


Mediterranean Kale (Christmas Kale) Video
This is by Jennifer Cornbleet and the original name is Mediterranean Kale but I think she did a segment for a TV show and it was around Christmas so she renamed it. Here is the link to the video if you like to watch.

http://www.youtube.com/watch?v=ykedcGpo1Jk&feature=related

Here is her site with several videos, scroll down to get to the Mediterranean Kale
http://www.learnrawfood.com/VideoClips.htm

Here is the page with the Christmas Kale recipe plus others.
http://www.learnrawfood.com/cbs2_chicagocooks_12,02,02.htm

My typed out recipe includes the variations in her cookbook.
This was served at the February meeting using Curly Kale.

February Seasonal Fruits

Apples
Bananas
Clementines
Grapefruit
Kiwis
Kumquat
Lemons
Oranges, navel
Pineapple
Star fruit
Tangerines

Carrot Salad

Carrot Salad

2 cups raisins
1 cup fresh pineapple, diced fine
3 cups carrots, grated
3 Tbl extra virgin olive oil
2 Tbl lemon juice
1 Tbl honey
1/4 tsp salt
1/8 tsp white pepper

Mix in bowl and chill. Top with cinnamon and serve. Adjust the quantities of pineapple, carrots and raisins to your taste.

This was served at the February meeting.

FEBRUARY GOAL: Eat a Salad Every Day!

Our goal this month is to eat a salad everyday. Start small and over the year slowly increase the size and frequency to two salads everyday. Serve your salad first before serving the rest of the meal. Our salad at lunch is usually a veggie tray and our dinner salad is usually a very large green leafy one. Variety and prepping ahead are keys to making this a habit.

Helpful Tips:

· Plan ahead, write a menu for the week and have all the ingredients on hand. Prep what you can for the week as soon as you get home from the store.

· Prep your lettuce every 3-4 days. I tear (never cut) my lettuce into bite size or sandwich size pieces. I wash and spin it dry. Put it into a baggie or bowl with an unbleached paper towel. Include romaine, red leaf lettuce, green leaf lettuce and baby spinach.

· Each week prepare carrot sticks and celery sticks. Keep these in a covered bowl of water in your refrigerator.

· When you are fixing a meal with veggies, always prep extra. You already have the knife, cutting board and mess going. Cut one for your recipe and the other to put in your salads or even to throw in your green smoothies.

· Get in the habit of eating a raw food first. When leaving for a party or other function with food, eat an apple on the way. Make a green smoothie or pudding before you go.

· When you go to a buffet, it is so much easier to switch the dinner plate with the salad plate. When I remember, I fill my large dinner plate with the salad bar fare, I then return for the entrees and veggies using my small salad plate.

Kid Tips:

· 20 minutes before a meal set out a veggie tray with their favorite dip.

· Let your children help you pick out the veggies and help prepare them for the meal.



Basic Green Salad

• Start with a base of one to three types of lettuce.

Green leaf, baby spinach red leaf, swiss chard, romaine, etc.

• Add your veggies of choice.

Carrots, red cabbage, cherry tomatoes, roma tomatoes, grape tomatoes, cucumber, broccoli, cauliflower, celery, red onion, Orange, red or yellow bell peppers, sugar snap peas, snow peas, etc.

• Top with your favorite salad dressing.

To make it extra special a sprinkling of raisins, dried cranberries, raw sunflower seeds or other raw nuts are great.

It’s your turn!
Be sure to post your green salad combinations.