NaturalCounselor Health and Wellness Blog For Women

Do you read labels? If you do, you should know by now that most of grocery products you will find on the shelves are high in fat, sugar and sodium. If you want to keep your blood pressure under control, have a healthy heart and maintain your weight, especially during the holidays, then you try ot cook meals at home as often as possible.

I hope you enjoyed my Detox Turmeric Dressing and use it often. Now I’d like to share with you these delicious and easy to make dressing recipes from one of my favorite books The Real Food Daily Cookbook by Ann Gentry. They will lighten up your holiday dinner and make everyone healthier and happier.

Three Healthy Homemade Holiday Dressing Recipes

Tahini-Watercress Dressing

• ¾ cup lightly packed watercress leaves (about 1 bunch)
• 1/3 cup roasted tahini
• ¼ cup freshly squeezed lemon juice (2 lemons)
• 2 green onions (white and green parts), coarsely chopped
• 1 tbsp tamari
• 1 tbsp water
• 1 clove garlic

Blend all the ingredients together in a blender until smooth and creamy.

Peanut-Sesame Dressing

• 2/3 cup creamy peanut butter
• 1/3cup brown rice vinegar
• ¼ cup maple syrup
• 3 tbsp water
• 2 tbsp tamari
• 1 tbsp minced peeled fresh ginger
• 2 cloves garlic
• 1 ½ tsp toasted sesame oil
• ¼ tsp crushed red pepper flakes
• 1 cup lightly packed fresh cilantro leaves.

Blend the peanut butter, vinegar, maple syrup, water, tamari, ginger, garlic, sesame oil, and crushed red pepper in a food processor until smooth and creamy. Add the cilantro and blend just until it’s finely chopped.

Wasabi Vinaigrette Dressing

• ¼ cup brown rice vinegar
• 3 tbsp mirin (mildly sweet Japanese cooking wine is made of whole-grain rice)
• 2 tbsp tamari
• 1 tbsp maple crystals
• 2 tsp wasabi powder
• 1 clove garlic
• 1.2 cup canola oil

Process the vinegar, mirin, tamari, maple crystals, wasabi powder and garlic in a food processor or blender until smooth. With the machine running gradually add the oil.

Surprise  your family with this custom made delicious and nutritious Rainbow Salad recipe. 

You can let them pick the ingredients, one or two from every section, and then create your masterpiece seasoned with love and appreciation.

You can also you use the Rainbow Salad recipe as way for your kids to learn to eat fruits and vegetables, and don’t forget to take advantage of the organic food benefits of organic fruits and vegetables when you make your healthy Rainbow Salad.

 Organic Rainbow Salad Recipe Ingredients:

I. Organic Greens – a source of vitamin A, vitamin C, potassium, iron, calcium

The darker the leaves are, the more nutrients you will consume.

Pick from: arugula, spinach, Romaine, watercress, baby bok choy, green cabbage.

II. Red organic fruits and vegetables – a source of lycopene to boost your immune system, prevent heart attack and cancer.

Pick from: Red pepper, tomatoes, red onions, pink grapefruit, watermelon.

III. Orange organic fruits and vegetables – a source of beta-carotene and vitamin C to boost your immune system and prevent cancer.

Pick from: carrots, orange peppers, orange tomatoes, pumpkin, papaya, mangos, apricots, pineapple.

IV. Black or purple to enhance brain power:

Pick from: egg plant, purple cabbage, figs.

V. Healthful phytonutrients to prevent cancer:

Pick from: mushrooms, garlic, dried fruits.

VI. Protein to build muscle, speed up metabolism, boost immunity and nervous system :

- Edamame (high source of vitamins A, B and Calcium),

- tofu(lowers cholesterol, reduces Menopause symptoms, reduces heart disease and cancer risk, promotes healthier bones and joints);

- salmon (source of omega-3 fatty acids and B12 for brain function)

- lentils, orbeans (high in antioxidants, iron, B vitamins and fiber); help to stabilize blood sugar, lower cholesterol and blood pressure, and prevent cancer),

VII. Grains – a source of carbohydrates for energy; rich in fiber, vitamin E, other antioxidants and phytochemicals; help control blood sugar, diabetes, and insulin levels;

Pick from: brown rice, quinoa, barley, millet, buckwheat.

VIII. Healthy fat (rich in omega – 3 fatty acids, fiber, magnesium) to absorb nutrients, lower bad cholesterol and blood pressure, reduce heart disease and cancer risk:

Pick from: olive oil, avocado, walnuts or almonds.

IX. Herbal Cleanse Spices:

Pick from: turmeric, cumin, coriander, oregano, ginger, cayenne.

X. Cleanse Smart Herbs:

Pick from: parsley leaf, peppermint, cilantro, rosemary, dandelion.

Don’t forget that you can use your salad with/as a detox recipe for weight loss, detox.

Organic Rainbow Salad Recipe Directions:

Pick one or more  ingredients  from every section and mix, season with love and appreciation and serve immediately.

Bon Appetit

Breathe, smile and be happy.

© Irina Wardas, HHC

Women’s Holistic Health, Nutrition Counselor, Coach and Women’s Radio Host