Main: (serves 1)
1 serving = 368 calories
My Ginger Miso dressing is by far my favorite dressing/sauce. It can be mixed into a bean salad, drizzled over a Buddha bowl, or used as a salad dressing. Not only does it taste awesome, it has the health benefits of ginger, garlic, tahini and miso, antioxidants, probiotics and has important minerals like calcium. What an amazing way to boost a salad right!
Dana Clark, CNHP CHC CHN CLE
Main: (Make’s 1 serving)
1 serving is 463 Calories, Nutrient Balance Score 71, Amino Acid Score 102
Dana Clark CNHP, CHC, CHN, CLE
Main (makes 1 serving)
Dana Clark, CNHP, CHC, CHN, CLE
Main (makes 1 bowl)
Dana Clark CNHP, CHC, CHN, CLE
Re-posted to my steemit account @danaclark
When you are crazy busy and need to feed little people quick…turn to guac, you can even get them to do most of the work.
When embarking on healthy lifestyle changes many turn to healthy salads. Sadly, a lot of the salads and salad dressings on the market are quite unhealthy. When people clue into this they take their salad making to the extreme in the opposite direction and become what some of us call the salad martyrs. These individuals make salads devoid of caloric and nutrient dense ingredients and flavour. Their salads don’t satisfy their hunger and are downright boring. I can’t image how sad and depressing it would be sitting in a lunch room or with friends consuming one’s boring salad while they indulge in all the unhealthy addictive foods and feeling so hungry.
The great news! This does not have to be case. Welcome to the Art of pumping up your salads.
Choose nutrient dense and caloric dense ingredients, like seeds (for crunch) & legumes for resistant starches that will give you the energy to get you through the afternoon with stable sugar levels, regulated blood pressure and healthy digestion. Add in some colour with veggies that smell and look delish, some whole grains like quinoa or wild rice for added texture and added fibre and nutrients. You can also add in some Lacto fermented foods like pickles (choose wisely), or sauerkraut for your probiotics. Top with a homemade creamy dressing (made with cashews, healthy nut butters or seed butters with tons of flavour). Be super creative and make your salad a complete balanced meal that will get you through the afternoon! Here is my recipe for a classic pumped up salad, although not colourful it smells delish.
Main: (makes 1 serving)
Dana Clark, CNHP, CHC, CHN, CLE, owner of From the Roots Holistic
The above video is a perfect base for oil free hummus you can play around with it and come up with wonderful different flavours. Here are few of our favorites.
Jalapeno, Cilantro Lime Hummus
Be creative and share your hummus creations in the comments below!
Perfect quick soup for the colder seasons. This soup is full of probiotics, antioxidants & immune supportive ingredients.
Back to school! This time of year can be filled with a lot of joy coupled with a lot of anxiety for a number of reasons. One in particular that comes to mind: the dreaded school lunches!
As parents we need to remember the foods we pack in our children’s lunches can have a beneficial impact or a negative impact on their school day. Processed packaged foods, even the ones marketed as natural, healthy or sugar free, are predominantly unhealthy and can impact our children’s health, ability to focus and their behaviour which can also have a ripple effect on the other students in their class. By packing wholefoods, we are giving their bodies all they need to stay healthy and alert. Not to mention a lifelong impact of good nutritional values they can take on into adulthood.
Here are some wholefood school lunch idea’s:
MASON JAR SMOOTHIE
Replaces the unhealthy sugar laden chocolate milk some schools promote.
• 1/2 avocado
• 1 cup of pineapple chunks
• 1 cup of spinach
• Water to desired consistency
Blend in blender Pour into appropriate size mason jar for your child’s appetite and lunch
box size. Put in freezer overnight. Take out first thing when you get up and pack in your
child’s lunch bag so it thaws throughout the day so they can have it at their last nutritional
Picky eater’s can make any meal difficult. So be creative and get them involved, countless studies show that children who are involved with the food they consume are more likely to eat it or at least give it a try.
BENTO BOX FUN
This idea replaces the unhealthy luchables full of unhealthy sugars, fats and questionable additives.
Purchase a bento box style lunch container. Go back to the basics. It’s quick easy and healthy. Fill with
fruit, veggies and hummus or healthy homemade dip.
SPRING ROLL WRAPS
• Rice wraps
• Minced, grated or spiralized,vegetables your picky eater enjoys, tolerates or thinks is fun to work
• Drained and pressed tofu cut into thin strips or baked chicken/turkey cut into thin strips
• ¼ cup tamari sauce
• 1 tbsp sesame oil
• 1 tsp maple syrup
See rice wrap package for rehydration instructions. Have your child stuff his/her wraps with the veggies and tofu/chicken/turkey Wrap up the ingredients and bake in the oven at about 400 degrees F, turning often
to avoid having the wraps stick to the pan (be sure to use parchment paper) bake until firm.
Mix the tamari, sesame oil and maple syrup and pack in a container for dipping.
LEMON DILL BEAN SALAD
Save time by meal planning for the week and considering your children’s lunches. Make hearty wholefood
soups, bean salads, rice casseroles and other healthy family favorites. Make lots for lunches the next day.
• 1 cup of chickpeas
• 1 cup lima beans
• 1 cup black beans
• 1 cup peas
• ¼ freshly squeezed lemon juice
• ¼ organic sunflower oil
• 2 tbsp. dried dill weed or 4 tbsp. fresh dill weed
• Sea salt and pepper to taste
Toss the beans together and mix in the lemon juice, sunflower oil, dill, salt & pepper. Refrigerate for one to two hours before serving. Serve over a bed of leafy greens or toss into containers for lunch the next day.
Dana Clark, CNHP, CHN, CHC owner or From the Roots Holistic, Certified Holistic Nutritionist at SBJJ & Muay Thai Academy.
Published in the Alive + Fit Magazine Fall 2016 page 30.
All material on this website is provided for your information only and may not be construed as medical advice or instruction.
Please note some of the content is also posted to my steemit account @danaclark