How to Make a Healthy Salad that's Delicious
Holistic Living with Rachel Avalon
Be healthy. Be happy. Be green.
Salads are often seen as the pinnacle of health, detox, and diet foods. They can be loaded with nutrients and flavor, or they can be boring and despondent. At restaurants hidden calories, sugar, saturated or hydrogenated fats, plus cholesterol can derail your best efforts for a healthy meal (especially if meat and dairy are involved). So, what do your salads embody-- fast-food, cafeteria style or works of art? Regardless, sometimes all you need is a reminder of the incredible choices out there and the motivation to experiment.
My general rule is to have a variety of colors and textures. I recommend using little lettuce and focusing more on the other ingredients. A tasty salad I like to make includes the following items in this order:
- Romaine lettuce
- Quartered slices of Persian cucumbers
- Chopped celery
- Chopped radishes
- A generous serving of avocado
- Almonds
- Raw sunflower seeds
- Sprouts
- Grated carrot
- A homemade, vegan, creamy salad dressing (see below for recipe)
I remember when I thought making your own salad dressing was kind of crazy, but once I realized what an arduous task it was to find a store-bought salad dressing with quality oils and organic ingredients that actually tasted good, I started whipping up some of my own versions at home. Homemade salad dressings are fresher, more economical, and suited perfectly for your own taste buds. Of course, the easiest salad dressing is simply combining extra virgin olive oil with fresh lemon juice and/or some kind of vinegar (balsamic, rice, ume plum, etc.) Now, if you want something that's creamier and more memorable, here's what I use...
Ingredients for a homemade, vegan, creamy salad dressing:
- Vegenaise (or plain, vegan yogurt )
- Water (enough to get the consistency you want)
- Olive oil (use sparingly for a vegan, ranch dressing result)
- Garlic powder
- Thyme
- Mustard powder
- Caynne pepper
- Kelp powder (just a sprinkle)
Whisk all of these together in a small bowl. It's safer to start with less herbs and spices and add more as desired. Occasionally, I like to replace some of the ingredients with dill, black pepper, and herbs de provence if I want to create a dressing that has a little less kick.
Feeling inspired yet? Here's an abundance of salad ingredients to choose from and add to your homemade work of art.
Vegetables:
- Artichokes
- Beets
- Bell Peppers
- Broccoli
- Carrots (grated is extra fun)
- Cauliflower
- Celery
- Corn
- Fennel
- Hearts of Palm
- Jicama
- Mushrooms
- Onions (yellow, red, sweet, etc.)
- Peas (fresh or de-thawed from frozen)
- Radishes
- Sprouts (alfalfa, onion, broccoli)
Lettuce & Greens
- Romaine lettuce
- Butter lettuce
- Field greens
- Mixed greens
- Spinach
- Collard greens (finely chopped and mixed in with lettuce)
- Kale (finely chopped and mixed in with lettuce)
- Apples
- Avocados
- Cucumbers (yup, technically a fruit! Persian cucumbers are my favorite.)
- Dried Cranberries
- Olives (kalamata, green, black, etc.)
- Orange slices
- Pears
- Raisins
- Tomatoes (heirloom are extra flavorful)
Nuts:
- Almonds
- Cashews
- Pecans
- Walnuts
- Chia seeds
- Flax seeds
- Hemp seeds
- Pomegranate seeds
- Pumpkin seeds
- Sunflower seeds
Grains:
- Brown rice
- Quinoa
- Black beans
- Chickpeas/Garbanzo beans
- Edamame, tofu cubes, eggless tofu spread
- Kidney beans
NOTE: Go organic as much as possible, especially with soy, corn, celery, berries, peppers, lettuce and greens.
My mission: As a Certified Holistic Nutritionist and Eco Expert, I'm dedicated to leading you straight to the core of what it takes to enjoy a new level of vitality, weight loss, detoxification, immune boosting, radiant beauty, and overall health and happiness. Sign up for my newsletter, Holistic Living with Rachel Avalon for health tips, recipes, and exclusive promos. All Rights Reserved. www.RachelAvalon.com |
Raw, Cinnamon Cacoa Truffles Recipe
Holistic Living with Rachel Avalon
Be healthy. Be happy. Be green
| Raw, Cinnamon Cacoa Truffles (Rachel Avalon original) Prep time: 10 minutes Makes: 15 truffles Ingredients:
Directions How to easily soak raw nuts: Before going to sleep, put desired amount of raw nuts in a bowl and cover them with water. Ideally use a glass container with a lid. Soak them overnight. First thing in the morning drain and rinse. This will remove the phytic acid and hydrate the raw nuts, making them easier to digest and satiating your appetite more quickly. 1. Blend all listed ingredients above except for walnuts and dried fruit in a blender on medium if you want more texture and crunch, high if you want the truffles smooth and creamy. 2. Set aside a small bowl with 1tsp cacao as well as a dash of cinnamon and a sprinkle cayenne. 3. Transfer mixture to a medium bowl. Add in walnuts and dried fruit. 4. With a spoon or your hands (definitely more fun and messy) mix well. 5. Taking a small spoonful at a time, roll truffle-sized balls in the palm of your hands, then place on a plate. Repeat until all of the mixture is used and then wash your hands. 6. Take 1 truffle at a time and briefly roll into dry coating mix. Roll again in the palm of your hands to evenly distribute and thin out coating. Repeat until finished with all truffles. 7. Refrigerate for 30 minutes and then enjoy. My mission: As a Certified Holistic Nutritionist and Eco Expert, I'm dedicated to leading you straight to the core of what it takes to enjoy a new level of vitality, weight loss, detoxification, immune boosting, radiant beauty, and overall health and happiness. All Rights Reserved. www.RachelAvalon.com |
Recipe: Sesame Ginger Kale Chips
Holistic Living with Rachel Avalon
Be healthy. Be happy. Be green.
Do you ever struggle with your willpower when it comes to eating chips or crackers? It's so easy to eat a whole bag of chips and then feel guilty because we know that most of that stuff is junk food. The good news is that yummy kale chips are light, crispy, and loaded with more nutrients than most chips or crackers. So, you can forget about the guilt! You can also forget about any plastic packaging guilt because there isn't any.
Do kale chips taste good? Yes! Even distrusting guys who are suspicious of "hippie food" love them. My husband, in fact, even makes requests for a couple batches now.
Kale chips can be seasoned with a wide range of herbs and spices. I always love adding garlic and cayenne pepper in particular, but feel free to experiment. Here's an Asian inspired recipe I came up with.
Ingredients: (For best results use as many organic ingredients as possible)
- 1 bunch of kale (2 bunches for a family)
- sesame oil
- olive oil
- sea salt
- sesame seeds
- powdered ginger
Directions:
- Preheat oven to 350 degrees.
- Wash kale.
- Strip stems from leaves and set aside until dry. Use a towel to pat the leaves and speed up the process.
- Chop kale and place on a cookie sheet.
- Lightly drizzle with sesame oil and olive oil and massage into the leaves thoroughly.
- Once the leaves are lightly coated, sprinkle sea salt and sesame seeds on top.
- Add a couple dashes of ginger.
- Bake for 12 minutes or until crisp. Do not brown.
Optional: Rather than wasting the stems, chop them in 1/2, place in a pot of water, and cover. Heat until boiling and cook for a couple more minutes. Remove from heat and strain over a bowl, collecting the mineral-rich water. You can drink the beverage once it's cooled or save it and add it to vegetable broths.
Kale chips are a great alternative to popcorn too (plus they don't get stuck in your molars). You just might want to check your front teeth after eating them before flashing your pearly whites.
My mission: As a Certified Holistic Nutritionist and Eco Expert, I'm dedicated to leading you straight to the core of what it takes to enjoy a new level of vitality, weight loss, detoxification, immune boosting, radiant beauty, and overall health and happiness.
All Rights Reserved.
www.RachelAvalon.com
Thin Mints Gone Wrong - A Closer Look at Girl Scout Cookies
Mon, Mar 28 2011 02:46 PM
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Holistic Living with Rachel Avalon
Be healthy. Be happy. Be green.
For a brief stint I was in Girl Scouts and I managed to eat more Thin Mints and Samoas than I ever sold. Like many parents today, my mom thought she was helping to enrich my life by getting me involved. Although the intentions may be good and other facets of the organization may be truly empowering, I've really come to question why any of us keep buying and eating those infamous cookies. My concern goes well beyond our personal health and here's why...
Everyone knows cookies are cookies and that they're best eaten in moderation, but where do we draw the line? With high fructose corn syrup, trans fatty acids, and chemical ingredients in vast amounts of industrialized food do we really want to teach young girls that with a sweet smile and some determination they too can help contribute to the health crisis in the United States? Obesity and Type 2 Diabetes are at record highs. Meanwhile, The Girl Scouts of America actually uses the tagline: Every Cookie Has a Mission: To Help Girls Do Great Things. Call me uptight if you want to, but knowing the ins and outs of our collective health crisis while also knowing there is an abundance of natural cookies sold globally I think it's time to raise the bar. As a holistic nutritionist and food lover I often say fake food = fake health and real food = real health. This is what I want to see these young girls learn and apply. That doesn't mean none of us can have cookies! It means we're better off choosing wholesome ingredients (that taste delicious too). And that goes for vegans as well. Just because PETA offers a list of vegan cookies from the Girls Scouts doesn't mean running out and stocking up is the best idea for you, the animals you care about, or the environment.
Healthier alternatives include companies such as:
Uncle Eddie's
Liz Lovely
Fabe's
Newman's Own Organics
Barbara's Bakery
Health Valley
Uncle Eddie's
Liz Lovely
Fabe's
Newman's Own Organics
Barbara's Bakery
Health Valley
Coaching: Avoid conventional "fat-free" cookies which usually have extra sugar or artificial sweeteners. Sugar that isn't used by the body is stored as fat anyway. Plus, nature-approved fats help the body feel satiated more quickly and slow down sugar absorption while decreasing insulin spikes.
0 Trans Fat or 1 Big Legal Loophole?
After reformulation of the Girl Scouts cookies recipes in 2007 the organization announced that all their cookies had zero trans fats per serving. However, hydrogenated oils and partially hydrogenated oils can still be found listed in the ingredients. This is because the U.S. government allows numbers to be rounded off. Plenty of attention has been given to the link between trans fats and complications with heart health, so why do we want to eat these cookies or have our kids eat them? The same pause ought to be given with the artificial flavors and colors that are listed in so many of the Girl Scout cookies as well.
After reformulation of the Girl Scouts cookies recipes in 2007 the organization announced that all their cookies had zero trans fats per serving. However, hydrogenated oils and partially hydrogenated oils can still be found listed in the ingredients. This is because the U.S. government allows numbers to be rounded off. Plenty of attention has been given to the link between trans fats and complications with heart health, so why do we want to eat these cookies or have our kids eat them? The same pause ought to be given with the artificial flavors and colors that are listed in so many of the Girl Scout cookies as well.
Our Purchasing Power
When we buy Girl Scout cookies we are rewarding an organization for poor nutritional-pushing products. Our purchasing power has the ability to change the economic and nutritional landscape of any market, but we have to do it together. Millions of Americans each year say to themselves "It's just a box or two" and that keeps the status quo nice and cozy. So, the next time you see a young girl offering you some Thin Mints or Samoas, just say no. Better yet, if you're feeling brave and motivated, share with her (or the Girl Scouts of America) that you're concerned with the ingredients and that you'd love to support a healthier choice when it becomes available. Now I know you might be wondering, what if the cost outweighs the profits for them or it's just too impractical? Well, then maybe it's time for a new, creative fundraising plan. Regardless of how long they take to make health a real priority though you can always skip their cookies and make a direct donation instead.
Voice Your Concern
Contact the Girl Scouts of America by phone, email, or mail: http://www.girlscouts.org/help/contact_us.asp
Eco Thoughts
Photo credit
All around, you can enjoy cookies that are healthier for you, your community, and the planet.
Voice Your Concern
Contact the Girl Scouts of America by phone, email, or mail: http://www.girlscouts.org/help/contact_us.asp
Eco Thoughts
Where does all that cardboard, plastic, and foil go for any pre-packaged cookies? In the trash? Lighten the load for landfills and recycle as much of it as possible. Better yet, reduce overall waste and make some homemade cookies with natural and vegan ingredients. If you're baking with palm oil make sure it's grown and harvested sustainably. Orangutans are seriously threatened due to their habitat being rapidly converted into land that's used for the production of palm oil (another questionable ingredient used in Girl Scout cookies and by natural cookie companies too). Keep in mind, that even if it is from a sustainable grower, tropical oils have to be transported thousands of miles which is one more reminder for practicing moderation.
All around, you can enjoy cookies that are healthier for you, your community, and the planet.
My mission: As a Certified Holistic Nutritionist and Eco Expert, I'm dedicated to leading you straight to the core of what it takes to enjoy a new level of vitality, weight loss, detoxification, immune boosting, radiant beauty, and overall health and happiness.
All Rights Reserved.
www.RachelAvalon.com
Dark Chocolate with Green Tea & Your Health
Holistic Living with Rachel Avalon
Be healthy. Be happy. Be green.
Do you love chocolate? Just the word itself sounds delicious, but it's been known to throw a lot of people aimed at weight loss off course. Culturally, we tend to hear two extremes. Chocolate is either a guilty pleasure that goes straight to your hips or it's the antioxidant, heart-healthy miracle we always hoped it to be. I typically avoid labeling any food "good" or "bad", but one thing most of us will agree on with chocolate is that it can be seriously addictive. There are a couple reasons for this that go beyond the pleasurable taste and aroma. First, it boosts our sense of well-being with a compound that's similar to caffeine, called theobromine. Second, chocolate is also a common dietary allergen. Both of these factors could trigger strong cravings. Considering that, and the fact that chocolate's acidic, it really is important to eat it only in moderation and to listen carefully to your body.
Let's get to the fun stuff! When you do eat chocolate it's best to avoid cheap ingredients like high fructose corn syrup, artificial colors, and flavors. They generally don't taste as good and they're not as good for your health. Thankfully, there is an abundance of brands and flavors to choose from these days that make quality (and ethics) a priority. So, as a Holistic Nutritionist and Eco Expert what do I recommend for a healthier you and healthier planet? Dark, organic, fair-trade, and vegan is what I look for most, along with raw cacao too.
Some of my top picks are Nicobella Organics, Green & Black's, Gnosis & Holeco Life, and one I discovered at Natural Products Expo West called The Tea Room Chocolate. They are heavenly. As a recovered chocoholic I know a gourmet chocolate when I taste one and these flavors blew me away. Infused with teas, I found them to be exceptionally unique.
The Tea Room Chocolate Fusion flavors include:
 |
| Green Earl Grey |
 |
| Mayan Pepper Chai |
 |
| Midnight Mocha |
 |
| Raspberry Rooibos (herbal) |
Where to buy in:
The ritual of eating and really enjoying chocolate:
Whenever you eat chocolate take 3 deep breaths beforehand. When we are relaxed our metabolism works at a more optimal rate. We can also begin to dismantle patterns of emotional eating this way too. If you're in need of some chocolate intervention I recommend doing the Avalon Cleanse. Holistic nutrition and detoxification deserve a lot of credit for helping me finally feel liberated by daily chocolate indulgences and demands. Now I can truly enjoy it here and there without going crazy or feeling guilty.
Why do some dark chocolates used to say vegan and now state they may contain milk?
Here's what Green & Black's has posted on their website, "by definition vegan products contain no ingredients derived from animals within the recipe and this still remains true for Green & Black’s dark chocolate. However as our dark chocolate is made on the same production line as our milk chocolate there is some risk of cross contact. As a result, the desire for clearer allergen labelling now conflicts with the vegan statement and we have reluctantly decided to remove it from our labelling."
Here's what Green & Black's has posted on their website, "by definition vegan products contain no ingredients derived from animals within the recipe and this still remains true for Green & Black’s dark chocolate. However as our dark chocolate is made on the same production line as our milk chocolate there is some risk of cross contact. As a result, the desire for clearer allergen labelling now conflicts with the vegan statement and we have reluctantly decided to remove it from our labelling."
Want to know which companies I avoid? Nestle (one of the most boycotted corporations in the world) and Hershey Chocolate (who's been accused of child slavery on cocoa plantations). Learn more in the documentary called The Dark Side of Chocolate
My mission: As a Certified Holistic Nutritionist and Eco Expert, I'm dedicated to leading you straight to the core of what it takes to enjoy a new level of vitality, weight loss, detoxification, immune boosting, radiant beauty, and overall health and happiness.
All Rights Reserved.
www.RachelAvalon.com
Detox Teas
Holistic Living with Rachel Avalon
I love tea! So, I'm thrilled I found Pukka at Natural Products Expo West. Not only do they offer unique, organic herbal blends, but they offer some delicious teas specifically for cleansing and detoxing.
Some of their teas include:
- Detox - with aniseed, fennel, and cardamom
- Cleanse - with nettle, fennel, and peppermint
- Love - with rose, chamomile, and lavender
- Harmonise - with rose, hibiscus, and sweet vanilla
- Chamomile & Vanilla
With organic certification, herbal blends that taste lovely and promote health, as well as beautiful packaging, what's not to love? Extra eco details are even found with the sustainable boxes they use and the string stitches (instead of metal staples attached to the tea bags).
Translated from Hindi, Pukka means "authentic" or "genuine" which perfectly matches the company's vision. The ingredients for the teas are from fair-trade and sustainable sources and are blended by master herbalist, Sebastian Pole, to cultivate balance inside and out. NOTE: As a holistic nutritionist and detoxification expert, it's important for me to point out that tea alone is rarely adequate for thorough cleansing. Considering the onslaught of modern toxins we're exposed to (over 80,000 synthetic chemicals), our bodies need more potent formulas and strategies. However, when combined with a healthy program and other food and herbs that support liver health, colon health, and cellular rejuvenation, herbal teas can definitely compliment the process.
More organic detox teas to choose from:
- Lemon Everyday Detox by Traditional Medicinals
- Organic Roasted Dandelion Root by Traditional Medicinals
- Detox by Yogi Teas
Enjoy the ritual of drinking a cup of tea as a quiet meditation or with friends. If you're on-the-go, bring an insulated, stainless steel beverage container or thermos with you (which will keep your tea hot or cool as desired). These containers are perfect for parties, movies, and vacations when you want to stay on track with your health and weight loss goals and you want to avoid plastic leaching into your tea from to-go cups. Of course it's also a smart strategy for reducing waste. Klean Kanteen is a favorite brand of mine.
My mission: As a Certified Holistic Nutritionist and Eco Expert, I'm dedicated to leading you straight to the core of what it takes to enjoy a new level of vitality, weight loss, detoxification, immune boosting, radiant beauty, and overall health and happiness.
All Rights Reserved.
www.RachelAvalon.com
5 Healthy Tips for Protecting Yourself from Nuclear Radiation
Thu, Mar 17 2011 01:21 PM
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Holistic Living with Rachel Avalon
Be healthy. Be happy. Be green.
In all my years as a holistic nutritionist and eco expert I never imagined I'd write an article about nuclear radiation, but since the disasters at the Fukushima Nuclear Power Plant in Japan I've been requested to share some empowering information with you. Before diving into my recommendation though, please take a deep breath and extend your HEART TO JAPAN and all the people there, visualizing efficient rescue relief and repair post earthquakes and tsunami. Continually, focus on the love and healing as much as possible.
Now, whether radiation is an immediate threat to your health or you simply want to be prepared for a worse-case scenario there are simple and affordable items you can keep stocked in your kitchen or add to an emergency kit. Rather than rushing to your local drugstore for potassium iodide (which is quickly selling out), let’s look at 5 healthy tips that are more holistic and effective beyond the initial 24hrs of potential exposure.
Now, whether radiation is an immediate threat to your health or you simply want to be prepared for a worse-case scenario there are simple and affordable items you can keep stocked in your kitchen or add to an emergency kit. Rather than rushing to your local drugstore for potassium iodide (which is quickly selling out), let’s look at 5 healthy tips that are more holistic and effective beyond the initial 24hrs of potential exposure.
Considering that many experts estimate that 90% of Americans are deficient in iodine and that radioactive iodine will latch onto deficient iodine receptor sites in the body, it’s important to address this topic first. Supplementing with potassium iodide (also chemically known as KI) will fill receptor sites, but unfortunately a typical dose will only be effective for a day and can pose toxic threats to thyroid function. In other words, it’s best used for emergencies where people are in close proximity to nuclear exposure. So, let’s look at a solution found in nature, along with four other helpful tips.
- Kelp powder or tablets. This sea vegetable is loaded with iodine, but contains very little sodium. In fact Nature’s Life Atlantic Kelp delivers 225mcg (150% of the Daily Value) in 1/16 of a teaspoon. It can be added to soups, sautéed vegetables, smoothies, and other dishes. Just make sure you only use a sprinkle for culinary and therapeutic purposes because of the strong flavor (it smells and tastes somewhat like fish on its own). Explore a range of other sea vegetables such as wakame, dulse, and nori. Also, be sure that you don’t use kelp powder or supplement forms on a daily basis without a professional’s guidance and understanding of your current thyroid health. For emergency kits and situations, Country Life offers a vegetarian, gluten-free tablet called Norwegian Kelp. It’s online for under $5 (300 capsules) and provides 225mcg of iodine. It can also be found at natural food stores.
- Miso. Historically, it was effectively used by some of the Japanese hospitals during WWII after the horrendous atomic bombings of Hiroshima and Nagasaki. Most commonly consumed as miso soup, this fermented rice, barley and/or soy paste can be added to a range of meals. For maximum potency and benefits, stir it in after you’re done cooking. I strongly recommend buying only organic, non-gmo brands such as Miso Master.
- Chlorella. This amazing form of algae is known to repair DNA and reduce symptoms associated with chemotherapy and radiation cancer treatments. My top choice is by New Chapter since it’s hydroponically grown and free of common bacterial and chemical contaminants. Spirulina is another option. Both were utilized after the catastrophic Chernobyl nuclear plant disaster in 1986.
- Foods that help the body produce glutathione. Often touted as the body’s most powerful antioxidant, glutathione is capable of protecting the thyroid from more long-term radiation. However, it is not easy to supplement with. A better approach is seeking out a range of organic fruits and vegetables that promote the body’s ability to make glutathione. Examples include: avocados, asparagus, broccoli, garlic, spinach, and tomatoes. Plant-based digestive enzymes can help your body make the most of these food choices as well as the other options already mentioned. Curcumin, better known as turmeric, is also a good source, plus it helps the liver detoxify and it can reduce inflammation. Supplement forms of many of these foods and herbs can be stored in emergency kits.
- Baking soda. It’s cheap, accessible, and it works rapidly to alkalize the body when stress, chemicals, and other factors result in an acidic overload. It’s so effective actually that the U.S. military has reportedly used it for decades to protect military personnel, and their kidneys, from uranium exposure. Drinking a small amount of water (approximately ¼ - ½ of a cup) with ½-1 ½ teaspoons of baking soda (depending on body size) is common as a proactive measure. It’s best taken on an empty stomach to avoid digestive interference. Temporary belching and gas may be experienced. Drinking water with baking soda should not be done on a regular basis and is best done under the supervision of a health professional. Larger amounts can also be used in baths for detoxing the body. Natural bath salts that are rich in magnesium, including Epsom salts or dead sea salts, can be substituted for soaks as well.
My mission: As a Certified Holistic Nutritionist and Eco Expert, I'm dedicated to leading you straight to the core of what it takes to enjoy a new level of vitality, weight loss, detoxification, immune boosting, radiant beauty, and overall health and happiness.
All Rights Reserved.
www.RachelAvalon.com
