Miso Salad Dressing
Caesar Salad Dressing
Blue Cheez Salad Dressing
Creamy Pear Vinaigrette
French Salad Dressing
Vinaigrette
Creamy Green Goddess Dressing
Do you like Ranch, Caesar, Vinaigrette, Blue Cheese? Want to serve delicious salads but don't want to compromise your health? Well, here is your solution! Seven healthy recipes for your favorite dressings!
Miso Salad Dressing Caesar Salad Dressing Blue Cheez Salad Dressing Creamy Pear Vinaigrette French Salad Dressing Vinaigrette Creamy Green Goddess Dressing
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It can be overwhelming to trade out your old favorites for new healthy choices! It's easier than you think to get rid of the food that no longer serves you and replace it with options that will create health and vitality! It's actually fun! So, where do you start? Step 1 Kick the Processed Foods to the Curb! Replace all of your bagged, boxed, processed, tempting food! Donate it to your local food bank if you can. Get it out of your house so when the craving demons come out, it's not there to call your name! If the food is not helping you reach your goals, get rid of it. And remember, the devil lives in boxes and bags of tempting food and will relentlessly call your name and since you are not the Christ, you don't need to be tested! It will NOT help this process, trust me on this one, get the devil out of your house!! Step 2 Restock Oils and Fats You'll want to have good oils on hand for cooking and making dressings, sauces, etc... Get rid of any processed vegetable oils such as Canola, Vegetable oil, Crisco, etc... They are damaging to your heart cells!For more information on this, see my article, Healthy Fat, What's That? The oils to have on hand are cold pressed organic oils such as flax and olive oil. A great brand to use is Omega Nutrition. They make olive oil, flax oil, coconut oil and a few others. They do not ever expose their oils to heat, light or oxygen, so they stay fresh for a long time. You'll want to have some ghee to cook with as well as butter. I also get grass fed lard at my farmer's market. It's great for frying. I prefer to use Kerrygold or Strauss brand butters as they are from grass-fed cows. You can also find Organic Valley butter at Costco usually. Condiments & Spices A pantry will be most useful it is stocked with foods to please your palate as this is THE necessary ingredient for your success! Start with spices. You want some good Celtic, Himalayan or Real Salt. Get a pepper grinder and some peppercorns. Fresh pepper has many health benefits as does good salt and other spices. For spices, Trader Joe's, Frontier, Simply Orgnanic and The Spice Hunter are some of my favorite brands. Some good spices to get you started are cinnamon, nutmeg, oregano, thyme, basil, parsley, garlic salt, onion powder, cumin, marjoram, ginger, cayenne, Italian seasonings, ground mustard seed, garlic powder, all-spice, coriander, curry, cream of tartar, dill, paprika, sage and any others that suit your fancy. Other things to keep handy are canned, organic, crushed tomatoes and tomato paste. Apple cider vinegar and raw wine vinegar. Mustard and Dijon mustard. Gluten free soy sauce or coconut aminos. I always, always have fresh onions and garlic on hand too. Natural Sweeteners There are so many delicious recipes you can make to satisfy your sweet tooth! Some of my favorite sites for healthy recipes are www.elanaspantry.com www.marksdailyapple.com and www.beyonddiet.com . Don't forget to check out my sweet recipes too! My favorite healthy sweeteners and the ones you will find in the recipes on these sites are: pure birch xylitol, rapadura, coconut palm sugar, raw honey and stevia. Flour In many of the baking recipes, you'll see them call for almond flour, coconut flour, sometimes buckwheat, tapioca or quinoa flour. Have some of these on hand or plan your baking ahead! I always have almond and coconut flour on hand. You can easily make a grain flour by grinding grain in your high power blender. You might want to do a little experimenting with my flourless pancakes or cupcakes to get the idea of how delicious food can taste without all the processed carbs! Canned Goods In addition to canned tomatoes, I like to have some jarred spaghetti sauce on hand just in case I get in a pinch. I look for an organic brand made with olive oil. I also keep canned beans, artichoke hearts, pesto, nut butters, Amy's organic soups, canned pumpkin, coconut cream and pumpkin (not pumpkin pie mix, just plain old pumpkin). If you like hummus, it's good to keep garbanzo beans and tahini handy. I also like to have organic chicken and beef broth on hand for when I don't have time to make my own stock. Nuts and Seeds You'll need something to grab and go to snack on. Nuts are the perfect thing! I like to make my own trail mix with nuts, seeds, unsweetened dried fruits (make sure fruit is the only ingredient!) such as goji berries and coconut flakes with dark chocolate. You can also make your own flavored nuts, Here are some recipes. Herbal Teas Teas can greatly benefit your health and are a great way to stave off the desire to eat. My favorite teas are white tea and I also love Slique Tea by Young Living. If you want to curb your cravings, calm your anxiety and slow your desire to eat when you're not hungry, Slique is a great tea! You can order it at www.youngliving.com To order, you'll need to note my member number which is 1802065. For more questions about Slique Weight Loss products please email me at maria@mariarippo.com. Healthy Grains The ones I eat regularly are gluten free oatmeal, quinoa, millet and rice. I also like to keep some brown rice pasta on hand and you can also try the ones made from quinoa, millet, etc...to find the ones you like. Other good pasta alternatives are kelp noodles and spaghetti squash. Shredded zucchini also makes a great pasta.
Step 3 Recipes! A well stocked kitchen will do no good on it's own. Start finding recipes for simple food you can make. Find a few snacks you really enjoy. Here are two posts I wrote on what we eat for snacks. Consider finding a week's worth of go-to recipes you enjoy for you main meals as well. If you are stuck and would like help, consider setting up a complimentary coaching appointment with me for some pointers!. Many of my salad dressings have ingredients that stimulate the immune system, heal the gut and improve digestion. I like to use apple cider vinegar, garlic and raw honey for these purposes. Another very healthy ingredient to use in dressings is miso. Miso is a fermented soy product and is shown to be high in antioxidants and polyphenols. It has been shown to be beneficial for cardiovascular health. It is known as an anti-aging food, good for the skin and digestion as long as it's not pasteurized. It has also been shown to reduce hot flashes. An easy way to consume it ins in salad dressing.
The following recipe is from www.great-easter-sun.com Yield: Approximately 1/2 - 3/4 cups Ingredients: 1 TBS Miso Master Organic Red Miso 4 TBS tahini (sesame paste) 1 - 2 TBS lemon juice 4 TBS water 1 TBS minced scallion Directions: To prepare this quick, versatile dressing, combine with miso and mix until smooth. Add lemon juice, and water, again mixing until smooth. Add scallion and serve this delicious salad dressing. I got this great recipe from Dr. Mercola's Nutritional Typing Meal Plan. This can be used in place of gluten flour in most recipes. Combine: 1 1/2 cups coconut flour 1 cup of rice flour 1 cup of potato starch flour 1/2 cup cornstarch 1/2 cup garbanzo flour or fava flour 2 TBS xanthan gum I found this awesome recipe on Marks Daily Apple! This makes a great dip too. Just whip it up, chop some veggies and you have a super yummy and healthy snack for you or the kids! Ingredients: 1/2 cup full-fat Greek-style yogurt 1/4 cup plus 2 tablespoons cultured buttermilk 2 teaspoons chopped fresh dill 1 heaping teaspoon chopped fresh chives 1/2 teaspoon white wine vinegar 1/4 teaspoon dried dill 1/4 teaspoon Celtic or Himalayan Salt 1/4 teaspoon tamari 1/8 teaspoon granulated onion powder 1/8 teaspoon black pepper 1/2 of a small garlic clove, finely minced Instructions: Simply whisk together all ingredients. The flavors tend to get bolder after a few hours or overnight, so make the dressing ahead of time if possible and refrigerate. Ceasar Dressing from the Nourishing Traditions Cookbook
Ingredients: ½ to 1 tsp Dijon style mustard 1 TBS raw wine vinegar 1 TBS fresh lemon juice 1 TBS finely grated Parmesan cheese 1/2 cup extra virgin olive oil 1 TBS expeller pressed flax oil or extra virgin olive oil 1 pastured egg yolk 2 anchovy filets (optional) 1 clove garlic Directions: Place ingredients in blender and blend until smooth. Ingredients:
1 cup raw sesame tahini (non raw will work too!) 3/4 cup pure water 1/a cup fresh basil 1/a cup fresh parsley 1/3 cup fresh lemon juice 1 Tablespoon fresh oregano 1 teaspoon Himalayan or Celtic salt 1 Tablespoon Dulse (seaweed) Directions: Combine all ingredients in blender and mix until smooth. Ingredients: 1 pear ½ cup olive oil 1/4 cup unpasteurized apple cider vinegar 1/16 - 1/8 tsp SweetLeaf Stevia, add more if needed, but go slowly, its very sweet! 2 TBS chopped red onion 1 ½ tsp fresh rosemary ¼ tsp fresh black pepper 1 ½ tsp Dijon mustard 1 tsp Nama Shoyu, Bragg’s Liquid Aminos or Soy Sauce ½ tsp Celtic or Himalayan Salt Directions: Combine all ingredients in blender and blend until creamy. Store in jar in refrigerator. Ingredients:
¼ cup red wine vinegar ¼ cup olive oil 2 medium tomatoes, halved and seeded 3 cloves garlic 1/8 sliced red onion 2 TBS water 2 TBS tomato paste 3 dashes hot sauce 1 Tsp Dijon mustard 1 TBS honey 1 tsp Celtic or Himalayan salt ½ tsp black pepper ¼ tsp paprika Directions: Place ingredients in blender and blend until smooth. Store in jar in refrigerator. |
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Chichen Itza, Mexico 2015
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