Healthy Greek Salad

Posted in Appetizer, Cardiovascular, Dinner, Lunch, Recipes, Salads, Snacks, Vegetarian

Healthy Greek Salad

  Vinaigrette 6 tablespoons olive oil 1 1/2 tablespoons fresh lemon juice 2 tablespoon red wine vinegar 1- 2 garlic cloves, pressed 1- 2 teaspoon fresh oregano , finely chopped Salt and freshly ground pepper to taste   Salad 1 head romaine lettuce, torn into bite-size pieces 1 cup of fresh parsley, arugula, mache, bite sized pieces ¼ cup of fresh mint, finely chopped 1 cup of tomatoes, coarsely chopped – (cherry tomatoescut in half work well) 1 cucumber, peeled, seeded, and coarsely chopped ½ – 1 red onion, thinly sliced – put onions in ice water bath for 5 – 10 minutes ½ cup roasted red peppers cut into ½ inch strips about 1 inch long 3/4 cup kalamata olive, pitted (still need to watch for pits) 3/4 cup crumbled feta cheese (optional)   Directions Whisk vinaigrette ingredients together in a bowel until blended and season to taste – if time permits let sit in refrigerator for 6 – 8 hours for flavors to meld. Drain onion from ice water and pat dry with paper towels. Add onions and cucumber to vinaigrette for 15 – 20 minutes Combine all salad ingredients including onion and cucumber, hold the cheese and olives. Toss with increasing amounts of dressing to taste – some like less dressing and others like more dressing. Serve in individual bowels Sprinkle cheese and olives over each bowel and serve.          ...

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Wellness Community Salad with Broccoli, Tomatoes, and Olive Oil

Posted in Appetizer, Cardiovascular, Lunch, Recipes, Salads, Vegetarian

Wellness Community Salad  with  Broccoli, Tomatoes, and Olive Oil

  Ingredients 1 head of Broccoli 1 Container of Cherry Tomatoes (halved) Sea salt and freshly ground Black Pepper to taste Dash of Turmeric and Cumin (¼ tsp) Fresh Garlic to taste: 1 -2 cloves minced Lemon Juice to taste: 1 – 2 Tsps Orange Juice to thin Olive oil: about ¼ – ½ cup 1 Avocado: mashed ½ Cup of Watercress: cut into bite-sized pieces (¼ inch) Method Cut broccoli florets into small pieces. Place tomatoe halves in pan with light coating of olive oil sprinkled with minced garlic, salt and pepper to taste and a dash to a splash of balsamic vinegar. Roast at 500 degrees on medium height rack for about 10 minutes – until slightly charred. Stir mixture from time to time. Mix together cut up broccoli and watercress. In mixing bowel combine avocado, lemon juice, turmeric, cumin, and olive oil Add orange juice until medium consistency. Add broccoli and watercress to avocado mixture in bowel and toss together. Correct seasonings with sea salt, freshly ground pepper, and lemon juice. Put on individual serving plates and top with roasted tomatoes.   Enjoy!   Note: use as many organic products and ingredients as possible. This recipe was named after The Wellness Community of Greater Cincinnati and Northern Kentucky.  This non profit organization is part of a national network whose mission is to provide support and resources to those who have cancer and their family members.  Their services are provided free of charge.      ...

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Doctors in the Kitchen Ultimate Vegetable and Fruit Smoothie

Posted in Appetizer, Breakfast, Cardiovascular, Fruits, Lunch, Recipes, Snacks, Vegetarian

Doctors in the Kitchen Ultimate Vegetable and Fruit Smoothie

This smoothie is just what the Doctors ordered – full of your daily quantity of fresh vegetables and fruits thus giving you healthy amounts of absorb able fiber, vitamins, minerals, and protein. Use this as a meal or a snack. This is great for weight and disease management. It is anti-inflammatory, high in anti-oxidants, convenient, easy, fresh, economical and very satisfying! Equipment: Blender that can liquefy ingredients. Ingredients: Roughly Chop the following Fresh Organic Foods: 1cup Kale 1/2 cup Spinach 1/2cup Cabbage 1/4 cup Cilantro and /or Parsley and /or Arugula 1 celery stalk 1 carrot 1/8 – ¼ cup Onion 2 Garlic Cloves 1 Jalapeño Pepper 1/4 Teaspoon Turmeric and Cumin 1/4 Teaspoon Black Pepper 1-2 Dash Sea Salt or Spike 1/2 cup Strawberries, Blueberries, Blackberries, Raspberries, Pineapples 1 Apple – sweet variety 1 Orange, peeled 4 Tablespoons Protein Powder (30 – 60 g) 2 Tablespoons Maca Powder 2 Tablespoons Chlorella 1 TBS Wheat Germ 1 TBS Coconut Oil 1cup Pomegranate or Cherry Juice or Grape Juice or combination. Add homemade unsweetened tea to thin to desired consistency. Blend and Enjoy for breakfast, lunch, or snack....

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Fresh Fruit Medley

Posted in Appetizer, Breakfast, Cardiovascular, Dinner, Fruits, Lunch, Recipes, Salads, Snacks

Fresh Fruit Medley

  Use a variety of seasonal, ripe fresh fruit cut into bite-sized pieces.   Include berries, kiwi, mango, pineapple, apple, grapes, watermelon.   Try different and unfamiliar fruits that are in season. If the mixture is dry add some fresh orange juice just to moisten.   Refrigerate until ready to serve.   Just prior to serving add some chopped mint leaves.   Enjoy by itself or put on top of cakes, serve with a dip of your favorite ice cream, or add to smoothies or breakfast cereals.   This is a convenient method to add more fruit to your diet   Only serve small portions – about 4 ounces. Fruit contains a lot of sugar and...

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Spring Vegetable Soup

Posted in Cardiovascular, Dinner, Lunch, Recipes, Soups, Vegetarian

Spring Vegetable Soup

  Ingredients 1 tablespoon olive oil 1 large fennel bulb (about 2 pounds), chopped 1 cup chopped sweet onion 1-2 carrots, chopped 1 cup of fresh spinach 2 large new red potatoes, unpeeled and cut into bite-sized pieces 3 cups vegetable broth 1 mashed avocado 2 teaspoons lemon juice Splash of white wine 2 tablespoons of fennel seeds, toasted Handful of Morels Directions In a large soup pot, heat the olive oil over medium heat. Add the fennel, carrot, morels, and onion. Saute until the vegetables are soft, about 5 minutes. Stir in the potatoes, vegetable broth, white wine, and lemon juice. Cover, reduce heat and simmer until potatoes are tender, about 15 minutes. Add fresh spinach after placing half the soup in the blender and cook for about 5 minutes. In a blender/food processor, puree avocado and half of the soup until smooth. Return to the pot, stir, and heat until spinach cooked to desired temperature. Serve immediately and garnish with toasted fennel seeds.  ...

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Mango Salsa

Posted in Appetizer, Cardiovascular, Fruits, Lunch, Recipes, Salads, Snacks, Vegetarian

Mango Salsa

  Ingredients: 1 medium mango (peach), medium chopped (preserve as much juice as possible) ½ cup avocado, medium chopped ½ cup red sweet pepper, medium chopped 2 Tbs red onion, finely chopped 2-4 Tbs fresh lime/lemon juice 2 Tbs cilantro, medium chopped 2 garlic cloves, minced/pressed 1 tsp fresh ginger, grated ¼ tsp cumin ¼ tsp turmeric Jalapeno pepper, minced to taste (Cayenne pepper) 2-4 fresh mint leaves medium chopped and added 10-15 minutes prior to serving Salt and Black Pepper to taste Directions: In a bowel stir together all ingredients Correct seasonings and chill for 2-4 hours Remove from refrigerator 20 minutes prior to serving Serving Suggestions: fish tacos, grilled/blackened/sauteed fish, grilled chicken, grilled veggies, with tortilla chips, and as a garnish for other dishes  ...

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