Friday, December 14, 2012

Jazz Up Your Salads!

Do you get tired of eating salads? 
So would I, if limited to just leafy greens but they are among the most nutritious foods we can eat.

Leafy baby greens are almost always the largest portion of my lunch or dinner, but I also have steamed, baked, sautéed and fresh raw veggies. Baked sweet potatoes are full of nutrients and a great addition to any meal, but I also enjoy having wild rice, quinoa or other grains. A portobello mushroom cap, zucchini, green beans, asparagus, and squash are also included here. Beans and lentils are an excellent source of protein, and they keep you feeling full for longer.

During the summer of 2011, I was facing serious health problems along with numerous possible surgeries. A dear friend suggested I read the book "Eat to Live" by Dr. Joel Fuhrman. By just changing my choices of foods and taking a few walks every week, those health problems have been reversed, and I have lost more than forty pounds.  

After reading my Power Porridge breakfast recipe, many of you have asked, "What do you eat for the rest of the day?" I have a combination of the pictured salad and vegetables for a late lunch every day with an occasional glass of white wine. Water, almond milk, green tea and white wine are my only beverages. I rarely eat dinner but when I do I try to choose an entree close to this salad and vegetable plate. By adding a variety of vegetables which are currently in season, you will always be able to enjoy an evolving selection of flavors and textures to add to your salads.

I like to create a full of flavor veggie stir-fry to serve as the base for my soups and salads. Start by adding some chopped sun-dried tomatoes which packed in olive oil and rosemary to a wide, thick-bottomed sauté pan. Add chopped onions and mushrooms on medium-high heat until the onions start to get tender then add whatever chopped vegetables you want to cook lightly and turn down the heat to medium. Add chopped garlic near the end of the cooking time to keep it from becoming bitter. The combination can be used as a seasoning base for cooking vegetables or making soup. I use some unsalted vegetable stock instead of oils to keep stir-fry from sticking. When the sautéed items are tender, I spread them on a beautiful plate to cool while I am cutting up the fresh vegetables such as cucumber, tomato, celery and sweet red pepper. I use organic baby greens which have been triple washed and layer them over the cooled sauté. I top the salad with the fresh chopped veggies.  

Notice that I do not use any dressing, cheese, bread, croutons, or crackers. I add a little aged balsamic vinegar that is so delicious you might be tempted to drink it.

Below: those are cannellini beans and hemp hearts with sunflower seeds atop lightly steamed fresh organic broccoli, frozen organic peas, organic red pepper, sliced avocado and cherry tomatoes all on a bed of organic baby lettuces. I have some variation of this type of meal almost every summer afternoon.

For me, being vegan is a healthy way of eating 95% of the time. It isn't some strange religion that I follow obsessively. If I am a guest in a friend's home, and they are serving chicken, I enjoy it along with everyone else. At my next meal, I return to eating plant-based non-processed factory packaged foods
Thank you for reading my blog. 
I wish you the best of health!

Susan Street is the President of


Anonymous said...

I'm a huge fan of Dr. Fuhrman. I appreciate that he isn't as restrictive as most vegan adherents are. Let's us indulge in our favorites every once in a while. Since removing dairy from my daily intake I am at my healthiest at 64 years old. Suffered sinus and hearing problems since childhood and haven't had as much as a cold in over a year. So glad you've mentioned him and are enjoying healthier meals.
New to your blog and am enjoying it very much. Have a nice weekend.

Karen Aidi said...

I have started down the path of vegetarianism and was greatly influenced by Dr. Fuhrman's book called "Eat for Health." I have lost 12 lbs. without counting calories and have a healthy pantry full of beans. I still use extra virgin olive oil--probably too much. I have a ways to go, but at least I've started replacing milk with soy milk and I'm slowing figuring out the recipes that I like. Thank you so much for sharing your breakfast and lunch recipes. I had never heard of hemp hearts before and now I want to try them! I enjoy your blog and I'm glad I ran across it!



Priscilla said...

wow, I was looking at the plate, thinking that looks like what I eat onEat to Live, then saw that it was! LOL! So far, 33 lbs gone!!

amethyst2262 said...

Do you think it's ok to eat this if I am watching my iron and sugar intake? I would love to duplicate your recipe as I am in my mid 50s also.

Susan said...

amethyst2262 pay close attention to how you feel after you eat this way. In my experience, it has changed my life for the better but you should consult with your Doctor to make sure you are on the right track.

Cyd2006 said...

If you eat a late lunch and no supper, do you have any snack between your lunch and bedtime? Because of my husbands hours, we also eat late afternoon but it would be more of a supper. I.e. 3:30pm. I just eat a filling breakfast and this supper, but when my husband goes to bed at 6pm, I really struggle not to snack between then and when I retire at around 11pm.
Do you have any suggestions?

Susan said...

Try eating a warm bowl of bean soup or an apple with peanut butter or almond butter if you get hungry at night. Protein helps you to feel satisfied for longer.