Chop the vegetables into pieces that will fit in a food processor. Shred.
CAESAR SALAD
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Western Family Baking Soda is neutral. Other brands may contain potato.
FOOD CATEGORY |
INGREDIENTS |
|---|---|
1 clove garlic |
|
F or N |
½ cup olive oil or safflower oil |
2 heads romaine |
|
D |
½ cup grated or crumbled Parmesan, Romano, or bleu cheese |
F or G |
juice of 2 lemons or 3 Tbsp. rice vinegar |
E |
1 egg (optional) |
G |
1 cup croutons, preferably homemade |
Peel garlic, cut in half and smash down with flat side of knife.
Combine garlic and oil and let stand (several hours if possible).
Tear the romaine in pieces and place
in a bowl. If desired, sprinkle with salt and pepper
(exotic blend is best).
Add the cheese.
Squeeze
the juice from the lemons (or the vinegar) over
the salad. Remove garlic from oil.
Add ¼ cup of
the oil to the salad.
Pour the remaining oil over the croutons.
(If eliminating the croutons, pour all the oil
over the salad.)
Break the egg over the salad and
mix gently until well blended.
Add the croutons
and toss again.
Serves 6.
Remember ~ Recipes are coded for the
BASIC food intolerance categories.
COLE SLAW
(By Sandra
Strom, CEO Song of Health)
Basic ingredients:
FOOD CATEGORY |
INGREDIENTS |
|---|---|
4 cups cabbage, shredded |
|
2 cups carrots, grated |
|
2 Tbsp. parsley, chopped |
Toss ingredients. Pour dressing of choice (see below)*
over salad and toss well.
Serves 4.
Variations:
Add any of the following:
FOOD CATEGORY |
INGREDIENTS |
|---|---|
| F | 1 cup apples, diced |
| F | 1 cup pineapple, diced |
| F | 1 cup raisins |
| F | ¼ cup pomegranate seeds |
| F | ¼ cashews, chopped |
¼ cup almonds, walnuts or pecans, chopped |
|
| G | 2 Tbsp. sesame seeds |
| G | 1 cup corn |
1 cup green peas |
|
1 cup red pepper |
|
¼ cup sweet or green onions |
|
G |
¼ cup sunflower seeds |
1 cup water chestnuts, chopped |
Get creative! What fresh fruits, vegetables, nuts
or seeds do you like? Add ‘em in!
*FOR DRESSING
USE: HERBED OIL AND VINEGAR, CREAMY FRENCH, ANY OF THE MAYONNAISE RECIPES ,
ETC.
Remember to: REFER TO THE FOOD RESOURCE LIST FOR HIDDEN INGREDIENTS AND THE FOOD SUBSTITUTIONS LIST FOR ALTERNATIVE INGREDIENTS.
CUCUMBER PARTY SALAD
(By Sandra Strom, CEO Song of Health)
Lemon cucumbers are shaped like a lemon and have more of a mild but still prominent flavor than the green cukes. It they aren't available, English (burpless) cucumbers can be used. Fresh herbs are always best when available. Coconut vinegar is very delicate. If you can't have fruit, omit the grapes and substitute the lime juice and coconut vinegar with rice vinegar. It won't be "the same" but will still be good.
FOOD CATEGORY |
INGREDIENTS |
|---|---|
6 lemon cucumbers |
|
1 small-medium size zucchini |
|
Approximately 1 Tbsp. fresh sweet basil |
|
Garlic/Onion Grouping |
Approx. 2 Tbsp. fresh chives |
Approx. 1 Tbsp. fresh rosemary |
|
Approx. 1 tsp. fresh peppermint leaf |
|
Garlic/Onion Grouping |
1 clove finely minced garlic (optional) ( I used fresh garlic scapes, which are the flower tops) |
Approx 2 Tbsp. fresh Italian (flat leaf) parsley |
|
1/4 cup slice in half, cherry tomatoes |
|
F |
Approximately 1 dozen sweet red grapes |
F |
Juice of 1 lime |
F |
Approx. 1/8-1/4 cup coconut vinegar |
F or ? |
Approx 2 Tbsp. olive oil or choice of oil (optional) |
Prepare the lemon cucumbers and zucchini:
Scrub using a brush, such as a nail brush, to remove the spiny stickers, especially on the cucumbers.
Thinly slice the cukes. Hint: Take a thin slice off where the stem was, sit the cuke on flat end. This makes slicing much easier.
Save the largest, prettiest slices to place around side of bowl to create a beautiful dish.
Thinly slice zucchini and cut in small pieces, approx. 1/2" long, or julienne cut.
Prepare the herbs:
Finely mince all the herbs. Set aside, each separately so you can apply them singly.
In a serving bowl, place a layer of the thinly sliced cucumbers.
Lightly sprinkle each herb over the cukes. Use sparingly, as the intent is to enhance the flavor of the cucumbers but not overpower. These herbs are all very strong flavored on their own, hence the caution.
Sprinkle the
thin zucchini pieces over the top, creating a thin layer that covers the cukes.
Sprinkle 1/4-1/3 of the lime juice lightly over the top.
Repeat process until you get to the last layer of cucumbers. Sprinkle the herbs, same as above.
Instead of placing a final layer of the zucchini
on top, make a small bunch of it in the center of the salad. If desired, to fancy up the presentation, take julienne strips of the zucchini and make a star-like pattern around the center bunch.
Place the tomatoes on top of the zucchini bunch, allowing a few to fall
over the salad.
Place grapes evenly around edge of salad, and around center (see picture below).
Sprinkle remaining lime juice over top. Sprinkle coconut vinegar over top. You don't want to over-use the vinegar; just enough to lightly flavor. It is basically a thin vinegrette dressing when completely marinated.
Cover and refigerate until ready to use.
Just before serving, sprinkle a light coating of the olive oil over the top.
Yield: Approximately 10 servings, depending on what it is being served with.
Shown: Cucumber Party Salad
EDAMAME VEGETABLE SALAD
(By Sandra Strom, CEO Song of Health)
This recipe may be varied using vegetables you may desire, such as adding red bell pepper, diced broccoli or cauliflower, etc. It can easily be adapted to avoid any food intolerance categories.
FOOD CATEGORY |
INGREDIENTS |
|---|---|
Water to boil vegetables |
|
1 2lb. package frozen edamame beans, preferably in pods |
|
1 cup sliced carrots |
|
G |
1 cup corn |
1/2 cup diced broccoli stem hearts (thick stems are easier to handle) |
|
1-2 Tbsp. fresh chopped parsley |
|
1/2 cup oil of choice |
|
1/4 cup diced celery |
|
Garlic/Onion Grouping |
1/4 cup diced leek or sweet onion |
Garlic/Onion Grouping |
1 garlic clove, minced |
1 Tbsp. fresh minced ginger |
|
1/4 tsp. crushed coriander seeds |
|
1/8 tsp. tumeric |
|
F (Paprika is not fruit but ground usually evaluates positive for it) |
1/8 tsp. smoked paprika |
H or ? |
1 tsp. honey or substitute |
G |
1/4 cup rice vinegar |
N or Sy |
sea salt or 1/4 tsp. tamari soy sauce to taste, if desired |
To prepare broccoli stem hearts: Cut stems from broccoli flowerets. Slice off thick outer sides and bottom so just the tender insides are left. Cut in 1/2 inch pieces.
In a quart saucepan bring water to a boil.
Add package of beans and cook for 5 minutes.
Turn heat off and let sit until tepid.
Remove beans from water.
Remove the beans from pods and place in a mixing bowl.
Steam or boil carrots, corn, and broccoli stem hearts, just until barely crunchy. Be careful not to overcook. (Mushy vegetables are the worst!)
Remove from water and add to edamame beans.
Add chopped parsley
to vegetables.
Add a couple tablespoons of the oil into the vegetables and mix everything well.
Prepare the celery, leek, garlic, and ginger.
Crush the coriander seeds with a mortar and pestle. Add a pinch of salt to aid the crushing.
Heat remaining oil in a skillet on medium high.
Add the celery, leek, garlic, and ginger. Stir well.
Add all the spices. Continue stirring just until everything is tender and translucent.
Turn off heat.
Immediately stir in honey.
Then
add rice vinegar and stir until everything is mixed well and heated through.
Pour over vegetables and stir well.
Stir in salt or tamari soy sauce to taste, if desired.
Salad may be served immediately, or refrigerate until ready to use.
NOTE: Salad will taste better if it is allowed to sit for at least a half hour. This gives the flavorings a chance to "meld" together.
Shown: Edamame Vegetable Salad
SANDY'S EGG SALAD
(By Sandra Strom, CEO Song of Health)
FOOD CATEGORY |
INGREDIENTS |
|---|---|
E |
4 eggs, hard cooked |
varies or N |
1 Tbsp. prepared mustard or use 1 tsp. mustard powder, if necessary |
F |
2 tsp. balsamic vinegar |
F |
2 tsp. lime juice |
1 drop liquid smoke |
|
1 Tbsp. fresh cilantro, chopped |
|
1-4 tsp. dried chipotle powder (amount to personal taste) |
|
1 whole clove |
|
pinch of Celtic salt |
To hard boil eggs:
Place eggs in saucepan. Add enough water to cover eggs.
Turn heat on high and bring to a boil.
Boil 1 minute. Turn heat off.
Let pan of eggs and water sit there until it has cooled down enough to safely remove eggs.
Hint: Use older eggs, at least a couple weeks old. They peel easier than new eggs do.
To make salad:
Peel eggs; chop; place in serving bowl.
Add all ingredients except clove and salt.
Place clove and salt in a mortar and pestle. Grind to a powder. Add to salad.
Mix everything well. Check for taste and correct as desired (i.e., more salt, vinegar, etc.)
Garnish with fresh cilantro sprigs, if desired.
Serving Suggestions:
As a sidedish: Serve warm or refrigerate and serve later that day.
Sandwich filling: Spread on bread or buns. Add lettuce.
Yield: 4 servings.
Shown: Sandy's Egg Salad
Remember ~ Recipes are coded for the
BASIC food intolerance categories.
FRESH FRUIT OR MELON SALAD
(By Sandra
Strom, CEO Song of Health)
This is the easiest thing in the world to make! Choose your favorite fruits and melons (fruit people use melons only).
The secret to an appetizing, beautiful salad is 1) using fresh ingredients --- other than adding the dried ingredients, such as raisins --- and 2) the arrangement of items.
In a glass or ceramic bowl,
make a bed of one evenly sliced solid-type fruit,
such as apples, oranges, grapefruit, etc. (not
bananas – keep those for one of the top items so
they don’t get mushy from the juices) by laying
the slices slightly on top of each other, all going
the same direction.
Continue to layer the bigger fruits
first in the same fashion.
Then add sliced
strawberries, bananas, plums, peaches, nectarines,
passion fruit (persimmon) and/or other delicate
fruits.
Sprinkle blueberries,
blackberries, Marionberries, boysenberries, raisins, nuts,
etc., on top.
Decorate with a few sprints of fresh mint
leaves or lemon balm around the sides
of the bowl.
Hint: Squeezing
fresh lemon or lime juice over
the salad will help to keep fruit from turning
brown. It also gives the salad a fresh, zesty flavor. Fruit people: Use rice vinegar sparingly, if necessary. Most melons will be ok without it.
Topping: If desired,
in a separate bowl serve fresh whipped cream (D) flavored
with honey (H) or maple syrup and vanilla.
Wa-la! You have a beautiful, colorful salad ready to serve at the most elegant of parties.
.
MACARONI SALAD
(By Sandra Strom, CEO of Song of Health)
FOOD CATEGORY |
INGREDIENTS |
|---|---|
2 quarts water |
|
F or N or G |
½ cup olive oil or substitute. (Toasted sesame oil also works well) |
¼ tsp. salt |
|
G |
1 16-oz. Pkg. rice elbow macaroni |
Garlic/Onion Grouping |
1-2 cloves garlic, finely diced |
1 red bell pepper, coarsely chopped |
|
Garlic/Onion Grouping |
½ cup leek, finely chopped |
½ cup almonds, chopped |
|
¼ cup cilantro, chopped |
|
F |
2 Tbsp. lime juice |
G |
1 Tbsp. rice vinegar |
G |
Few drops Eden Hot Pepper Sesame Oil (optional) |
In a 4-quart saucepan, bring water to a boil.
Add 1 Tbsp. of the oil, salt, then the macaroni.
Turn down to medium high so the water is barely boiling.
Cook just until macaroni is “al dente,” chewable but not completely soft. Drain macaroni in colander, wash with cold water, then drain again.
Place in a large bowl.
In saucepan, heat remaining olive oil at medium high.
Add garlic, pepper, leek, and almonds. Sauté just until pepper is soft.
Turn heat off, immediately.
Add cilantro, lime juice, vinegar and Eden Hot Pepper Sesame Oil. Stir to evenly mix.
Remove from heat and add to macaroni in the bowl. Stir to evenly mix.
It may be served immediately or chilled and then served.
Serves 8.
Remember to: REFER TO THE FOOD RESOURCE LIST FOR HIDDEN INGREDIENTS AND THE FOOD SUBSTITUTIONS LIST
FOR ALTERNATIVE INGREDIENTS.
.
MOCK CHICKEN SALAD
(Contributed by Cheryl Haynes,
Subscriber)
FOOD CATEGORY |
INGREDIENTS |
|---|---|
F |
1 cup cashews |
1 cup pecans |
|
G |
1/4 cup sunflower seeds |
Garlic/Onion Grouping |
2 green onions, cut into smaller pieces |
1 cucumber, peeled, seeded and cut into chunks |
|
1 celery stick, cut into chunks |
|
1 tsp. dried dill |
|
1/4 tsp. curry powder |
|
F |
Juice of 1/2 a lemon |
Put all ingredients in a food processor and pulse chop until everything is chopped medium to fine.
NUTTY RICE SALAD
(Contributed
by Windrose Naturopathic Clinic)
FOOD CATEGORY |
INGREDIENTS |
|---|---|
¼ cup salad oil |
|
G |
3 Tbsp. vinegar (rice or white) |
¾ tsp. salt |
|
¼ tsp. pepper |
|
G |
4 cups cooked rice |
1-1/2 cup chopped celery |
|
Garlic/Onion Grouping |
1 cup sliced scallion (include white and green parts) |
2/3 cup peanuts |
Blend oil, vinegar, salt and pepper in a 2-quart
container with a lid.
Add all remaining ingredients
and toss lightly.
Cover and chill until serving
time.
Yield: 6 to 8 servings.
Optional: Add finely minced red sweet pepper for
color.
Remember ~ Recipes are coded for the
BASIC food intolerance categories.
PECAN SPINACH SALAD
(Contributed
by Karen Tressler, Healthy Transitions Life Coaching)
FOOD CATEGORY |
INGREDIENTS |
|---|---|
10 oz fresh spinach, washed and dried |
|
| F | 1 apple (I like Granny Smith for the tartness, but any will do) |
1/4 cup pecans |
|
| F | 1 tbsp olive oil |
| Garlic/Onion Grouping | 1 scallion, sliced thin |
| F | 1/4 cup apple cider vinegar |
1/8 cup maple syrup |
|
Salt and pepper |
Tear spinach into pieces and place in a large bowl with room to toss.
Clean, core, and chop apple. Add to spinach in bowl.
In small skillet, toast pecans over low heat until roasted (they give off a toasty odor). Be careful not to burn them. Set aside.
Place olive oil in a skillet at medium heat.
Add scallion. Cook until soft.
Add vinegar, maple syrup and salt and pepper. Bring mixture to a boil.
Remove immediately and pour over spinach and apple. Toss.
Sprinkle with pecans as garnish.
Yield: 4 servings.
Note: I usually mix the salad and dressing, and then separate into individual bowls before adding the pecans and serving. Best served immediately while dressing is warm.
Remember to: REFER TO THE FOOD RESOURCE LIST FOR HIDDEN INGREDIENTS AND THE FOOD SUBSTITUTIONS LIST
FOR ALTERNATIVE INGREDIENTS.
SANDY’S FAVORITE ROMAINE SALAD
(By Sandra Strom, CEO of Song of Health)
FOOD CATEGORY |
INGREDIENTS |
|---|---|
2 heads fresh romaine leaves |
|
1 cup thinly sliced fresh mushrooms |
|
F (May contain hidden ingredients) |
1 cup sliced kalamata olives |
1 coarsely chopped pecans |
|
½ cup finely chopped cilantro |
|
F |
½ cup extra virgin olive oil |
F |
½ cup balsamic vinegar |
Wash romaine leaves, then coarsely tear and place in a serving bowl.
Place sliced mushrooms over the romaine.
Next place the sliced olives on top.
Sprinkle the chopped pecans over salad.
Sprinkle cilantro over salad.
In a creamer or jar mix the oil and vinegar. Either pour over salad and serve immediately or serve separately and allow everyone to pour their own.
Yield: 3-4 servings.
|
Shown: |
SANDY'S WILTED LETTUCE
(OR SPINACH)
(By Sandra Strom, CEO of Song of Health)Per person:
INGREDIENTS
G or
F
rice vinegar or
1Tbsp. lime juice and 1 Tbsp. vinegar
Wash, drain, and tear lettuce or spinach into bite size pieces. Place in serving bowl.
Prepare almonds, onion and garlic.
In a skillet, heat oil to medium high. In order:
Add almonds, onion, and garlic. Stir and Saute until golden.
Stir in liquid smoke, soy sauce, and hot sesame oil.
Stir in honey.
Pour in vinegar and lime juice. Stir quickly.
Immediately remove and pour over lettuce.
If desired, lightly toss. Serve immediately while hot.
Shown: Wilted Romaine
YUCCA ROOT SALAD
(By Sandra Strom, CEO of Song of Health)
FOOD CATEGORY |
INGREDIENTS |
|---|---|
2 large yucca roots |
|
Garlic/Onion Grouping |
2 large cloves garlic |
enough water for steaming |
|
varies |
¼ cup dill pickles, finely diced |
1-2 Tbsp. cilantro, finely chopped |
|
F or N |
¼ cup olive oil or vegetable oil |
Garlic/Onion Grouping |
½ leek, diced |
1 red bell pepper, diced |
|
F or G |
2 Tbsp. lime juice or rice vinegar |
Sy |
1 Tbsp. Tamari soy sauce |
G |
3 drops Eden Hot Sesame Oil |
varies |
2 Tbsp. mayonnaise (optional) (See recipes) |
| N or varies |
1/2 tsp. mustard seed, ground or 1 tsp. prepared mustard |
Peel yucca root, remove inside core, cut in about ½ inch cubes. Place in vegetable steamer.
Squeeze garlic through a garlic press and add to yucca in the steamer. Cover and steam until yucca root is soft and tender.
Remove yucca and garlic and place in serving bowl.
Add pickles and cilantro. Mix well.
In skillet, add olive oil and heat on medium.
Add diced leek and bell pepper. Sauté until soft.
Carefully add lime juice or vinegar, Tamari and hot sesame oil, constantly stirring. (It may want to splatter.)
Remove from heat.
Scoop leek and pepper into the yucca mixture and toss to mix evenly.
If using mayonnaise, place in a jar or bowl. Add the mustard and mix well. Then add the dressing from skillet and beat to mix well. Add to yucca salad and toss to mix evenly.
If not using mayonnaise, add mustard to the yucca mixture and toss to mix evenly. Then add dressing from skillet and toss well.
Either serve immediately or place in refrigerator until ready to serve.
Serves 4-6.
Variation: POTATO SALAD
Substitute 2 large or 3 medium white potatoes for the yucca root.
TOGETHER WE ACHIEVE...
GREAT HEALTH - GREAT LIFE!
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©2012 Song of Health (Reproduction of this information without permission is illegal.)