yourhealthharmony

Nutrition for Body and Soul

Feed Your Skin What It Needs!

What goes in us, shows up on us! Feed your skin.

Dry or Flaky Skin – choose foods higher in Vitamin A. A benefit of vitamin A is that it revitalizes skin by increasing cell turnover for more youthful skin. Just six leaves of Romaine lettuce provide more than 100% of your daily requirement of Vitamin A and will help with healthy cell renewal.

Sagging, lines and wrinkles – choose foods high in Vitamin C. Our bodies use Vitamin C to make collagen and elastin. Collagen gives our skin support and firmness whereas elastin gives our skin elasticity. Just one cup of strawberries has 130% of our daily Vitamin C requirement.

Uneven skin tone – Choose foods with lutein, zeaxanthin and lycopene. Eggs contain lutein and zeaxanthin which are two antioxidants that have been shown to help protect against UV damage that can lead to brown spots. Watermelon, papaya, guava, pink grapefruit and sun-dried tomatoes contain the compound lycopene that has been shown to protect skin from damage caused by sunlight.

 

Thank you Shelly Maquire for this info!!

Here are a couple of fun salads to incorporate some of those foods…

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STRAWBERRY ROMAINE SALAD RECIPE

  • 8 cups torn romaine
  • 1 pint fresh strawberries, sliced
  • 1 small red onion, thinly sliced and separated into rings
  • POPPY SEED DRESSING:
  • 1/2 cup mayonnaise
  • 1/4 cup sugar
  • 1/4 cup milk
  • 2 tablespoons poppy seeds
  • 2 tablespoons white wine vinegar
  • Add sliced egg, watermelon, etc… for fun!
In a large bowl, toss the romaine, strawberries and onion. In a small bowl, whisk the dressing ingredients until blended. Serve with salad. Yield: 8-10 servings (1 cup dressing).
Thank you Food Network for these recipes!

Grilled Romaine with Balsamic Dressing

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Ingredients

Balsamic Dressing:
  • 1/4 cup extra-virgin olive oil
  • 3 tablespoons balsamic vinegar
  • 3 tablespoons crumbled Gorgonzola
  • 6 leaves fresh basil, chopped
  • 1 clove garlic, chopped
  • Kosher salt and freshly ground black pepper
Grilled Romaine:
  • 2 romaine hearts, halved lengthwise
  • Avocado oil, for brushing
  • 1/4 cup crumbled Gorgonzola, for garnish
  • 4 leaves fresh basil, torn, for garnish
  • Top with sliced strawberries, watermelon, and or grapefruit!  Have fun.

For the balsamic dressing: In a blender, combine the olive oil, balsamic vinegar, Gorgonzola, basil, garlic, a pinch each of salt and pepper and 2 tablespoons water. Blend until the dressing is creamy and the garlic and basil are finely chopped.

For the grilled romaine: Preheat a grill or grill pan to medium heat.

Lightly brush the cut sides of the romaine with the canola oil. Place the romaine on the grill cut-side down and cook until grill marks form and the leaves are slightly charred, 1 to 3 minutes. Arrange on a platter cut-side up.

Drizzle the romaine with the dressing. Sprinkle with the Gorgonzola and torn basil and serve.  YUMMMM!

Are you ready for summer salads?  I sure am!

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Salmon Cakes

What do you do with left-over salmon!  Well… try this!

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  • 3 teaspoons extra-virgin olive oil, divided
  • 1 small onion, finely chopped
  • 1 stalk celery, finely diced
  • 2 tablespoons chopped fresh parsley
  • 15 ounces canned salmon, drained, or 1½ cups cooked salmon
  • 1 large egg, lightly beaten
  • 1½ teaspoons Dijon mustard
  • 1¾ cups fresh whole-wheat breadcrumbs
  • ½ teaspoon freshly ground pepper
  • Creamy Dill Sauce, (recipe follows)
  • 1 lemon, cut into wedges
  1. Preheat oven to 450°F. Coat a baking sheet with cooking spray.
  2. Heat 1½ teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.
  3. Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2½ inches wide.
  4. Heat remaining 1½ teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.
  5. Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes. Meanwhile, prepare Creamy Dill Sauce. Serve salmon cakes with sauce and lemon wedges.
  • Make Ahead Tip: Prepare through step 3. Cover and refrigerate for up to 8 hours.
  • To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about ⅓ cup.

Creamy Dill Sauce…

  • ¼ cup mayonnaise
  • ¼ cup plain yogurt
  • 2 scallions, thinly sliced
  • 1 tablespoon lemon juice
  • 1 tablespoon finely chopped fresh dill, or parsley
  • Freshly ground pepper, to taste
  1. Combine mayonnaise, yogurt, scallions, lemon juice, dill (or parsley) and pepper in a small bowl and mix well.
  • Make Ahead Tip: The sauce will keep, covered, in the refrigerator for up to 2 days.
  • Enjoy!

Thank you Eating Well for this great tip!

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Mediterranean Tuna-Spinach Salad

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This tuna salad recipe gets an upgrade with olives, feta and a tahini dressing. Served over baby spinach, this is the perfect easy and light lunch or dinner salad.

  • 1½ tablespoons tahini
  • 1½ tablespoons lemon juice
  • 1½ tablespoons water
  • 1 5-ounce can chunk light tuna in water, drained
  • 4 Kalamata olives, pitted and chopped
  • 2 tablespoons feta cheese
  • 2 tablespoons parsley
  • 2 cups baby spinach
  • 1 medium orange, peeled or sliced
  1. Whisk tahini, lemon juice and water together in a bowl. Add tuna, olives, feta and parsley; stir to combine. Serve the tuna salad over 2 cups spinach, with the orange on the side.

Yummm!

Enjoy!

Thank you Eating Well for this idea!

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Tahini-Marinated Chicken Thighs with Cucumber-and-Tomato Salad

How to Make It

Step 1

To prepare chicken, combine first 10 ingredients in a bowl. Place 1/4 cup tahini mixture in a small bowl; reserve. Place remaining tahini mixture and chicken in a large ziplock plastic bag; seal, turning to coat chicken. Refrigerate 8 hours or overnight.

Step 2

Preheat grill to medium (350°F to 450°F). Coat grill grate with cooking spray. Remove chicken from marinade; discard marinade. Sprinkle chicken with salt. Arrange chicken on grill grate; cover and cook 4 minutes on each side or until done. Arrange chicken on a platter; drizzle with reserved 1/4 cup tahini mixture.

Step 3

To prepare the salad, combine cucumber and next 6 ingredients (through 1/4 teaspoon salt) in a bowl; toss gently to combine. Serve cucumber salad with chicken and rice.

Enjoy!

 

(Thank you Cooking Light for this yummy recipe.)

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Watermelon and Arugula Chicken Salad

I don’t know about you…. but, In the summer I really don’t like to turn on the oven, or even the stove for that matter!  This looks like a yummy fresh, light, EASY summer salad! What do you think?

Summer CookBook

Ingredients

  • 4 cups cubed fresh watermelon (love watermelon in the summer!)
  • 1/3 cup thinly sliced red onion
  • 2 tablespoons chopped fresh mint
  • 1 (5-ounce) package arugula
  • 1/4 cup sliced almonds, toasted
  • 8 ounces skinless, boneless rotisserie chicken breast, shredded (about 2 cups) Grilled chicken would be a great option too!
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon grated lemon rind
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper

Combine watermelon, onion, mint, and arugula in a large bowl. Add almonds and chicken; toss to combine. Combine oil, rind, juice, salt, and pepper in a small bowl, stirring with a whisk. Add oil mixture to watermelon mixture; toss gently to coat.

Enjoy!

Thank you Cooking Light for this recipe!

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Summer Fixin’s!

There is nothing better than summer-time fixin’s!!  These Rainbow Summer Rolls look delish!  Thank you to.. The Tasky K .. for this recipe!!

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Be creative, and make it your own!

RAINBOW SUMMER ROLLS
 
INGREDIENTS
For the rolls:
  • rice paper
  • lettuce
  • cucumbers
  • carrots
  • avocado
  • papaya/ mango
  • pomegranate seeds
  • red cabbage
For the sauce:
  • 1 Tbsp peanut butter
  • 2 tsp soy sauce
  • 1 garlic clove, minced
  • ½ tsp Sriracha sauce
  • 2-4 Tbsp hot water (depends on desired consistency)
INSTRUCTIONS
  1. Slice all the vegetables and fruits into thin strips/pieces about 5-6 cm long.
  2. Take a rice paper wrapper and soak it into warm water from both sides until it softens.
  3. Place it on a cutting board and arrange the fresh ingredients in the centre of the sheet horizontally (starting with the lettuce).
  4. Fold the rice paper over the ingredients (pushing them back) and fold the sides in towards the middle like a burrito. Roll it up firmly until the end and put aside.
  5. After you finished the rolls you can cut them in half and place on a serving platter or a bowl.
  6. For the sauce, mix all ingredients together and stir until you get a creamy dip (add more water for desired consistency).
ENJOY!
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Greek Cucumber Dill Salad

This looks like a yummy, refreshing salad.  Thank you A Spicy Perspective for this recipe.

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Greek Cucumber Dill Salad

YIELD: 6 servings

PREP TIME: 15 minutes

Ingredients:

  • 3 english cucumbers
  • 1 tablespoons fresh chopped dill
  • 1 garlic clove, minced
  • 1 lemon, zested and juiced
  • 1/2 cup plain greek yogurt
  • 2 teaspoons granulated sugar (optional) (I like to use raw or Manuka honey if sweetness is needed)
  • Salt and pepper

Directions:

  1. Peel the cucumbers. Cut in half lengthwise. Then slice into thin pieces. Place the sliced cucumbers into a large bowl.
  2. Add the chopped dill, minced garlic, the zest of one lemon, 1 tablespoon of lemon juice, 1/2 cup plain greek yogurt, sugar, 1/2 teaspoon salt, and 1/4 teaspoon ground black pepper.
  3. Toss until the yogurt blends into a thin dressing. Taste, then salt and pepper as needed. Serve cold.

Click here for more info!

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Southern Cobb Salad with Roasted Sweet Onion Dressing

I don’t know about you guys….but sometimes I just need to have a good ole’ Cobb salad.  This one looks delish!!!  Make your own substitutions where needed!

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INGREDIENTS

DRESSING
  • 6 unpeeled garlic cloves
  • 2 large Vidalia onions (1 1/2 pounds), peeled and quartered through the core
  • 1 1/4 cups vegetable oil, plus more for brushing
  • 1/2 cup apple cider vinegar
  • 1/4 cup fresh lemon juice
  • Kosher salt
  • Freshly ground pepper
SALAD
  • 10 lightly packed cups mixed lettuces (8 ounces)
  • Kosher salt
  • Freshly ground pepper
  • 2 cups shredded cooked chicken
  • 1 cup cooked fresh or thawed frozen corn kernels
  • 1 cup buckwheat or radish sprouts
  • 4 ounces blue cheese, crumbled (1 cup)
  • 1/2 cup crumbled cooked bacon
  • 1 Hass avocado, peeled and diced
  • 1 medium tomato, diced
  • 1/2 cup toasted pecans, chopped
  • 2 hard-cooked eggs, peeled and sliced lengthwise

HOW TO MAKE THIS RECIPE

  1. MAKE THE DRESSING Preheat the oven to 425°. Wrap the garlic cloves in foil and set on a rimmed baking sheet. Brush the onions with oil and arrange on the baking sheet. Bake for about 1 hour, until the onions and garlic are lightly charred and soft. Let cool. 
  2. MAKE THE DRESSING Peel the garlic and transfer the cloves to a blender. Add the onions, cider vinegar and lemon juice and puree until smooth. With the blender on, gradually add the 1 1/4 cups of vegetable oil until incorporated. Season the dressing with salt and pepper. 
  3. MAKE THE SALAD In a large bowl, toss the lettuces with 1/2 cup of the dressing and season with salt and pepper. Transfer to a serving bowl or platter. Arrange the remaining ingredients on top and serve, passing the remaining dressing at the table. 

MAKE AHEAD

The onion dressing can be refrigerated for up to 4 days.

Thank you Food and Wine for this recipe.  Check out their site for more yummy ideas!

Enjoy!

#Food4Thought

www.food4thoughtwellness.com

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Arugula, Grape, and Sunflower Seed Salad

I love love love summer!!  And, I especially love summer salads. This one looks delish!  Enjoy!

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Ingredients

3 tablespoons red wine vinegar
1 teaspoon honey
1 teaspoon maple syrup
1/2 teaspoon stone-ground mustard
2 teaspoons grapeseed oil
7 cups loosely packed baby arugula
2 cups red grapes, halved
2 tablespoons toasted sunflower seed kernels
1 teaspoon chopped fresh thyme
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper

Preparation

1. Combine vinegar, honey, syrup, and mustard in a small bowl. Gradually add oil, stirring with a whisk.

2. Combine arugula, grapes, seeds, and thyme in a large bowl. Drizzle vinegar mixture over arugula; sprinkle with salt and pepper. Toss gently to coat.

Thank you myrecipes.com for this yummy recipe!

www.food4thoughtwellness.com

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Simple Balsamic Vinaigrette

It’s salad season!!!  I’m going to try this vinaigrette today over a spinach, baby kale, and quinoa salad.  I’m also going to add sliced strawberries and crumbled goat cheese!  I think I’ll also add a drop of Améo Orange Essential Oil too!

Yummmm!

Thank you Food Network and Emeril Lagasse for the recipe… read more!

Ingredients
1/4 cup balsamic vinegar
2 teaspoons dark brown sugar, optional*
1 tablespoon chopped garlic
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
3/4 cup olive oil
Mesclun salad mix or favorite greens, for accompaniment
Assortment of salad ingredients, such as cherry tomatoes, chopped carrots, sliced red onion, chopped celery, diced cucumbers, walnuts
Blue cheese, for garnish

Read more at: http://www.foodnetwork.com/recipes/emeril-lagasse/simple-balsamic-vinaigrette-recipe.html?oc=linkback

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