Page 22 - Florida Sentinel 4-13-18

Recipes
Spring is the perfect time to ditch the junk in your diet and replace it with nourishing whole foods. When making the change and struggling to get healthier, these are 2 things you should do.
First, commit to having a glass of fresh juice every single day to get the basic nutrition your body needs.
Secondly, determine what is your biggest obstacle in terms of food?”What do you eat that you know isn’t good for you, but you just can’t resist the urge? It could be anything from chocolate to cheese to chips. Once you determine the culprit, seek out healthier upgrades. Here are some recipes that will help get you on the right track.
Beet Juice
Beets are a great digestive cleanser. This juice not only detoxifies the blood and liver, it also helps lift compacted waste from the bowel wall.
Ingredients:
1 small beet
2 red apples
3 carrots
1 thumb-sized piece of ginger 1⁄2 small lemon, peeled
Preparation: Juice all ingredients in your juicer. Drink.
Spring Vegetable Soup
This light soup is laden with nutrient-dense root vegetables like potatoes (vitamin C), carrots (beta- carotene) and onions (chromium, which helps maintain blood sugar levels).
Ingredients:
7 cups water
10 small red potatoes, quartered
2 medium carrots, sliced 1/4 inch thick
2 celery ribs, sliced
1/4 inch thick
1 medium onion, coarsely chopped
1 large leek, sliced 1/4
inch thick
1/2 tablespoon kosher salt
1 pound green beans, cut into 1-inch lengths, or frozen peas
2 tablespoons chopped parsley
1 tablespoon chopped tarragon Freshlygroundpepper
Preparation: In a large pot, combine the water with the red potatoes, carrots, celery, onion and leek. Bring to a boil. Add the salt and simmer over moderately low heat for 30 minutes.
Add the green beans and simmer until tender, 3 minutes. Stir in the parsley and tarragon. Season with pepper and serve.
Superfood Kale Salad
Ingredients:
1 small beet
2 red apples
3 carrots
1 thumb-sized piece of ginger 1⁄2 small lemon, peeled
Preparation: Tear kale leaves into small pieces, and place in a large bowl.
Using your fingers, massage avocado into kale to coat. Add remaining ingredients, and stir (or continue to mas-
sage mixture with your fingers) until well combined
Cobb Salad
Ingredients:
1/3 c. red wine vinegar 1 tbsp. Dijon mustard 2/3 c. olive oil
kosher salt
Freshly ground black pep- per
1 head romaine lettuce, coarsely chopped
4 hard-boiled eggs, peeled
and quartered
12 oz. cooked chicken, diced
8 slices bacon, cooked and crumbled
1 avocado, thinly sliced
4 oz. crumbled blue cheese 5 oz. cherry tomatoes, halved
2 tbsp. Chopped chives
Directions: In a jar, shake together vinegar, mustard, and oil and season with salt and pepper.
On a large platter, spread out lettuce, then add rows of hard-boiled egg, chicken, bacon, avocado, blue cheese, and cherry tomatoes.
Season with salt and pepper, drizzle with dressing, and garnish with chives.
Greek Salad
Ingredients:
FOR THE SALAD
1 pt. grape or cherry tomatoes, halved
1 cucumber, thinly sliced into half moons 1 c. halved kalamata olives
1/2 red onion, thinly sliced
3/4 c. crumbled feta
FOR THE DRESSING
2 tbsp. red wine vinegar Juice of 1/2 a lemon
1 tsp. dried oregano kosher salt
Freshly ground black pepper 1/4 c. extra-virgin olive oil
Directions: In a large bowl, stir together tomatoes, cucumber, olives, and red onion. Gently fold in feta.
In a small bowl, make dressing: Combine vinegar, lemon juice, and oregano and sea- son with salt and pepper. Slowly add olive oil, whisking to combine.
Drizzle dressing over salad.
PAGE 10-B FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY FRIDAY, APRIL 13, 2018