Spring Veggie Wrap

This Spring Veggie Wrap makes for a great light snack! You also have the option to load it up with additional veggies, tofu, or animal protein to make it a more substantial meal option.

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Nutrition Suggestion: Consume at least 1 salad, smoothie, or veggie wrap each day

Prep Time: 5-10 minutes
Serves: 1

Ingredients
1 Tortilla*
1 Tablespoon of Pesto (Recipe: Kale & Almond Pesto)
4-5 leaves arugula or spinach
Broccoli sprouts
Cucumbers, thinly sliced
Radishes, thinly sliced
Salt & Pepper to taste
Optional: organic feta or goat cheese

* Whole wheat, organic corn, or gluten-free tortillas are widely available alternative to white flour. I like the Rudi’s Brand! If you’re looking for a lighter meal or snack, you can also try wrapping your ingredients in collard greens.

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Zesty Asparagus in Minutes

Asparagus makes for a delicious Spring side dish. In all of about 12 minutes, you can have a simple yet tasty green crunchy vegetable on your plate.

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Ingredients

  • 1 bunch Asparagus
  • Juice of 1/2 a lemon
  • 1 teaspoon sea salt
  • cracked pepper
  • Drizzle of olive oil

Directions

  1. Heat oven to 400 F degrees
  2. Cover a baking sheet with parchment paper
  3. Cut 2 inches off the bottom of asparagus and place on baking sheet
  4. Pour lemon juice over asparagus and sprinkle sea salt evenly
  5. Place in oven for 10-12 minutes
  6. Lightly drizzle olive oil over asparagus and serve!

Hearty Kale Salad with Quinoa & Citrus

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Nutrition fact– Leafy green vegetables contain moderate amounts of calcium. Hint: milk isn’t the only calcium source.

Prep Time: 5-10 minutes
Serves: 3

Ingredients
1/2 cup extra virgin olive oil
1 medium clove garlic, mashed
1/4 cup freshly squeezed orange juice
1/2 teaspoon sea salt, divided
Pinch red pepper flakes

2 bunches kale, ribs removed and leaves chopped
1.5 cups cooked quinoa
1/2 cucumber, very thinly sliced
1/4 cup toasted pumpkin, sesame or sunflower seeds
1/2 cup of broccoli sprouts
Segments of 1/2 an orange (optional)
Animal Protein: this salad pairs well with a light white fish or with chicken

Directions

1. In a small bowl, whisk together olive oil, orange juice, 1/4 tsp sea salt, red pepper flakes.
2. In a medium sized bowl, place kale and 1/4 teaspoon of sea salt. Begin to massage the kale until kale begins to wilt. Add quinoa to the kale.
3. Add dressing to the kale and let sit at room temperature from 10-30 minutes.
3. Add pumpkin seeds, sprouts, and your choice of protein

Spring Salads- Build Your Own @ Home

Spring Salad Components (Build Your Own @ Home)

Having one salad a day can ensure that you get some added veggies into your diet. Many of us only eat the vegetables on sandwiches, burgers or tacos for lunch. Here are some great salad components that you can put together for a hearty lunch or dinner salad.

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Base

  • Spinach
  • Kale
  • Mixed Greens
  • Chard
  • Mustard greens

Carbohydrate (give your salad some substance!)

  • Quinoa
  • Adzuki Beans
  • Brown Rice
  • White Beans
  • Chick peas
  • Roasted veg (beets, carrots, sweet potato)

Protein 

  • Wild Salmon, Talapia, Halibut, fresh or canned tuna, sardines
  • Grilled or roasted chicken
  • Tofu

Healthy fat

  • Goat milk feta
  • Toasted Pumpkin seeds
  • Toasted Sunflower seeds
  • Toasted sesame seeds
  • Chopped nuts
  • Pine Nuts

Additional Toppings

  • Cucumbers
  • Radishes
  • Carrots
  • Snap Peas
  • Pomegranate seeds
  • Orange segments
  • Sprouts!

Salad dressing combinations

  • Simple Balsamic Vinaigrette (olive oil, balsamic, sea salt, cracked pepper)
  • Dijon Mustard Vinaigrette (olive oil, lemon juice,1 tsp dijon, sea salt, pepper)
  • Citrus Vinaigrette (olive oil, orange juice, salt & pepper)
  • Asian dressing (use sesame oil as the base, brown rice vinegar, tamari)

Sample Salad

Ingredients
1 large handful of spinach
1/2 cup adzuki beans (pre-cooked)
1/4 cucumber, sliced
1 Tablespoon toasted pumpkin seeds
Your choice of protein (chicken, tuna, fish, tofu)
Topped with broccoli sprouts

Salad Dressing:
Pinch of sea salt
Crack of black pepper
2 Tablespoons olive oil
1 Tablespoon Balsamic Vinegar

Directions
1. Assemble salad ingredients in a bowl.
2. Place Dressing ingredients in a ball jar and shake until well combined
3. Pour dressing over salad.

Spring Cleaning- Pantry Makeover Guidelines

Spring is a perfect time to clean out the “junk” in your pantry. Healthy eating starts with healthy ingredients. The choice to reach for sugary snacks happens in the grocery store, not in the kitchen. Follow these guidelines, or contact a nutritionist to get the support you need!

From this:

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To this:

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Nourished Balance Healthy Pantry Guidelines

  • Move from processed food to unprocessed foods

White flour ——–> Whole wheat flour

White sugar, cane juice, high fructose corn syrup——-> Palm sugar, honey, maple syrup, dates, molasses

  • Get rid of artificial food additives & artificial food coloring

Yellow 5, citrus red 2, red 3, red 40, yellow 5, yellow 6, blue 1, blue 2, green 3, MSG (also known as autolyzed yeast), sodium benzoate etc.

“food dyes—used in everything from M&Ms to Manischewitz Matzo Balls to Kraft salad dressings—pose risks of cancer, hyperactivity in children, and allergies, and should be banned.”

  • Start adding more fresh foods into your diet instead of all packaged snacks

If you shop in a conventional supermarket, it is almost impossible to avoid harmful ingredients. Unfortunately we need to be “food detectives” to make sure that we are not consuming substances that are proven to cause major diseases, learning disorders and chronic fatigue.