Holistic School: Grapefruit Salad with Citrus Vinaigrette

Holistic School: Grapefruit Salad with Citrus Vinaigrette
Print Recipe
A delicious crisp salad for the family to enjoy!
Servings Prep Time
4 people 20 minutes
Servings Prep Time
4 people 20 minutes
Holistic School: Grapefruit Salad with Citrus Vinaigrette
Print Recipe
A delicious crisp salad for the family to enjoy!
Servings Prep Time
4 people 20 minutes
Servings Prep Time
4 people 20 minutes
Ingredients
Servings: people
Instructions
  1. • Place equal portions of lettuce on 4 plates • Top lettuce with Grapefruit sections and Radish slices • Sprinkle 1 oz. crumbled Feta cheese and ¼ of almonds onto each plate Dressing: • Place reserved grapefruit juice in small bowl • Add Olive Oil, Dijon Mustard, and Lemon juice and whisk until mixed • Add in Basil, Salt and Pepper and mix thoroughly – chill until ready to serve • Pour dressing over salad and Enjoy!
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Flank Steak and Salad with Parmesan Crisps

Even though the winter is in full swing and most days might feel a little too cold for a salad, this recipe will make you reconsider.  This salad is not only delicious but with hot slices of flank steak it’s sure to make your mouth water and keep that hungry stomach at bay. 

Ingredients for Salad:

 

1.       1 lb Flank Steak

2.       1 lb Asparagus Spears (trimmed)

3.       3 cups Romaine Lettuce

4.       3 cups Butter Lettuce

5.       ½ cup sliced radishes

 

Ingredients for Dressing:

 

1.       ½ cup Balsamic Vinegar

2.       ½ cup Olive Oil

3.       ½ tsp Salt

4.       ½ tsp Black Pepper (cracked)

5.       1 tsp Garlic

6.       ½  tsp Basil

7.       ½ tsp Oregano

 

Ingredients for Parmesan Crisps

 

1.       6 Tbsp. finely shredded Parmesan Cheese

 

Instructions for Parmesan Crisps

1.       Pre-heat oven to 350 F. Spray a large cookie sheet with Pam (cooking spray)

2.       Place a heaping teaspoon-full of Parmesan Cheese onto cookie sheet

3.       Flatten each into 2 inch circles

4.       Bake 6 to 8 minutes or until light brown

5.       Carefully remove from sheet to cooking rack to cool

 

Instructions for Dressing/Marinade

 

1.       Mix ingredients for dressing In a large bowl,

2.       Remove half the dressing to a storage container and refrigerate

3.       Place steak into the large bowl and turn to coat with dressing

4.       Cover dish, and refrigerate meat to marinate for at least 2 hours

 

Instructions for Flank Steak & Asparagus

 

1.       Remove Steak from marinade and sprinkle with Pepper (*reserve marinade for later)

2.       Place Steak on a grill over medium heat

3.       Cover and cook for 15 to 18 minutes – turning at the ½ way point

4.       Remove from heat and let stand 5 minutes

5.       In the mean-time, place Asparagus in reserved marinade* and toss to coat

6.       Add Asparagus to grill, cover and cook for 6 to 8 minutes, turning occasionally

 

Instructions for Final Steps To Serving:

 

1.       In a large bowl, combine lettuces, radishes and remaining ½ cup dressing

2.       Divide lettuce mixture and place onto 4 dinner plates.

3.       Cut steak across the grain and divide slices evenly among the plates

4.        Divide asparagus and  Parmesan Crisps evenly among the plates

5.       Serve and Enjoy

And… The wonderful result

 

Single Serving Soups That Soothe Cold Symptoms

 

With cold and flu season right around the corner, consider one of these strongly spiced soups to ease cold symptoms and satisfy your appetite to boot!

 

  • Lemon, Honey and Garlic Soup

 

Ingredients:

  • 2 Tbsp scallion – finely diced
  • 2 Tbsp celery – (finely chopped)
  • 2 Tbsp carrots – (finely chopped)
  • 2 Cloves of garlic – (minced)
  • 2 Tbsp lemon juice
  • 1 tsp raw honey
  • 2 tsp lemon zest
  • 1 tsp olive oil

 

      Directions:soupdy doupdy

  • Add 1 tsp olive oil to medium sized pot over medium heat on the stove-top
  • Add in scallions, celery and carrots and stir for 40 seconds to 1 minute
  • Pour 3 cups of vegetable broth, garlic and lemon juice into the mix
  • Let mixture come to a boil, then add lemon zest and honey
  • Stir to mix all ingredients, then remove from stove-top
  • Let cool 2 minutes
  • Serve and enjoy!

 

  • Curry Spinach & Bok Choy Soup

 

Ingredients:

  • 3 cups vegetable broth
  • ½ cup tofu (chopped into small squares)
  • ¼ cup of tomato (chopped)
  • 1/2 cup baby Spinach (finely chopped)
  • ½ cup Bok Choy (finely chopped)
  • 1 Tbsp purple onion – finely diced
  • 1 Tbsp yellow onion – finely diced
  • 4 tsp curry powder
  • ½ tsp Cayeene Pepper
  • 1 tsp olive oil

 

      Directions:

  • Add 1 tsp olive oil to medium sized pot over medium heat on the stove-top
  • Add in tomatoes, and purple and yellow onion – stirring for about 30 seconds
  • Pour 3 cups of vegetable broth and curry powder into the pot
  • Add tofu, Spinach and Bok Choy to the mixture
  • Stir until greens are wilted, and tofu is heated through – (1 – 2 minutes)
  • Remove from stove-top and let cool 1-2 minutes
  • Serve and enjoy!

Lemony-Sweet, Turkey for Two!

Whether you got some leftover Turkey from that delicious Holiday meal or you got a hankering for a delicious meal, this is the perfect recipe to satisfy your taste buds and tummy. Also, if you can’t get your hands on a turkey other poultry or vegetarian meat alternatives work too!

Tender slices of white breast Turkey tenderloins, drizzled with a sweet and tangy lemon-honey sauce makes a tasty holiday feast in as little as an hour, with this time saving recipe… 

 

Ingredients:

 

  1. ½ cup Lemon juice
    lemony sweet turkey

    Nom Nom Nom!!!

  2. ½ cup Honey
  3. ½ tsp Red Pepper flakes
  4. 2 tsp dried, crushed Rosemary
  5. ½ tsp Garlic powder
  6. 1 tsp Onion powder
  7. 2 Turkey Breast Tenderloins (12 oz each)
  8. 2 tsp Cornstarch
  9. 2 tsp water
  10. ½ tsp browning sauce
  11. Pam non-stick cooking spray
  12. 1/2 cup white wine
  13. 2 sprigs of dill-weed
  14. 2 slices of orange

 

Directions:

 

  • Preheat oven to 350 degrees
  • Place rinsed tenderloins in a shallow baking dish and coat with cooking spray
  • Combine the first 6 ingredients in a small mixing bowl to make lemon sauce
  • Pour ½ of the lemon sauce over the turkey tenderloins
  • Add cooking wine to baking dish and bake tenderloins uncovered for 40-45 minutes, basting every 15 minutes with remaining lemon sauce
  • Remove from oven and transfer turkey to a serving plate and keep warm
  • Mix cornstarch and water in a cup until smooth
  • Empty drippings into a small saucepan and cook over medium heat
  • Add cornstarch mixture to drippings in saucepan bring mixture to a boil
  • Reduce heat and stir for 1-2 minutes until thickened
  • Stir in browning sauce and mix until blended
  • Pour sauce over turkey, adorn with dill-weed and orange slices
  • Serve and enjoy!

 

Note:  For a ‘super-food’ side-dish, try mixing a bag of steamed Spinach with a cup of grilled Cherry-Tomatoes!

Tomato and Spinach Linguine

Here’s a tasty dish to warm up your soul on the cold winter days!

Spinach, which is rich in Antioxidants, B Vitamins, Minerals, Omega 3 fatty acids and Vitamin K, has more documented health benefits than almost any other vegetable studied.  Tomatoes, contain a wide variety of nutrients including potassium, niacin, vitamin B6 and folate, vitamin E, magnesium, manganese and zinc.  Additionally, tomatoes are low in calories, high in fiber and a rich source of the antioxidant lycopene believed to offer protection from various cancers and heart disease.  This recipe that combines the benefits of both, takes 10 minutes to prepare and 20 minutes to cook making it a quick and easy recipe that packs quite the nutritional punch!

Ingredients:

  • 1 (8 oz) box linguine
    linguine spinach tomate

    yummy!

  • 1 ½ cups of cherry tomatoes (halved)
  • 1 package (10 ounces) fresh baby spinach
  • ¼ cup fresh Basil leaves
  • ½ cup of sweet onion (diced)
  • 2 tsp olive oil
  • 2 tsp minced garlic
  • ½ tsp salt
  • ½ tsp black pepper
  • ½ tsp oregano
  • 1 pkg crumbled feta cheese (approx. 4 oz)

Directions:

  1. Cook linguine per package directions
  2. Add olive oil, garlic, salt, pepper and oregano to a large non-stick skillet over low heat
  3. Add fresh spinach, basil, tomatoes and onions and stir to mix
  4. Saute ingredients until onions are clear and tomatoes and spinach soften
  5. Add in the feta cheese and stir mixture until heated
  6. Drain linguine and pour into a shallow serving dish
  7. Add the tomato and spinach mixture to the linguini and toss until mixed thoroughly
  8. Serve and enjoy!

Tuna Fish Cakes with Garlic Herb Sauce

Tuna is an excellent source of selenium, niacin, vitamin B12, vitamin B6, and protein. It is a very good source of phosphorus as well as a good source of vitamin D, choline, potassium, vitamin B1, 

How good does that look?!?

vitamin B2, and magnesium. Some of the selenium is found in the form of selenoneine, which is especially valuable in terms of its antioxidant properties. Tuna is also a very good source of energy-producing vitamin B6 and thiamin. In addition, it is a good source of anti-inflammatory omega-3 fatty acids (including EPA, and DHA), bone-healthy phosphorus and magnesium, and heart-healthy potassium.

To get more of these valuable nutrients, pick up a few cans of Albacore Tuna and try this healthy recipe for a quick and easy meal you can put on the table in just minutes!  Servings: 4, Preparation Time: 10 minutes, Cooking time 20 minutes.

Ingredients:

2 – 14oz. cans of Tuna in water (flaked to separate)

6 Scallions (finely chopped)

1 Lime (juiced and grated)

1 Egg (beaten)

2 ½  cups Baby Arugula

1 ¼ cups Ricotta Cheese

2/3 cup of Mayonnaise

1 Garlic clove (crushed)

3 Tbs extra virgin Olive Oil

2 tsps lime juice

1 tsp Dill Weed (chopped)

1 Tbls fresh Cilantro (chopped)

½ tsp Salt

½ tsp Black Pepper

¼ tsp Cayenne pepper

Directions for Tuna Cakes:

In a medium mixing bowl, combine Tuna flakes, Scallions, Lime Zest, Dill Weed, Egg, Ricotta and Salt and Pepper.  Reserve 2 tsp of the lime juice then add the remaining lime juice to the Tuna mixture. Mix thoroughly then form into 12 small cakes, each about 3 inches across.

 

In a medium size skillet, add half the oil, and 6 Tuna cakes into the skillet.  Cook over medium heat for 4-5 minutes on each side until they are golden brown.  Remove from the skillet with a slotted spoon and keep warm in a preheated oven (325) while you cook the remaining 6 Tuna cakes.

 

Directions for Garlic Herb Sauce:

Add 1 crushed garlic clove, 2 tsps lime juice, chopped Cilantro and Cayenne Pepper to Mayonnaise in a bowl and mix well. Taste, and add more garlic according to taste.

 

Directions for Arugula Salad:

Beat the remaining oil and lime juice together then toss with the Arugula leaves.

To Serve:

Place 1/4 of the Arugula Salad on each of four plates then place 3 Tuna cakes on top.  Spread a tsp of Garlic & Herb Sauce to the tops of each Tuna cake and serve.

 

Healthy and Delicious Greek Salad

Here’s a tasty salad recipe that’s sure to make your taste buds feel like they took a trip to Greece! 

Preparation Time: 20 minutes

Total time: 35 minutes

Servings: 4

greek salad

Ingredients:

 

  • 8 cups of mixed greens (romaine, kale, butter lettuce, and escarole)
  • 1 chopped and seeded cucumber
  • 1 cup of cherry tomatoes
  • 1 cup crumbled feta cheese
  • 1 can 15oz chick-peas (drained)
  • 2 Tbs extra virgin olive oil
  • 1 Tbs lemon juice
  • 1 Tbs red wine vinegar
  • ½ cup sliced purple onion
  • ½ cup fresh parsley
  • 8 kalamata olives (pitted & sliced)
  • 1 tsp oregano
  • ½ tsp salt
  • ½ tsp ground black pepper

 

 

Directions:

 

  1. In a large salad bowl, combine oil, vinegar, lemon juice, oregano, parsley, salt and pepper – mix thoroughly
  2. Add in the cucumber, tomatoes, chick-peas, purple onion
  3. Toss combined ingredients to mix well and let marinate for 15 minutes
  4. Add lettuces and crumbled feta cheese and toss againgreek masons

 

Tip: For a healthy and portable lunch layer all ingredients in a mason jar starting with the dressing at the bottom and lettuce at the top for a portable and healthy lunch.

 

 

 

Nutrition: 290 calories, 12 g protein, 26 g carbs, 8g fiber, 8 g sugar, 17 g fat

Summertime Mango, Veggie, Hummus Collard Green Wraps

Although Fall just began its not too late to learn this new dish and eat it all year round. wrap it up

A refreshing and nutrient rich snack for summer entertaining or a quick fix for yourself, green leafy vegetables, like collard greens, contain most of the essential minerals needed for a healthy body and mind. Richly colored fruits and vegetables, such as red bell peppers and mangos, are anti-oxidant rich, protecting the body from oxidative stress cause by a variety of environmental and internal processes. Sprouts have a wide array of trace minerals and hummus is a vegetarian source of protein and good fat. All together, these foods optimize the vitamin and mineral content of this easy to prepare snack.

 

Ingredients:

 

2 Collard leaves

½ cup hummus of choice

half red bell pepper, cut into strips

half cucumber, cut into strips

handful of sprouts (alfalfa, sunflower, clover, broccoli…)

1 mango, peeled, deseeded, and cut into strips

 

Directions:

 

Rinse collard leaves and cut along stem on either side to remove. Pat dry.

 

Take the 4 halves of the collard leaves and cut in half again, short-way (end up with 8 pieces total)

 

On each collard piece, spread a tablespoon of hummus and lay a strip of bell pepper, cucumber, mango, and sprouts along center.

 

Wrap collard around filling and move to a plate. Repeat until all collard pieces are used.

 

Enjoy in the sun with a glass of lemonade.

Holistic Massage School Shares a Shopping List of High Protein Food Sources

Considered a macronutrient, Protein is an important building block for every cell in the body and essential for the health of our blood, bones, muscles, skin and cartilage. Unlike fats and carbohydrates, protein is not stored in the body, so new supplies are needed daily.  How much protein is enough?  The US Dept. of Health and Human Services offers the following recommended daily allowances based on sex, age and activity level:

 

Who:

RDA:

Children 2 to 6, most women and older people

5 ounces

 

Older children (6-12), teen girls, active women and most men

 

6 ounces

Teenage boys & active men

7 ounces

 

Now, that you know how much you need, take a look at the list of foods below.  It is a compilation of our faculty’s favorite protein-rich food sources.  Which proteins appeal most to you?

 

Popular Protein Sources for Vegans: 

vegan protein

  • Black beans, 15 grams per cup
  • Chickpeas, 12 grams/cup (mashed w/ oil & garlic =  Hummus)
  • Flaxseed
  • Grains, varied
  • Legumes
  • Lentils (red are my favorites), 18 grams of protein per cup
  • Nuts (Walnuts, Almonds,
  • Poppy seeds
  • Pistachios
  • Pumpkin seeds
  • Quinoa, 9 grams per cup
  • Tofu, 11 grams per 4 oz
  • Tempeh, 41 grams per cup

Tip: Tempeh, made from soy beans, contains a higher content of protein, dietary fiber, and vitamins than Tofu.

 

 

 

Other High-Protein Food Sources

 

Dairy:dairy

  • Greek Yogurt, 23 g per 8 oz. serving
  • Cottage cheese: 14 g per ½ cup serving
  • Swiss Cheese: 8 g per 1 oz. serving
  • Eggs: 6 g per 1 large eggs
  • Milk: 2%, 8 g per 1 cup serving
  • Soy Milk: 8 g per 1 cup serving

 

Meats/Poultry:poultry

  • Turkey Breast: 24 g per 3 oz. serving
  • Pork chops: 23 g per 3 oz. serving
  • Steak: 23 g per 3 oz. serving
  • Ground Beef (95% lean): 18 g per 3 oz. serving

 

Seafoodseared salmon

  • Tuna (yellow-fin), 25 g per 3 oz serving
  • Salmon, 23 g per 3 oz. serving
  • Halibut, 23 g per 3 oz. serving

 

 

Are you interested in learning more about Nutrition?  Healing Hands School of Holistic Health (HHSHH), offers classes such as: “Holistic Nutrition”, “Healthy Dietary Practices” and “Nutritional Super-foods”.  To find out more about these or any of the other 80+ courses HHSHH offers, please visit us on-line at www.healinghandsschool.com or call us at (949) 305-2722 /Laguna Hills, or (760) 746-9364 / Escondido.

Healing Hands School of Holistic Health has been serving residents through two regional campuses for over 23 years.  With two Certification Programs and more than 80 Holistic Health courses to offer, HHSHH is considered a trail-blazer for Holistic Health Education in Southern California.  To date, HHSHH has prepared more than 6,000 students for successful and rewarding careers in Massage Therapy and Holistic Health.

(Citation: Photo of grains provided by www.RebelDietician.us)

Indian Kitchari Recipe

Here’s another wonderful recipe you can use to spice up your life and your palette!  

 

Kitchari is a staple in Ayurvedic cooking/medicine. Aside from being a highly nutritional and inflammation reducing food, traditionally kitchari is used during fasting to balance constitutional tendencies.  It is soothing to the body and spirit. There are many variations and additions for support in balancing specific constitutions. This is a standard, basic recipe for delicious kitchari!

 

Ingredients:

tumeric

Tumeric Root :p

1 cup Basmati Rice/ Brown Basmati Rice

1 cup Mug Dal (split yellow)

4 cups water (or more – consistency preference)

2 tsp. Ghee

1 tsp. mustard seeds

1tsp. cumin seeds (whole)

1 tsp. turmeric (powder)

1 pinch Asafoetida (Hing) – can purchase at Indian grocery – useful for eliminating gas-creating quality of beans.

1 pinch sea salt

 

Directions:

 

Begin by melting ghee in a large pan or pot (that can hold at least 6 cups liquid) over medium heat.

 

Add mustard seeds and allow to heat up until popping.

 

Once popping, add cumin seeds and turmeric. Stir and allow to cook until aromatic (1-2 minutes)

 

Add rice and mung dal and stir, coating with oil and spice mixture.

 

Add water and turn heat to high. Bring to a boil.

 

Once boiling, turn down heat to low, stir in Asafoetida and salt and cover tightly with lid. Cook covered for about 20 minutes or until soft. Check occasionally and add water if necessary. Try not to uncover for too long while checking.

 

+Optional – for more vitamins and minerals, add seasonal vegetables (1 – 1.5 cups, chopped) to rice/bean pot after about 10 minutes of simmering.

 

Take off heat when desired consistency is achieved.

 

Add salt/pepper to taste.

Enjoy a hearty and nutritional meal!