SOUTHWEST SUMMER SALAD WITH MANGO VINAIGRETTE

I travel a fair bit for work, and when I travel, I try to keep to my usual eating habits. Especially in places that I know will have excellent fresh vegan/vegetarian food. A few months ago I was in a small town in southern CA and I looked around for lunch spots. I found a cafe near my site which served only vegan food - I *had* to go! And I was hooked!! I ate there every single day of my trip, and I ate their version of this salad. It's *that* good! And so filling.

And the mango vinaigrette - let's just say I now have this dressing in the fridge *all* the time in case I suddenly crave it! You can really put any vegetables you wish on this salad... if you don't have jicama, use radishes. Toss on some roasted vegetables: cauliflower, carrots, parsnips, potatoes, sweet potatoes, a whole jalapeño, etc. Add a bit of roasted chicken or a filet of salmon to make it heartier.

Garnish with parsley instead of cilantro, or coarsely chopped almonds instead of pumpkin seeds. So many ways to make this your own...

Southwest Summer Salad with Mango Vinaigrette

makes: 2 servings

- 1/2 cup diced tomato

- 1/2 cup diced cucumber

- 1 small jicama, peeled and cut into batons

- 1 avocado, halved

- 1/2 cup sliced red onion

- 2 tbsp. lime or lemon juice

- 2 tsp. sea salt

- 3 cups mixed salad greens

- 2 cups cooked quinoa (or rice, millet, or lentils), cooled

- 1/4 cup cilantro leaves, roughly chopped

- 2 tbsp. roasted pumpkin seeds

- 2 tbsp. currants or raisins

- 1 tsp. cayenne pepper

- 1 jalapeño, sliced

- 1 cup Mango Vinaigrette (recipe below)

1. In a bowl, combine tomato, cucumber, and red onion. Toss with lemon juice, salt, and cayenne pepper.
2. Divide salad greens into two salad bowls or plates.
3. Top each with 1 cup of cooked quinoa/millet/rice. Arrange the tomato mixture, jicama, and an avocado half on the greens. Drizzle with 2-3 tbsp. of the vinaigrette. Garnish with the sliced jalapeño, cilantro, pumpkin seeds, currants/raisins, and cayenne pepper.
4. Serve additional dressing on the side.

Mango Vinaigrette

makes: approximately 1 cup

- 1 cup chopped fresh (or frozen) mango

- 1/2 cups safflower oil

- 1/8 cup maple syrup

- 1/4 cup lime juice

- 1 tbsp. rice vinegar (use lime juice if you don't have rice vinegar)

- 1/2 tsp. salt

- 1/2 tsp. freshly ground pepper

- 1/2 in. piece of fresh ginger, peeled

1. Place all ingredients in a blender and blend until smooth. Adjust salt and pepper to taste.
2. Store leftovers in the fridge.

SMOOTHIES GALORE, SWEET AND SAVOURY!

My family and friends often ask me for smoothie recipes and everytime - despite having this blog which I started so I could easily share recipes with everyone - I end up typing the recipes a few times to send to each person. So I decided to do a bit of a smoothie compendium. In this post I'm including some of the smoothies I make very often, if not almost everyday.

PRODUCE

Select fresh seasonal produce for your smoothies when its at peak flavour. There are some things I make a point to buy organic - herbs, tomatoes, root vegetables, apples, peaches, all berries, leafy greens, and corn- to name a few. But if you can't get organic produce, it's ok. Use whatever you get at your local market, just make sure its fresh and not wrinkled, stale looking, or partly rotten. Turmeric I always use raw but you could use powdered as well.

SEASONINGS

Remember that seasonings go a *long* way when blended so start small and add more if you want. I sometimes add a small amount of salt to my savoury smoothies because I like the slightly savoury element salt brings to the smoothie. You can, however, easily leave out the salt without negatively affecting the taste. Interestingly, celery adds a hint of saltiness to smoothies so you can use it instead if you wish. To savoury smoothies (sometimes also called raw soups) I add a bit of garlic, pepper, or crushed chile for a slight kick.

STORING SMOOTHIES

Smoothies and juices are of course best within 8-12 hours of blending, but if you really need to, you can safely store them in the fridge for 2 days. Or freeze them for a few days. Before I travel somewhere, I often freeze a couple of smoothies so I have a healthy meal or breakfast ready when I'm back.

Smoothies will develop flavour over a few hours, which is especially great when you're trying to ease into intense tasting things like kale, collard greens, mustard greens, etc. I don't ever have time to make smoothies in the morning so I make them at night and by the next morning, after everything has had time to meld together, I have a refreshing energising and filling bottle of the best meal ever!

The photos below are just ideas, feel free to modify ingredients based on whatever's in season or in your fridge. I don't use dairy in my smoothies and I also don't mix melons with other fruits. Herbs and greens like spinach are ok with melons. More on food combining later... 

RAW BLUEBERRY LEMON "CHEESECAKE"

This clean refreshing yet rich dessert is totally free of dairy, refined sugars, soy, grains, and eggs. And it's so easy to put together! Its gorgeous enough to serve at a party, or just to enjoy over a cozy dessert date. In short, it's a no-fail recipe! And, no one will be able to tell that it's totally dairy-free.

If you don't have blueberries, use raspberries, blackberries, strawberries, or whatever fruit you'd like. Make sure it's not a watery fruit like watermelon or your cream filling won't be as thick. Also use very ripe fruit so you can have a luscious, sweet tasting cream filling rather than a bland one.

The cashew cream is quite light tasting but in fact this dessert is quite rich thanks to all the nuts and dried fruits. So I wouldn't recommend eating it as a meal, although some of us might want to :-) 

Raw Blueberry Lemon "Cheesecake"

makes: 8 - 10 servings

Crust:

- 10 dried medjool dates (or any other variety of dates)

- 8 - 10 dried figs (~1/2 - 3/4 cups)

- 1/2 cup sprouted raw almonds (or unsprouted will do as well)

- 1/2 cup raw hazelnuts (or any other kinds of nut)

Cream Filling:

- 2-1/2 - 3 cups cashews (soaked overnight)

- 2 cups fresh blueberries

- 1/2 cup raw honey

- 1/4 cup raw unrefined coconut oil

- 2 lemons, juiced

- 1 tbsp. vanilla extract

1. Line an 8 in. spring-form tin or any similarly sized container with wax paper (or plastic wrap), leaving a little extra over the edge. Make room in the freezer for the lined tin. Drain the cashews really well.
2. Put the ingredients for the crust into a food processor and pulse until the mixture resembles crumbs. Transfer to the lined tin and press firmly into an even layer. Put it into the freezer while you make the filling.
3. Except the blueberries, add the ingredients for the filling into the food processor (you can use a blender for this but why use two gadgets when you can clean just one?!) and blend until smooth. Taste and adjust the sweetness, or add more lemon if you want it more lemony.
4. Remove the tin with the crust from the freezer and spread half of this filling over the crust to make a thick layer. If you're making this on a warm day, put the tin back into the freezer while you make the next layer. If it's cool enough, no need to freeze the tin while you make the blueberry cream layer.
5. For the blueberry cream layer: add the fresh blueberries to the remaining filling in the food processor and blend into a smooth, blueberry-flecked cream. Take the tin out of the freezer and spread the blueberry cream over the first layer. Freeze the whole thing for a few hours, or overnight until firm.
6. Thaw for 15 or 20 minutes, slice, serve, enjoy! Refrigerate or freeze leftovers.

SUPERFOOD CHOCOLATE MOUSSE!

You'd never guess this gorgeous silky mousse is made from... avocados!! It's so nourishing and energising that you can have it for any meal of the day, even as a snack.

Superfood Chocolate Mousse!
makes: 2 servings

- 1 medium (or 2 small) ripe avocados 

- 1/4 cup raw cacao powder, or more to taste (use regular unsweetened cocoa powder if you don't have raw cacao)

- 5 dates, pitted and roughly chopped

- 1/4 cup orange juice (or water)

- 1 tsp. natural vanilla extract or pure vanilla bean powder (optional)

- A pinch of sea salt

- Honey or maple syrup (if required, to adjust sweetness)

Topping Ideas

Toasted coconut, shaved dark chocolate, fruits, nuts, granola, etc.

1. Soak the dates in the orange juice for 10-15 minutes to soften. In a blender, add the avocado flesh, dates, juice, salt, cacao powder, and vanilla if using. Blend until smooth. You will most likely need to scrape down the sides of the blender jar a few times. 
2. Taste and adjust cacao and sweetness to taste. Serve immediately with toppings of choice. Leftovers will keep in the fridge for up to 2 days.

RAW SOUP, OR SAVOURY DINNER SMOOTHIE

I love this mildly earthy raw soup at any time but especially at dinner when I don't want the sweetness of fruits, and need a quick dinner after the gym. 

Raw Soup, or Savoury Dinner Smoothie

makes: 32 oz.

- 1 small beetroot, peeled and cubed

- 1 cup cucumber chunks

- 2 small zucchini, cubed

- 1 capsicum (any colour), trimmed and cut into chunks

- 1 cup cherry or grape tomatoes (or tomato chunks)

- 1 packed cup red amaranth (sometimes also called red spinach) or other greens

- 12-15 sprigs cilantro (or parsley)

- 1 tbsp. fennel seeds (optional)

- 1 lemon, juiced

- 1/2 tsp. salt

- 2 - 3 cups water

1. Put all the vegetables, fennel seeds if using, lemon juice, salt, and 1-1/2 cups water into a blender jar. Blend everything till smooth. Add water to adjust consistency and enjoy! This will keep in the refrigerator for up to 24 hours.

SPROUTED RICE AND VEGETABLE LAVER (SEAWEED) ROLLS

A gluten-free, quick, and light meal that also makes an excellent snack! I did not photograph anything until after I finished rolling everything, so I drew an illustration - hopefully it helps! - to show the arrangement of rice and vegetables (or fish, if you want) on the laver.

Sprouted Rice and Vegetable Laver (Seaweed) Rolls

makes: 2 rolls, 12 - 16 pieces

- chipotle cashew cream sauce, for dipping
- 1 cup cooked sprouted brown rice (or any cooked white rice, as long as it's sticky)
- 1 tbsp. apple cider vinegar (or rice wine vinegar)
- 1 tsp. sugar
- 1 tsp. salt 

- 1 grated carrot
- 1 julienned cucumber
- 1 julienned jalapeño (deseed if you want no spice)
- 2 leaves of romaine lettuce, middle vein removed (otherwise the laver will break)
- 2 sheets laver (aka nori, easily found in any Japanese or Korean store or Whole Foods)
- 1 tbsp. toasted sesame seeds (raw sesame seeds are ok as well)
- 2 tbsp. water in a small container

1. In a bowl, mix the rice, vinegar, salt, and sugar. Arrange the prepared vegetables on a plate within easy reach. Toast the laver by quickly passing each sheet over a low flame - you may need to do this a couple of times to cover a maximum area of each sheet, corners and all, but without scorching the laver. So move swiftly and don't let any one area of the laver dwell over the flame for too long.
2. Place a sheet of laver on a cutting board or other flat surface and spread half of the rice from the bottom edge to about 1 - 1-1/2 in. short of the top edge (see the illustration above), and arrange half of the vegetables on the rice in this order: lettuce, carrot, cucumber, jalapeno. Sprinkle with half of the sesame seeds. 
3. Lift the bottom edge of the laver and roll everything into a tight roll. When you reach the bare (riceless) end of the laver, dip a finger in water and lightly wet the edge of the laver and finish rolling. The water will help the laver stick so the roll remains closed and doesn't unravel.
4. Cut each roll into 6 - 8 pieces and serve with this cashew cream sauce, or your favourite sauce. Store leftovers in the fridge for up to one day.

LYCHEE CUCUMBER SMOOTHIE

Not that we need much convincing to eat this silky juicy fruit by the bagful, but lychees are very high in Vitamin C! Just 10-12 lychees provide 100% of the US Recommended Dietary Allowance (RDA) of Vitamin C. Even if you don't consider the US RDA as sound nutritional advice, lychees are an exceptional little fruit. In addition to Vitamin C, lychees are rich in minerals - potassium, phosphorous, copper, to name a few.

Lychees are very sweet and juicy, but not intensely flavoured. So I like to eat them plain or with a few other fruits. I also like them in smoothies with complementary mild ingredients like mint, ginger, and cucumber. This smoothies is so light and refreshing, you'll want to make it often!

Lychee Cucumber Smoothie

makes: 20 oz.

- 2 cups lychee flesh (~20 lychees, skin and pits removed)

- 1 Persian cucumber, cut into chunks

- 7-10 mint leaves (from 2 sprigs)

- 1/2 in. piece of ginger (peeled if not organic)

- 1 cup water

1. Put everything in a blender jar in this order: lychees, cucumber, ginger, mint leaves, water.
2. Blend on High into a smoothie.
3. Pour into a glass and enjoy! Or refrigerate for up to 12 hrs.

GREEN GOLD SMOOTHIE

This is one of the most refreshing smoothies ever! The colour is a beautiful bright green thanks to the golden pineapple and mango that soften the deep green from spinach, and the flavour is crisp and refreshing. I'll be making this a lot more.

Flax seeds, like hemp hearts, are a nutritional bazooka. Flax seeds are a complete protein - i.e. they contain all 9 essential amino acids. Most proteins have to be combined with others to make complete protein, but not flax seeds. They can hold their own!

Flax seeds are also one of the best sources of omega-3 fatty acids (omega-6 and omega-9 are the other two types of omega fats - more on those later). Omega-3 fatty acids are the parent molecule for anti-inflammatory hormones in the body and, as with most things, food is the best source rather than supplements.

Ironically, the high omega-3 content of flax seeds makes them highly volatile when pulverised. Flax powder or oil is sold in dark containers to prevent oxidation from exposure to light. Similarly, heat also destroys omega-3 fats and flax seed oil should never be heated. If you're buying flax seed oil, buy organic, cold-pressed oil sold in dark containers.

Flax seeds are also called linseeds. The same linseeds that are pressed to make the linseed oil we all used to mix with paints in art class! In art, linseed oil is used because it dries fast... back to the whole volatility of linseeds thing. Don't go to the nearest Flax or other art store for linseed oil to put in your smoothie though - get food-grade linseed or flax seed oil from the grocery store!

Green Gold Smoothie

makes: 32 oz.

- 1 small cucumber, peeled and quartered

- 1 fresh mango, peeled and cut into chunks (~ 1 cup)

- 1/2 cup pineapple chunks

- 1 Key lime, juiced (or 1 tsp. lime juice)

- 1 lemon, juiced

- 1 in. knob ginger (peeled if not organic)

- 1 tbsp. flax seeds, aka linseeds (or 1 tsp. food-grade flax oil)

- 5 oz. baby spinach

- 1 cup water (or coconut water)

1. In this order put the ingredients in a blender jar: mango, ginger, cucumber, flax seeds, pineapple, lime and lemon juice, ginger, and water. Blend until very smooth.
2. Add more water and pineapple to adjust consistency and sweetness if needed.

PINEAPPLE TURMERIC DETOX SMOOTHIE

This is the colour of happy! How can it not be?! It's bright, it's yellow, it's cheery, it's summery, it's healthy, it's... happy! And insanely delicious!

I talked a bit about the nutritive qualities of turmeric in one of my previous smoothie posts. As I said before, one of the things about turmeric is that it's constituents are fat soluble and therefore not very bioavailable when turmeric is consumed on its own. For this reason, when cooking Indian food, powdered turmeric is added to hot ghee or oil, never eaten raw. In fact, after adding turmeric to the hot ghee (or oil), all the remaining spices to be used are also added to the hot ghee. This is because all spices have a fat soluble component and ghee, considered to be a noble fat and a rasayana in Ayurveda, is the preferred carrier for the spices and their fat soluble compounds to the body through our liquid tissue: the blood (hematic) and lymphatic systems. In my turmeric smoothies, I usually add up to a tbsp. of hemp hearts, flax seeds, flax oil, coconut oil, or ghee (I add ghee to savoury smoothies, not fruit-based ones).

If you don't want to add any fat to your turmeric smoothie, it's quite ok. Fresh turmeric root (not dried and powdered) is very high in Vitamin C, a water-soluble compound, so you will still get plenty of benefit from fresh turmeric root. In fact in India, when fresh turmeric is in season, we make a relish of sliced fresh turmeric root seasoned with salt and lemon... it's so delicious and pretty!

Ok so turmeric is definitely a nutritional heavy-hitter... but pineapple's no shrinking violet when it comes to being virtuous! It's one of the most detoxifying fruits, full of digestive enzymes including the lung-cleansing bromelain, antioxidants, Vitamins C and B Complex, manganese, fibre, among other things. In fact even the core of the pineapple has a lot of bromelain so don't throw it away!

Pineapple can interfere with certain medicines though, so if you're taking any medication, especially blood thinners, check with your doctor before having pineapple.

Despite all the great qualities, pineapple can be a bit like a woman at times: gorgeous but a handful to deal with. However, I'd still recommend a fresh pineapple over precut pineapple that's been exposed to light all day long in the store (or even a few days). To easily cut a fresh pineapple: cut it into 1 in. or 1-1/2 in. slices. With a paring knife or other small knife, use a vertical sawing motion to cut out the flesh from the middle, cutting close to the skin (photo above). For the end pieces: cut them into half and carefully cut out the flesh from the skin.

Don't discard the core - it's chock-full of bromelain and other healthy things!!

Pineapple Turmeric Detox Smoothie

makes: 16 oz.

- 2 cups ripe pineapple chunks

- 1 in. piece of raw turmeric (peeled if not organic)
- 1/2 in. piece of ginger

- 1 cup coconut water
- 1 tbsp. hemp hearts, flax seeds, or coconut oil

1. Blend well into a smoothie.
2. Serve immediately or refrigerate up to 8 hours. 

GRAPEFRUIT CUCUMBER SMOOTHIE

This is a very refreshing and light pastel-coloured smoothie. If you love citrus as much as I do, you have to try it! This is terrific even if you don't like grapefruit because all you're having is the juice of grapefruits without risking any bitter pith getting into your smoothie.

Here are some smoothie basics. As always, I'd advise not eating or drinking anything for at least 1-2 hours before and after you have any smoothie. That gives the smoothie a chance to assimilate into your system, and won't overload your digestive system with fibre. 

Grapefruit Cucumber Smoothie

Makes: approximately 24 oz.

- 3 medium grapefruits, juiced

- 4 seedless mandarins, juiced

- 2 seedless mandarins, peeled

- 1 Persian cucumber, cut into chunks

- 1-1/2 cups romaine lettuce

- 10 mint leaves (optional)

1. Put everything in a blender jar and blend until very smooth.
2. Pour into a glass and enjoy immediately or store in the fridge for up to 8 hours.

CELERY LEMON TAHINI SALAD DRESSING

This is such a refreshing and light mix of flavours, and a total snap to make. I use it as a salad dressing and dip with fresh pita or pita crisps.

- 1/2 cup tahini

- 1/2 cup water

- 1 tbsp. olive oil

- 5 celery stalks

- 2 tbsp. honey

- 1 small clove garlic

- 1/2 tsp. good quality salt
- 1 tsp. freshly ground black pepper

- 1 lemon, juiced

- 1 tbsp lemon zest (optional)

1. Put everything in a blender and blend on high till the dressing is smooth.
2. Adjust to taste. I sometimes add more celery to give the dressing a bit more thickness.

HERBED HONEY LIME SALAD DRESSING, GRILLED CORN CHOPPED SALAD

This is easily the best salad dressing I have ever made! And I've always made salad dressing myself, I never buy it. This dressing truly dresses up a salad, with clean ingredients and bright flavours! Best of all, it's quite a forgiving recipe so you can vary the quantities of ingredients however you prefer.

Although, I wouldn't do anything insane like adding parsley instead of mint or - heaven forbid - herbs like rosemary, sage, tarragon and all that. That would be nothing short of a travesty of this dressing!

If you're making the salad too: roasted corn is important in the salad. It rounds everything out with its smokiness. In corn season I buy a bunch of corn, roast it on my gas burner stove top, shave off the kernels, and freeze for use later. That is of course better than frozen store-bought roasted corn, but really, Trader Joe's frozen roasted corn is quite up to par. So definitely use that if you want or have to.

Herbed Honey-Lime Salad Dressing

Makes: approximately 12 oz.

- 1/4 cup fresh lime juice
- 1/8 cup fresh juice from navel, tangerine, or mandarin oranges

- 1/8 cup olive oil
- 2 tbsp honey
- 1 cup fresh cilantro, roughly torn and including tender stems
- 1 cup fresh mint, roughly torn and including tender stems
- 1/2 jalapeño pepper

- 1 garlic clove, peeled

- 1 tsp good quality salt

- 1/4 cup or more water as needed to blend to a smooth, easily pourable, liquid consistency

1. Put everything in a blender or smoothie mixer and blend to a smooth consistency.

2. While still in the blender, taste the dressing and adjust flavours to your taste. Blend again to make sure it's all smooth.

3. Enjoy over salad leaves, roasted vegetables, raw vegetables, rice and raw vegetable salad, or a mixed chopped salad like below...

Grilled Corn Chopped Salad

Makes: a lot, or approximately 10 cups

1. Mix in a bowl small-medium sized dice of:

- 1 cup yellow or red onion

- 1 cup jicama

- 3 Persian cucumbers

- 1 cup capsicum of any colour

- 1 cup carrots

2. Add

- 1 cup celery, sliced not diced

- 1 pint grape tomatoes, halved

- 1 cup kernels from grilled corn (or use Trader Joe's frozen grilled corn)

3. Toss with three quarters of the salad dressing, adding more if required.

4. Enjoy on its own or as a salsa with tortilla chips! Or stuffed in a pita, as a soft taco with corn tortillas, with a bit of rice on the side, or filled in endive spears.