Tuesday, August 15, 2017

3 Green Summer Veggie Superstars




To fill up without filling out, try your hand at including broccolini, arugula, and zucchini (my 3 green veggie superstars) into your weekly meal plan. Keep on reading to discover tips, recipes, and health information, plus discover how to keep food prep easy, delicious, and packed with great nutrition.

The produce mentioned is available this summer at your farmer’s market, local health food store or nearby market, as well as in-season in many home gardens. Produce that is sold by the unit (weight) is usually less expensive and fresher than processed or prepackaged foods. It’s more eco-friendly too. If you’ve read my blog before, you know I buy organic whenever it’s available, as I know it tastes better and my research shows it’s better for my family’s health.

Broccolini


This slender green stalked vegetable is a cross between broccoli and Chinese broccoli. All parts of it are edible. Eat it raw as a snack, use it to dip into olive tapenade, enjoy its crunchy texture in a salad, or steam it (retains nutrients this way). Serve in a hummus wrap, veggie stew, or portabella burger sandwich. This vegetable goes well with many foods, and adds a bright green splash of color, nourishment, and flavor to whatever you serve it with.
Broccolini may look like broccoli, but it’s a hybrid. Although you may see broccolini labelled “baby broccoli,” this is mislabeling and misleading.


Elements in broccolini help repair skin damage, thanks to an antioxidant glucoraphanin. It enables the skin to detoxify and repair itself. A small portion of broccolini (3 oz.) contains 20% of the DV (daily value) of Vitamin A, 140% of the DV for Vitamin C, and 8% of the DV for Calcium. It also has a high amount of potassium, magnesium, and calcium that help regulate blood pressure. The potassium in broccolini helps maintain a healthy nervous system, optimal brain function, and regular muscle growth.

My preferred method to cook it: Place a Dutch oven or pot made for steaming on the stove top and bring 1 to 2 inches of water to a boil. Arrange florets, stalks, and leaves that have been cut into bite size pieces evenly in a steamer basket, making sure the water does not seep into the bottom of the basket. Cover and steam for 3 to 4 minutes. Place cooked broccolini in a serving dish. Squeeze on fresh lemon juice. Then add salt, pepper, and sautéed minced garlic to taste (I used 2 cloves). Serve immediately. When broccolini marinates in the lemon juice, it will turn to grayish-brown. See more about how to keep the green in green vegetables.


Arugula


Arugula is a spicy tasting dark green leafy cruciferous vegetable, most frequently eaten raw as a salad green. This annual plant is commonly  known as rocket. It goes by the names of rucola, rucoli, rugula, colewort, and roquette too. Eating 2 cups of arugula provides 20 percent of the DV for vitamin A, over 50 percent of vitamin K, and 8 percent of vitamin C, folate, and 32 grams of calcium. If an all-arugula salad is too strong tasting for your palate, combine it with sweet tasting lettuce like red leaf, butter or Bibb lettuce, or fruit like oranges, mango, or watermelon. To illustrate how important it is to get enough calcium rich foods read information from the Cleveland Clinic about Why it May a Good idea to Increase Your Intake of Calcium. Also see Which Plant-based Foods Have the Most Calcium. Here's a treat: How to Create Flavorful, Filling, User Friendly Vegan Salads.


Zucchini


Zucchini or courgette is a mild tasting summer squash that’s low in calories. One medium zucchini makes about 1 ½ cups of raw slices. It has about 33 calories and is loaded with anti-inflammatory elements. The seeds are edible and contain many types of phytonutrients that help fight inflammation and oxidative stress. Much of zucchini’s antioxidant content is found within zucchini’s skin, so it’s a good idea not to peel your squash. Scrape the skin instead. 

Here’s one of my favorite recipes and pictures of what zucchini looks like when the skin has been scrapped. How to Make Zucchini Lasagna. Raw zucchini tastes delicious grated into a salad. Steam lightly as a veggie side with a drizzle of olive oil, or add it to ratatouille, a dish that combines zucchini with eggplant, tomatoes, and other summer veggies. Nowadays zucchini is the key ingredient that's spiralized into noodle recipes, but here's a much simpler recipe for Grilled-Zucchini-with-Herbed-Bread Crumbs.

This veggie grows on a vine, and multiplies in great profusion in a home garden or on a farm. This green squash (which technically is a fruit) is good for both your health and your figure. It contains no fat, low-sodium, and very low cholesterol. It’s a good source of plant protein. One medium zucchini contains 2 grams of protein. It has Vitamin A, Thiamin, Niacin, Phosphorus and Copper, and a very good source of Dietary Fiber (2 grams), Vitamin C (56 % DV), Vitamin K, Riboflavin, Vitamin B6 (21 % DV), Folate, Magnesium, Potassium, and Manganese.


Eat these green summer vegetables to reap big health and taste rewards. Also remember to eat other summer green produce like spinach, Brussels sprouts, bok choy, collards, chard, kale, broccoli, green lentils, dark leafy salad greens, parsley, celery, asparagus, string beans, and beet greens. It’s best to vary your selection to cover all your nutritional bases.

Please comment or share that you've been visiting. Did you see me at a blog party or when you surfed the Internet? I'd appreciate knowing, especially if you like what you see. Hopefully my post has helped you discover how many health benefits there are in eating broccolini, arugula, and zucchini. Has it given you ideas, tips, and motivation to prepare each? Do you have a favorite plant-based recipe using any of these ingredients? If you do and want me to consider using your recipe in a guest blog, please let me know.


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Tuesday, August 1, 2017

How to Harness Solar Plexus Energy to Empower You

Would you like to feel more self-confident, act from the center of your personal power, and accomplish goals you never dreamed were possible? I’ll provide details to help you use third chakra/solar plexus energy and its corresponding color-golden yellow, to invigorate and transform you.



The symbol for the third chakra is a yellow shape with a downward pointing triangle within. Located at the base of your breastbone, spreading to points just above your navel, the third chakra’s Sanskrit name is Manipura. When this area is aligned and open, you feel self-confident, determined, and willing to step ahead of the pack and lead.





Look at the ideas shown below. Each can increase self-assurance, your resolve to stay optimistic, and encourage you to complete goals in your own style and pace.

Sport yellow hued clothing. A yellow cap, blouse, scarf provides yellow energy vibrations that assimilate into your body, mind, and spirit. This color can lift your mood and enliven your wardrobe.

Display yellow decorative items in your home and office. This color is a cheery one to use as an accent color in your abode or any space you want to open up, expand, or help you to think more clearly in. The vibrational frequency of golden yellow brings energy to the spleen, liver, pancreas, and stomach and draws healing to these organs. Paint one wall in your office golden yellow and notice whether it helps you feel clearheaded, as you learn to make positive change in how you think of yourself.



Eat yellow fruits and veggies. The ones below are rich in vitamins, minerals, and antioxidants. Plant-based eating provides fuel for your body to work at high efficiency, fiber to help digestion and elimination, and a healthy supply of water to hydrate you. Yellow-colored fruits and veggies also help stabilize emotions and elevate your mood. Following are yellow fruits and veggies you can savor:

Pineapple, an excellent source of vitamin C and manganese, good source of copper and vitamin B1, vitamin B6, dietary fiber, folate and pantothenic acid.
Bananas are a very good source of vitamin B6, manganese, vitamin C, potassium, dietary fiber, potassium, biotin, and copper.
Corn (fresh ear of corn) is a phytonutrient-rich food that provides antioxidant benefits and is a good source of the mineral manganese and vitamin B5. 
Yellow Summer Squash contains antioxidants and nutrients, including the carotenoids lutein and zeaxanthin. Summer squash is an excellent source of copper and manganese, and a very good source of vitamin C, magnesium, dietary fiber, phosphorus, potassium, folate, vitamin B6 and vitamin K. In addition, it is a good source of vitamin B1, zinc, omega-3 fatty acids, niacin, vitamin B2, pantothenic acid, calcium, iron, choline and protein.
Lemon is a yellow fruit powerhouse. Use its juice to bring out the flavor of other foods. It’s rich in vitamin C and good source of folate.
Casaba Melon, Yellow Peppers, Yellow Onions, and Yukon Gold Potatoes are additional yellow-colored produce to include in meal plans. Read more at http://www.colors4health.com/2016/08/why-we-need-to-eat-orange-fruits-and.html
Listen to Music to help heal energy blocks in the third chakra. This chakra resonates to the musical note E and the selection provided in the link is on YouTube from Dewdrop.

Channel the third chakra element of fire to serve you. Fire has the ability to convert negative qualities into positive ones. A fire meditation for the solar plexus creates confidence, energy, and power to lead. A good way to check whether this chakra is out of balance is to evaluate whenever you fear rejection, lack passion, or are frozen in indecision. Here’s a Fire Meditation for Awakening the Solar Plexus Chakra  from Meditative Mind.

Recite affirmations to transform thinking. The solar plexus chakra corresponds to your sense of personhood and the vision you hold of yourself. If the ones I wrote don't apply to you, compose and recite ones that do.

Say This Affirmation Aloud. “I meet every challenge with inner strength, and move forward with mindfulness and skill.”
Say this Affirmation Aloud. “I take steps to further my goals, enhance my spiritual, mental, physical, and emotional health, and possess confidence as I fulfill my life purpose, moment to moment.”


Use your imagination to visualize a yellow or amber solar plexus gemstone or crystal. Ones that are popular for balancing and healing the solar plexus chakra are Golden Calcite, Citrine, Amber, Sunstone, Copal, Yellow Topaz, Golden Yellow Labradorite, and Tiger-eye stones. 

If you prefer, purchase third chakra stones and hold the gems in your hand. Place a chakra crystal on your body in the solar plexus area. Place crystals in your home or office, where you'll see them. Enjoy wearing a piece of jewelry made from one of these stones. 

Your mind is powerful; use it to envision solar plexus energy bringing crystal clear focus into your thought process. Let third chakra energy help you sense how brave you really are. 



When the Solar Plexus Chakra is Balanced You Feel

Self Motivated and Confident

On Track, Focused on Your Goals

Strong and Centered

Able to Process Emotions with Equanimity

Willing to Explore New Territory and Risk Change

Proud of Your Accomplishments

Skilled at Letting Your Mistakes and Past Go

Comfortable Living in Your Own Skin

Manipura is the Sanskrit name for the third chakra, and its translation is “lustrous gem.” Shower yourself with gem-like chakra energy and make this day one where you look for new, loving ways to appreciate yourself.



Want to get extra guidance and support, while you improve self-esteem and self-confidence building attitudes and behaviors? Pick up your copy of Colors of Joy: A Woman's Guide for Self-Discovery, Balance, and Bliss. This journal program helps you use color themed activities, affirmations, journal writing, and reflection, with tips for self-care. Colors of Joy provides hours of entertainment and discovery, and is a non-fattening way to learn and grow. In fact, it's a special book you're sure to treasure. Looking for a unique birthday or thinking of you gift for all the women you care about? Buy Colors of Joy Now!


Minka R. and her copy of Colors of Joy

Please comment in the space provided below. Hope you’ve enjoyed this blog post and will try out the exciting ways I mentioned to harness solar plexus energy to empower yourself. If you like what you see, please share on social media, and follow me.

Discover Colors of Joy Here.



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Saturday, July 15, 2017

6 Colorful Summer Fruit Superstars

Summer fruits seem to be filled with the joy and sunshine of the season. That's why I'd like to share my 6 favorite summer fruit superstars. Each is plentiful right now at local farmer's markets, picked fresh from a home garden, or purchased at a neighborhood store. 

Buying in-season, locally grown produce is an easy way to assure fruits are loaded with flavor and eye-appeal. In-season fruits are freshest and often on sale. Since locally grown fruit doesn't have to be transported long distances to get to your table, it costs less and tastes better. It's alive with goodness.

I shop the sales, and look for organic items. Organic fruits taste better than conventionally grown ones, and organic produce has a nutritional advantage. Organic means that the produce thus labeled is a safe way to enjoy eating food that hasn't been sprayed with toxic chemical pesticides, hasn't been grown in sewer sludge, and doesn't pollute the environment or the people who eat it. 

According to the Mayo Clinic Website there is a growing body of evidence that shows health benefits of eating organic foods, when compared with conventionally grown foods.

Studies have shown small to moderate increases in some nutrients in organic produce. The best evidence of a significant increase is in certain types of flavonoids, which have antioxidant properties. Also noted is the fact that organically grown produce has lower detectable levels of pesticide residue. 
Michael Greger MD at Nutritionfacts.org/topics/organic-foods states “Children raised on largely organic, vegetarian diets may have a lower prevalence of asthma and allergies. The President’s Cancer Panel report recommends choosing organic, especially for children, the most vulnerable population for increased environmental cancer risk.” 


6 Colorful Summer Fruit Superstars


Farm Fresh Organic Peaches


Peaches are one of the sweetest treats of summer eating. A medium size one is only 60 calories, yet it’s a healthy source of dietary fiber, Vitamin A, Niacin and Potassium, and a very good source of Vitamin C. Select fruit that feels heavy for its size, and gives just a bit when pushed. Avoid fruit that has green near the stem, as this is a sign that it's not ripe. See The Healthiest Fruits to Eat During Summer for a Beautiful Body Inside and Out.


Organic Apricots are Juicy and Flavorful

Apricots are a delicate, temperamental summer fruit. This yellow/orange colored fruit is harvested starting in late spring in warmer areas and through early summer. The most delicious apricots neither travel nor keep well, so take care when selecting them. This fruit does not have saturated fat or cholesterol and is very low in sodium. It’s a good source of dietary fiber and Potassium, and a very good source of Vitamin A and Vitamin C. Read 10 Impressive Apricot Benefits for more.


Sweet Organic Cherries are Deep Red/Almost Black in Color


Cherry varieties that are sweet and well-known are Tulare, Bing, Lambert, Chelan, and Sweetheart. Most look slightly heart-shaped, and have dark red or almost "black" colored flesh. Cherries are a good source of dietary fiber and Vitamin C and a whole cup of sweet cherries has only 77 calories. This luscious fruit contains antioxidants that have anti-inflammatory properties, even against serious conditions such as gout, arthritis, fibromyalgia, or painful muscle-related sports injuries. For more see What are Sweet Cherries Good For? 

Blueberries rank second to strawberries in popularity in the U.S. This dark blue fruit has one of the highest antioxidant capacities among all fruits, vegetables, spices, and seasonings. Antioxidants are essential in optimizing health by helping to combat the free radicals that can damage cells and DNA. Enjoy eating a cup of raw blueberries — rather than relying upon blueberries baked into desserts. Like other fruits, raw blueberries provide you with the best flavor and the greatest nutritional benefits.


Organic Strawberries and Organic Blueberries Are Sweet and Delicious


Strawberries are loaded with goodness. Studies show that those people who eat just a cup a day (only 50 calories), have higher blood levels of folate, vitamin C and phytonutrients, and a higher intake of fiber than those who don’t eat strawberries. It appears that including strawberries in your diet might help you achieve and maintain a lowered risk for developing certain diseases like high blood pressure, heart disease, and even some forms of cancer. For an easy to prepare strawberry and blueberry recipe combo see this red-white-and-blue recipe.






Watermelon is a good fruit to eat, if you want to stay cool during the summertime. Its high water content helps keep you hydrated. No wonder watermelon is the fruit of choice at so many summer meals. Eating a fully ripe watermelon pays off in terms of nutrient, anti-inflammatory, and antioxidant benefits. When ripe, its bright reddish-shade signifies its’ loaded with the antioxidant lycopene. See this recipe Watermelon and Tofu Summer Salad, a cooling dish for your summer eating pleasure. 


Picture Credit Pixabay


Savor eating mouthwatering fresh summer fruits for snacks, dessert, or incorporated into dishes. Choose to munch on these 6 Colorful Fruit Superstars, and enjoy good flavors, good health, and colorful living.


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Saturday, July 1, 2017

Are Artificial Food Colors Harmful to People?



When I investigated food safety information from the Center for Science in the Public Interest (CSPI), I discovered food dyes can cause everything from hyperactivity and allergic reactions to cancer. For food safety and public health reasons, this consumer watchdog (CSPI) is calling for the government to ban all food dyes. 


That's Why It's So Important to


Read all food labels. This is how to determine if ingredients in the product you are about to buy are safe and healthy. See FDA Food Guidance Regulation Document for more. Smart consumers look for labels that state, "This food contains no artificial colors, flavors, or preservative."





Petition government officials. Let them know you favor increased labeling regulations so labels list every ingredient on each label.

Speak Out to the Food and Drug Administration (FDA). Demand artific1al colors be banned from all food in the U.S. There is no health, nutrition, or other need for them. Sign This Petition to Tell-the-FDA-to-Ban-Harmful-Synthetic-Food-Dyes.

Stress the Fact that the FDA Needs to Conduct and Supervise Ingredient Testing by Independent Researchers. Currently, food manufacturers are within the law to test their own products.

Reach out to your U.S. Senators and Representatives, as well as State and Local OfficialsAsk them to pass laws that require manufacturers to place warning labels on products that cause even one allergic reaction, behavioral issue, or is associated with any illness including gastrointestinal conditions and cancer.

Act Now. Contact food manufactures, and tell them you're going to stop buying their products, unless they voluntarily stop using artificial food dyes. Read my post at Obloggernewbie, Take-Action-with-Your-Food-Shopping-Dollars.

Select, Prepare, and Eat Real, Unprocessed Foods. Educate yourself about sound nutritional practices and food safety. It's a sure way to know what you're eating is nutritious and right for you.

Dana Angelo White writes Artificial Food Coloring: Good or Bad





Common Sense, observation, and scientific studies are proving the effects of eating artificially colored foods, snacks, soda, desserts, and the like result in impulsiveness, inattentiveness, and hyperactivity among young children. Many of these foods are also sugar, fat, or salt laden, and filled with empty calories.

One way to test this is to take stock of how you feel and act after Halloween. Notice how weird and hyperactive you and your kids act, if you've been munching on the unhealthy treats your kids collected. 

Take a look-see at Dr. Michael Greger's video and Website, if you're interested in improving your family's health. Then read Are-Artificial-Colors-Bad-for-You?


Eat foods that are minimally processed and snack on organic foods like those in the picture below. Take advantage of mother nature to add colorful eye appeal to meals, by eating fruits and veggies that get their vibrancy the natural way.



Are you currently eating foods that contain artificial food colors, and/or have taken steps to change family eating habits? 

Do you eat most meals at home and prepare real food snacks?

What will motivate you to look more closely at those labels? Please explain. 

Before you go, please spread the love by liking, commenting, or sharing this post on social media.

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Thursday, June 15, 2017

What Everyone Needs to Know About the Heart Chakra




Green is the color of the heart chakra/anahata. It's located at the center of the chest and is a powerful resource for lovingkindness. Anahata is the fourth of the seven basic chakras in the body. Thought of as an integrative energy center that blends the physical and spiritual within the body, this chakra influences the cardiovascular system, including the lungs. On a non-physical level, it impacts your relationships, lifestyle choices, mission or calling, values, and ethics.




Anahata is associated with the color green, and green is a great source of universal energy, supply, and health. It’s the ray that enriches the personality and raises vibrations for abundance and success.

According to Deepak Chopra, “the heart center represents the unifying energy of love and compassion. The heart chakra is dedicated to overcoming separation and division. When the heart center is blocked, there is a sense of alienation from others. When the heart center is open and flowing, you feel connected at a deep level to all beings in your life.” For more read What-Everyone-Needs-to-Know-About-Their-Chakras.



Green Tourmaline, Rose Quartz, Emerald, Jade, Green Calcite, and Selenite are minerals that support the heart chakra. See more from Rodika Tchi at Green-Tourmaline-Stones-and Their Properties and 8-Most-Popular-Feng-shui-Crystals.

When you place living plants and flowers in your home or office, it helps open the heart chakra as well as purify the air. Want to know which ones are easy to maintain, refresh the air, and comfort you?  Ways-Colorful-Flowers-Boost-Our-Happiness from an earlier blog post and Houseplants-that-Clean-the-Air from Maria Janowiak at Greatist.

Do you wish your heart felt better than it does now? Perhaps you're holding on to sadness or grief, and can't seem to let go of it. Maybe you've had respiratory issues including shortness of breath. Listen to Healing the Heart (opening your heart chakra) Guided Meditation on YouTube by davidji to help you release blocked energy, soothe body, mind, and soul, and overcome feelings of loneliness, anxiety, and heartache. 


Listen to and chant the sound of the heart chakra and allow sound and green color vibrations to fill you up. YouTube Video and Audio with the heart Chakra Chant from Meditative Mind offers Meditation Music.



When you're open to the healing, unifying, and warming energy of the heart chakra you realize, for this moment, all is exactly as it needs to be in your heart, family, community, and world. Chant YAM, the sound of the heart chakra or listen to a YouTube audio and video Magical Chakra Meditation Chants for Heart Chakra | YAM Seed Mantra Chanting and Music. Let the vibrations of green and the heart chakra color your world with love.

 Do you use color imagery and visualization, meditation, or prayer to empower yourself? What happens when you place your hand in the middle of your chest next to your heart and chant YAM? Do you feel the vibrations? 


Please hold your hand there another moment and affirm:


"I am a loving person who recognizes and treasures my own self-worth." 

"I love myself wholeheartedly and joy in my being spreads to all that I see or think about today."

Please take a moment to comment in the space provided below (don't forget to click publish when you're though commenting). Do you sense or think green and the heart chakra can help you in some way? Please explain. If the chakras are new to you, that's exciting. Comment about that too. I welcome questions so feel free to ask them. For info about the first chakra read How-to-Create-Balance-Energy-and-Strength-Through-The Root-Chakra.




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Thursday, June 1, 2017

How to Create Flavorful, Filling, User Friendly Vegan Salads




Leafy Green Salads are loaded with vibrant plant energy, flavor, crunch, and plant-based protein. Greens, when served raw, are alive with chlorophyll, the building block of cells. It's the substance that your body converts to energy for that great "get up and go feeling." 

Most greens are rich in calcium, iron, potassium, and B vitamins too. Prepare a chilled, refreshing tossed green salad with all the trimmings. Elevate your health as well as savor a simple to prepare, delicious one dish meal.

The color green helps you focus on self-improvement, weed out old messages, and sprout new growth. Visualize green to give you motivation to turn over a new green leaf. Are there facets of your eating plan that require attention? If you want to increase your health quotient, pay attention to what you eat. Notice how quickly health improves, when you eat more fruits and veggies. Green energy stimulates health, facilitates new beginnings, and is the symbol of freedom and wealth. To feel better emotionally, spiritually, physically, and intellectually put more green into your life. 

Did you know that lettuce has an average glycemic index of 15? Because it has only one calorie per cup, its glycemic load is considered zero. Foods with low glycemic indexes are great for anyone watching their blood sugar. Eating salad with low fat or fat-free dressing is a great way to manage weight. 


Romaine, guacamole, pinto beans, and colorful veggies

Leafy greens are often available in markets or farm stands in an organic state (organic varieties are more nutritious and don’t contain toxic pesticides like conventional ones). Look for the prewashed, packaged salad blends for convenience. Buy individual heads of lettuce, that usually stay fresh longer and are less expensive than the prepackaged kind. 

Salad add-ins like tomatoes, red cabbage, red pepper, and spinach, are chock-full of antioxidants. Scoop on leftover beans, peas, or lentils, and make a simple meal that's hearty, as well as increase daily protein and fiber count. 



Whole food plant-based entrée salads are an excellent way to satisfy hunger, fuel your body so it can work at peak efficiency, aid digestion and elimination, and eat a delicious meal that’s cholesterol free. 

Brightly colored green veggies like celery, cucumbers, watercress, and zucchini squash are fun to use in salads. Add other colors too like carrots, radishes, beets, red onion, and cauliflower. 

Fruit Salads that include strawberries, apples, blueberries, and melon are tasty additions to your weekly meal plan. Check out this Delicious Arugula Salad with Watermelon andTofu Feta from Diane at www.plantbasedcooking.com.


Watermelon Tofu Feta Salad



 Mix or Match These Healthy Add-ins Instead of Using Junk Food Toppings




Cooked Whole Grain Pasta or Brown Rice 

Canned Black Beans or Kidney Beans

Raw Brazil Nuts or Sesame Seeds

Fresh fennel, celery root, jicama, radicchio, endive, escarole

Fresh papaya, mango, pineapple, Napa cabbage

Cooked artichokes, asparagus, Brussel sprouts

Olives, capers, onions, sundried tomatoes, roasted garlic

Note: It often follows that the more vibrant the color of the plant-based food, the more eye appeal and nutrients within.

Organic Greens, Tomato, Wheat Berries, Whole Grain Toast, and Vinaigrette


Dr. Michael Greger, author of How Not to Die and founder of NutritionFacts.org, advises people to eat cruciferous vegetables every day. One simple way to include this type of food is to put broccoli, cabbage, collards, or kale into salads.  He says, “I recommend at least one serving a day (typically a half cup cooked cruciferous veggies) and at least two additional servings of greens a day (one cup raw veggies equals a portion)." Dr. Greger’s favorite greens are arugula, beet greens, collard greens, kale (black, green, and red), mesclun mix (assorted young salad greens), mustard greens, sorrel, spinach, Swiss chard, and turnip greens. 

See 6 Foods I Recommend Eating Every Day for a Long Life: A Doctor Explains. 

Here's a wonderful recipe from Hadia at Hadia's Lebanese Cuisine.com. It's a mouth-watering recipe for Potato-Green-Bean-and-Avocado-Salad that's colorful and filling.




Discover how simple, satisfying, and nutritious it is to chop up and put together a main course salad. 


Note: Be Mindful of Your Salad Dressing Choices. All the good work you do eating plant-based salads is for naught, if you smother your salads with fatty dressings. Here’s a terrific low-fat Tahini Salad Dressing. Recipe is from Diane at www.plantbasedcooking.com .

Tahini Dressing


Have fun and take it easy this summer, especially when the weather gets hot. 

To add to your enjoyment, click on this link to hear Norah Jones singing "Summertime."

Learn More About Plant-based Goodness By Clicking on the Links That Follow: 



4-Key-Reasons-to-Eat-a-Variety-of-Colorful-Fruits-and-Veggies-Each-Day.

4-Day-Color-Packed-Vegan-Menu-Reveal.

Why-Beets-are-Tops.

Tips-Recipes-and-Ideas-to-Help-You-Plan-a-Vegan-Potluck.

Broccoli-Why-its-a-Smart-Food-Choice-for-You.

Why-We-Need-to-Eat-Orange-Fruits-and-Veggies-Daily.


Please don't forget to comment and share the salad love on social media. I appreciate the visit and hope you'll check back here again.



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