Cauliflower Power Salad

CRUCIFEROUS VEGGIES FOR THE WIN

We all know that eating more veggies is always a good idea, but cruciferous veggies are of particular importance to our health, due to a phytochemical known as sulforaphane that is activated when we chop and/or chew them.

Here's a list of the numerous benefits:

• Cancer-fighting
• Wards off depression and anxiety
• Improves cardiovascular function
• Reduces inflammation & aids in pain management
• Stabilizes blood sugar & lowers diabetes risk
• Helps cognitive function & brain health
• Click here for more studies!

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Get to know your cruciferous veggies at the grocery store:

• Broccoli
• Cauliflower
• Kale
• Cabbage
• Brussels Sprouts
• Collard Greens
• Turnips
• Radishes
• Arugula
• Bok Choi
• ...and the list goes on!

While each cruciferous vegetable contains its own unique vitamins and minerals, in general, this sub-group is high in Vitamins A, C, K, and fiber!

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Cauliflower Power Salad

This Asian-inspired salad is full of color and life! There is no cooking involved in this dish, and in minutes, you'll have a bowl full of cruciferous goodness to feed a crowd! This recipe goes great on a bed of greens, bundled up in a wrap, or all by itself!

vegan, gluten-free, oil-free, low-fat, protein-packed + rainbow-licious

time: 15 min // serves: a crowd

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ingredients:

• 1 head of cauliflower
• 1 head of broccoli
• 2 mediums carrots
• 1 cup red cabbage
• 1 cup shelled edamame, thawed
• 4 tablespoons liquid aminos

method:

1. Break cauliflower into individual florets and pulse in food processor until rice-like consistency is achieved. Be care not to over-process or it will become too watery. Pour into large mixing bowl.
2. Break broccoli into individual florets and pulse in food processor until a consistency similar to the cauliflower is achieved. Pour into mixing bowl along with cauliflower.
3. Shred carrots using the food processor "shredding" blade attachment. You can also use a carrot peeler, instead. Pour into mixing bowl along with other ingredients.
4. Thinly slice red cabbage with a sharp knife or a mandolin. Add to mixing bowl.
5. Allow shelled edamame to thaw, or place in a strainer and run under hot water until thawed. (Note, do not consume raw soy. All frozen soy is blanched, so it is safe to eat as is). Add to mixing bowl.
6. Measure out liquid aminos, starting with less, and adding more to taste. Pour over veggies in mixing bowl and mix with hands until evenly coated and dispersed. Enjoy!

notes:

• This salad is best eaten right after prepared, but will keep in the refrigerator for a day or two.
• To make this salad soy-free, try using thawed lima beans instead of edamame, and coconut aminos instead of liquid aminos!

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AS SEEN ON YOUTUBE

Watch as I chop up this fresh, CauliPower Salad on the EatMoveRest YouTube channel! Be sure to Subscribe, turn Notifications On, give it a Thumbs Up, leave some love in the Comments, & Share with friends & family!

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CauliPower up

Raw foods are full of living and active enzymes, and this salad is no exception! Cruciferous veggies will do your body good, so make sure to get them into your diet on the daily! Be sure to share your version of this recipe on Instagram and use the hashtag #EatMoveRest and tag me @ErinStanczyk so I can check it out! 

Until next time, EatMoveRest Your Best!

DESIGNED FOR YOUR LIFESTYLE,

ERIN

Three Raw Vegan 3-Ingredient Salad Dressings

A Taste of the Tropics

Nicer weather is right around the corner, and whether you're lucky enough to be going on a spring break vacation somewhere beach-y and warm, or not, these 3 salad dressings will get you in the mood! 

Some of the most common questions I get are,

“What kind of dressing do you put on your salads?
How can I make my salads more interesting and enjoyable?”

If you know me, then you know I love raw foods and I love color--and the two just so happen to go hand-in-hand!

SOS: Raw Foods To The Rescue

Store-bought dressings are typically loaded with SOS--salt, oil, and sugar--all of which can lead to inflammation, weight gain, high blood sugar, and more. All that you really need to add a burst of flavor, healthy fats, and color to your salad are a few raw foods you might already have at home!

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Three Tropical 3-Ingredient Salad Dressings

Raw fruits, veggies, nuts, and seeds are living foods--because they are unprocessed and have not been exposed to heat, they retain all of their beneficial enzymes and nutrients, meaning more bang for your buck, and better overall health! These 3 raw dressings are bold, bright, delicious, and nutritious; try them drizzled on your favorite leafy greens, as a dip with fruits and/or veggies, or as a sauce on your dinnertime meal.

raw vegan, gluten-free, tropical, vibrant & delicious

Tropical Mango Hemp

This dressing is sweet, creamy, and smooth, and is full of omega-3 fatty acids, vitamins A & C, and protein! I enjoy using this dressing on my Mexican-inspired Rainbow Fiesta Salad, and it also serves well as a fruit dip or a pudding, all by itself!

ingredients:

• 1 ripe, juicy mango (or 1.5c frozen, thawed)
• juice of 1.5 limes
• 2 tbsp hemp seeds

method:

• Pour all ingredients into a blender and blend until smooth.

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Hot Pink Lemon Tahini

If you're craving a tangy, salty-flavored dressing, this one is my go-to! Tahini and lemon whipped together, create a thick and smooth dressing for a more savory salad, and a touch of pitaya (dragon fruit) powder adds the perfect pop of tropical color. This dressing is amazing atop a Mediterranean-inspired salad, and also goes great on top of baked potatoes or sweet potatoes.

ingredients:

• 2tbsp raw tahini
• juice of 1 lemon
• 1 tsp pitaya powder (or small chunk of red beet or beet root powder--for color)

method:

• Place all ingredients into a dish and whisk until smooth. Add a touch of water if dressing becomes too thick for your liking. If using raw beet, use a blender instead of whipping.

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Sunny Pineapple Carrot Ginger

This dressing is another bold bright, that's zesty, sweet, and slightly spicy, with a touch of texture. Ginger and pineapple are fantastic at fighting inflammation, and this recipes also boasts a healthy does of vitamins A & C.  I enjoy eating this one on an Asian-inspired salad, or by itself--almost like an applesauce, or fruit pureé! Because this one is fat-free, you may opt to include a nut or seed like slivered almonds or walnuts to your salad!

ingredients:

• 2 carrots, peeled and chopped
• 1/2c pineapple, chopped
• 1tsp ginger root, minced

method:

• Pour all ingredients into a high-speed blender and blend until smooth.

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As Seen On YouTube

Join in on the EatMoveRest YouTube channel to watch as I whip up these bold, bright dressings and share a kale snack with Beau! Be sure to Subscribe and join the EatMoveRest fam, give us a Thumbs Up, leave us some love in the Comments below, and Share with friends and family!

A Healthy Dose Of Sunshine

I don't know where you're at, but here in Nebraska we've had a long, cold winter with plenty of snow. If you're feeling a little blue, these dressings should brighten your bowl, spice up your salads, and bring some sunshine into your life! 

I'm looking forward to bringing you more colorfully delicious recipes soon, but until next time, EatMoveRest Your Best!

Designed For Your Lifestyle,

Erin