Monthly Archives: August 2013

Kale Salad with Black Lentils

Kale Salad with Black Lentils
Write a review
Print
For Salad
  1. 3 Bunches of fresh kale
  2. 3/4 Cup of uncooked black lentils
  3. 3 Green onions
  4. 6 Radishes
For Roasted Beet Vinaigrette Dressing
  1. 1-2 Cups olive oil
  2. 1/4-1/2 cup white wine vinegar (can substitute with other vinegars)
  3. 1-2 tablespoons dijon mustard
  4. 1 large shallot
  5. 2-3 garlic cloves
  6. 1 teaspoon honey
  7. Salt and pepper to taste
  8. 1/2-1 roasted beet
For Salad
  1. Rinse lentils and cook in boiling water for 15 minutes or until soft. Drain and set aside to cool.
  2. Wash and dry fresh kale stocks. Pull apart kale leaves into bite size pieces and place in a salad bowl.
  3. Chop green onions and add to the salad.
  4. Wash and chop radishes into julienne strips and add to the salad. Add the lentils and toss all together.
For Dressing
  1. Add all the dressing ingredients together in a mini chopper or blender. Toss in with salad and enjoy!
Risa Groux Nutrition http://risagrouxnutrition.com/

Vinaigrette Dressing

Vinaigrette Dressing
Write a review
Print
Ingredients
  1. 1-2 cups olive oil
  2. 1/4 - 1/2 cup white wine vinegar (can substitute with other vinegars)
  3. 1-2 tablespoons dijon mustard
  4. one large shallot
  5. 2-3 garlic cloves
  6. 1 teaspoon honey
  7. salt and pepper to taste
Instructions
  1. Mix all ingredients in a blender and enjoy!
Risa Groux Nutrition http://risagrouxnutrition.com/

Italian Chop Salad

Italian Chop Salad
Write a review
Print
For Salad
  1. 2 Large Heads of Romaine Lettuce, Chopped Finely
  2. 3 Green Onions, Chopped
  3. 1/4 Cup of Carrots, Diced
  4. 1/2 Cup Cucumbers, Diced
  5. 1 Cup of Button Mushrooms, Diced
  6. 1 Can of Kidney Beans, Drained and Rinsed
  7. 1 Can of Garbanzo Beans, Drained and Rinsed
  8. 2-3 Tablespoons of Dried Italian Herbs
  9. Can add chopped salami or turkey
For Dressing
  1. 1/2 cup extra virgin olive oil
  2. 1/2 cup balsamic or red wine vinegar
  3. 1 clove of crushed garlic
  4. 1 teaspoon of Dijon mustard
  5. Salt and black pepper to taste
Instructions
  1. In a small bowl, whisk together olive oil, vinegar, garlic, mustard, and salt and pepper. Stir in minced fresh italian herbs if desired. Makes about 1 cup of dressing. Toss desired amount of dressing into salad and enjoy!
Risa Groux Nutrition http://risagrouxnutrition.com/

Oriental Salad

Oriental Salad
Write a review
Print
For Salad
  1. 2 large heads of Red Leaf Lettuce, Chopped
  2. 2 Cups of Red Cabbage, Chopped
  3. 2-3 Green Onions, Chopped
  4. 1 Red Pepper, Diced
  5. 1 Yellow or Orange Pepper, Diced
  6. Handful of Chinese Snow Peas, Slivered
  7. 2 Pickling Cucumbers, Sliced
  8. 1-2 Cans of Mandarin Oranges, Drained & Rinsed
  9. Salted Cashew or Sliced Almonds
  10. Black and White Sesame Seeds
  11. Can add chicken or shrimp
For dressing
  1. 3/4 cup fresh lemon juice
  2. 3/4 cup seasoned rice vinegar
  3. 2 1/2 tablespoons agave
  4. dash pepper
  5. 3 to 4 drops light soy sauce
  6. 2 tablespoons sesame oil
  7. 2 tablespoons olive oil
Instructions
  1. In a medium mixing bowl, add lemon juice, rice vinegar, agave, pepper, and soy sauce. Whisk in sesame oil and olive oil to emulsify. Toss desired amount of dressing into salad and enjoy!
Risa Groux Nutrition http://risagrouxnutrition.com/

Gazpacho

Gazpacho
Write a review
Print
Ingredients
  1. 1 Cup red onion, chopped
  2. 1 Cup Bell pepper green chopped
  3. 1 Cup Seedless Cucumber (Chopped)
  4. 1 Cup Tomato peeled chopped
  5. 1 1/2 tsp Garlic chopped or more
  6. 1 1/2 Kosher salt
  7. 1/4 tsp Cayenne pepper
  8. 1/4 Cup Tomato paste
  9. 1 Tbsp Vinegar white wine
  10. 1/4 Cup Olive oil
  11. 1 Tbsp fresh lemon juice
  12. 3 Cups Tomato juice
  13. 1 sprig of thyme
Instructions
  1. Mix all, cover, refrigerate overnight. Next day remove thyme and blend until smooth.
Risa Groux Nutrition http://risagrouxnutrition.com/

Stir Fry Spring Rolls

Stir Fry Spring Rolls
Write a review
Print
Ingredients
  1. Sesame or coconut oil
  2. 1 cup of yellow onion
  3. 1 tablespoon of fresh ginger
  4. 1 head of green cabbage
  5. 1 cup of zucchini
  6. 2 cups of baby bok choy
  7. 1 cup of red pepper
  8. soy sauce
  9. sesame seeds
  10. spring roll wrappers
Instructions
  1. In a large wok or saucepan, mix together all ingredients (except sesame seeds and spring roll wrappers) stirring frequently until mildly firm. Drain excess fluid and place in serving bowl and sprinkle sesame seeds on top. Place individual spring roll wrappers in hot water until soft and make a spring roll.
Notes
  1. Any vegetable can be included or replaced.
  2. Cashews or any animal protein can be added.
Risa Groux Nutrition http://risagrouxnutrition.com/

Benefits Of Being A Vegetarian

People are drawn to vegetarianism by all sorts of motives. Some of us want to live longer, healthier lives or do our part to reduce pollution. Others have made the switch because we want to preserve Earth’s natural resources or because we’ve always loved animals and are ethically opposed to eating them.

Thanks to an abundance of scientific research that demonstrates the health and environmental benefits of a plant-based diet, even the federal government recommends that we consume most of our calories from grain products, vegetables and fruits. And no wonder: An estimated 70 percent of all diseases, including one-third of all cancers, are related to diet. A vegetarian diet reduces the risk for chronic degenerative diseases such as obesity, coronary artery disease, high blood pressure, diabetes and certain types of cancer including colon, breast, prostate, stomach, lung and esophageal cancer.
Continue reading