much mushier and loses some of its flavor but is a good place to start for those new to this delicacy.
Russian Beet and Micro Greens Salad
Don't try to peel the beets before cooking, just wash them. Beet skins are tough when raw, but slip right off once the beet has been cooked.
INGREDIENTS | SERVES 4
3 large beets, trimmed
3 tablespoons mayonnaise
1 garlic clove, crushed
1/8 teaspoon kosher salt
1/8 teaspoon black pepper, ground
¼ cup prunes, finely chopped
¼ cup walnuts, finely chopped
4 cups mixed micro greens
Place beets in a large pot of boiling salt water. Bring water back to a boil, cover pot with lid, and reduce heat to low. Simmer beets until tender, about 45 minutes. Drain beets and remove skins. Finely chop beets and place in large mixing bowl.
Combine mayonnaise, garlic, salt, and pepper in a small bowl. Add dressing to beets and gently mix to coat. Mix prunes and walnuts into salad.
Split micro greens evenly between 4 small salad bowls. Spoon beet salad in the middle of each bowl and serve.
PER SERVING
Calories:..........177
Fat:..........13 g
Protein:..........3 g
Sodium:..........195 mg
Fiber:..........3 g
Carbohydrate:..........14 g
Kale and Sea Vegetables with Orange Sesame Dressing
This salad is a great appetizer for an Asian-themed meal. It is good served with miso soup and nori rolls.
INGREDIENTS | SERVES 4
¼ cup wakame seaweed
½ cup sea lettuce
3 cups kale
½ teaspoon salt
¼ cup orange juice
6 tablespoons sesame seeds (additional for garnish)
1 tablespoon kelp powder
Soak the wakame and sea lettuce in water for 30 minutes. Rinse and discard the soak water.
Remove the stems from the kale. Roll up the kale leaves and chop into small pieces.
Sprinkle salt onto the kale and massage it by hand to create a wilting effect.
Place the orange juice, sesame seeds, and kelp powder into a blender and blend until smooth.
Toss the dressing with the kale and sea vegetables in a large bowl until well covered. Sprinkle about 1 teaspoon sesame seeds on top.
PER SERVING
Calories:..........90
Fat:..........5 g
Protein:..........4 g
Sodium:..........364 mg
Fiber:..........3 g
Carbohydrate:..........9 g
Sea Vegetables
Sea vegetables are among the most nutritious and mineral-rich foods on earth. Ocean water contains all the mineral elements known to man. For example, both kelp and dulse are excellent sources of iodine, which is an essential nutrient missing in most diets. Sea vegetables are dried and should be soaked in water to reconstitute before eating.
Marinated Kale and Avocado Salad
This delicious salad uses wilted and marinated kale, and it has a good balance of flavors to stimulate the taste buds. If you cannot find dulse flakes, also known as dried sea lettuce flakes, use a pinch of dried parsley instead.
INGREDIENTS | SERVES 2
3 cups kale
1 teaspoon salt
2 tablespoons lemon juice
2 tablespoons olive oil
1 tablespoon soy sauce
1½ cups avocado, diced
1 cup cherry tomatoes, chopped
1 tablespoon dulse flakes
Peel the stems off the kale leaves. Roll the leaves and chop into small pieces.
Place the chopped kale into a large bowl and sprinkle with salt. Massage the salt into the kale by hand and let it sit for 10 minutes so the kale will become soft and wilt.
Pour the lemon juice onto the kale and let it marinate for a few minutes. The acidic lemon juice will further wilt the kale.
Pour the olive oil and soy sauce onto the kale and mix well.
Top the kale with avocado, chopped cherry tomatoes, and dulse flakes. Enjoy as a side salad with your entrée of choice.
PER SERVING
Calories:..........356
Fat:..........31 g
Protein:..........6 g
Sodium:..........1,667 mg
Fiber:..........10 g
Carbohydrate:..........21 g
Kale
Kale is a vegetable in the cabbage family. It is very strong and hearty and will grow in all soil types and most climates. It is considered a superfood because of the high quantity of concentrated nutrients, including carotenoids and other antioxidants, iron,
Russian Beet and Micro Greens Salad
Don't try to peel the beets before cooking, just wash them. Beet skins are tough when raw, but slip right off once the beet has been cooked.
INGREDIENTS | SERVES 4
3 large beets, trimmed
3 tablespoons mayonnaise
1 garlic clove, crushed
1/8 teaspoon kosher salt
1/8 teaspoon black pepper, ground
¼ cup prunes, finely chopped
¼ cup walnuts, finely chopped
4 cups mixed micro greens
Place beets in a large pot of boiling salt water. Bring water back to a boil, cover pot with lid, and reduce heat to low. Simmer beets until tender, about 45 minutes. Drain beets and remove skins. Finely chop beets and place in large mixing bowl.
Combine mayonnaise, garlic, salt, and pepper in a small bowl. Add dressing to beets and gently mix to coat. Mix prunes and walnuts into salad.
Split micro greens evenly between 4 small salad bowls. Spoon beet salad in the middle of each bowl and serve.
PER SERVING
Calories:..........177
Fat:..........13 g
Protein:..........3 g
Sodium:..........195 mg
Fiber:..........3 g
Carbohydrate:..........14 g
Kale and Sea Vegetables with Orange Sesame Dressing
This salad is a great appetizer for an Asian-themed meal. It is good served with miso soup and nori rolls.
INGREDIENTS | SERVES 4
¼ cup wakame seaweed
½ cup sea lettuce
3 cups kale
½ teaspoon salt
¼ cup orange juice
6 tablespoons sesame seeds (additional for garnish)
1 tablespoon kelp powder
Soak the wakame and sea lettuce in water for 30 minutes. Rinse and discard the soak water.
Remove the stems from the kale. Roll up the kale leaves and chop into small pieces.
Sprinkle salt onto the kale and massage it by hand to create a wilting effect.
Place the orange juice, sesame seeds, and kelp powder into a blender and blend until smooth.
Toss the dressing with the kale and sea vegetables in a large bowl until well covered. Sprinkle about 1 teaspoon sesame seeds on top.
PER SERVING
Calories:..........90
Fat:..........5 g
Protein:..........4 g
Sodium:..........364 mg
Fiber:..........3 g
Carbohydrate:..........9 g
Sea Vegetables
Sea vegetables are among the most nutritious and mineral-rich foods on earth. Ocean water contains all the mineral elements known to man. For example, both kelp and dulse are excellent sources of iodine, which is an essential nutrient missing in most diets. Sea vegetables are dried and should be soaked in water to reconstitute before eating.
Marinated Kale and Avocado Salad
This delicious salad uses wilted and marinated kale, and it has a good balance of flavors to stimulate the taste buds. If you cannot find dulse flakes, also known as dried sea lettuce flakes, use a pinch of dried parsley instead.
INGREDIENTS | SERVES 2
3 cups kale
1 teaspoon salt
2 tablespoons lemon juice
2 tablespoons olive oil
1 tablespoon soy sauce
1½ cups avocado, diced
1 cup cherry tomatoes, chopped
1 tablespoon dulse flakes
Peel the stems off the kale leaves. Roll the leaves and chop into small pieces.
Place the chopped kale into a large bowl and sprinkle with salt. Massage the salt into the kale by hand and let it sit for 10 minutes so the kale will become soft and wilt.
Pour the lemon juice onto the kale and let it marinate for a few minutes. The acidic lemon juice will further wilt the kale.
Pour the olive oil and soy sauce onto the kale and mix well.
Top the kale with avocado, chopped cherry tomatoes, and dulse flakes. Enjoy as a side salad with your entrée of choice.
PER SERVING
Calories:..........356
Fat:..........31 g
Protein:..........6 g
Sodium:..........1,667 mg
Fiber:..........10 g
Carbohydrate:..........21 g
Kale
Kale is a vegetable in the cabbage family. It is very strong and hearty and will grow in all soil types and most climates. It is considered a superfood because of the high quantity of concentrated nutrients, including carotenoids and other antioxidants, iron,
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