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salad recipes

  • Readers and patients keep asking for more ideas to dress up their favorite salads, dishes, and to use as marinades… you asked, here are three of our test-kitchen favorites:

    Papaya Salad Variations:
    • Avocado-Papaya
    • Papaya-Mango
    • Papaya-Jicama***
    • Peaches-Papaya
    • Papaya-Avocado

    For this dish, you want ripe papayas, tender but not mushy. The skin should be bright yellow with a few mottled spots, and the fruit should be sweet-smelling and aromatic. The papaya has small black seeds that look a little like capers or caviar. These seeds have a little heat in them, and they can be used for a garnish or to add a little zip to salad dressings.

    If you have mangoes that are ripe, they are wonderful here as well. If you would like to try something other than hazelnuts, pecans, almonds, macadamias, pine nuts or pistachios would all be really nice, but when our test kitchen used walnuts we didn't like the flavor—don't know why.

    Papaya Seed Dressing

    • 2 Tbs. papaya seeds*
    • 3 Tbs. freshly squeezed lime juice
    • 3 Tbs. rice vinegar
    • 1 Tbs. plus 2 teaspoons honey
    • 2/3 cup olive oil
    • 2 small cloves garlic
    • 1/2 tsp. toasted ground cumin seeds
    • 1/2 tsp. salt
    • Freshly ground black pepper
    • Think sliced lime wedges for garnish



    • 4 cups baby mâche, or endive, lamb's lettuce, butter lettuce Bibb lettuce or your choice of greens
    • 2 or 3 avocados, peeled, pitted, and sliced in small cubes or thin slices
    • 1 1/2 Tbs. toasted hazelnuts, coarsely chopped Freshly ground black pepper

    Split the papayas in half lengthwise. Scoop out the seeds, and set aside 2 tablespoons of seeds for the dressing, picking-out any membranes attached to the seeds. Peel the papayas and cut crosswise into 1/4 inch-thick slices.

    To make the dressing, combine all the dressing ingredients in a blender and blend until smooth. To serve, toss the greens with half the dressing. Add remainder on top of served plates. Sprinkle the nuts and some freshly ground black pepper.

    Cactus/Prickly Pear** – Lemon Vinaigrette

    This recipe is great poured over avocado and papaya with a bed of your favorite greens. It's also a great marinade for other fruit and/or chicken. Makes about 1 cup


    • 3 cactus pears
    • 1/4 cup fresh lemon juice
    • 1 Tbs. red wine vinegar
    • 1/4 tsp. each: sea salt, freshly ground black pepper, and granulated sugar or Stevia to taste
    • 2 Tbs. extra virgin olive oil

    This recipe is great poured over avocado and papaya with a bed of your favorite greens. It's also a great marinade for other fruit and/or chicken. Makes about 1 cup

    1. Place a fine mesh strainer in a slightly larger mixing bowl and set it aside.
    2. Peel and cut the cactus pears into quarters; add them to a blender and pulse until you have a smooth purée.
    3. Pour cactus pear purée into the strainer and, use the back of a large mixing spoon to help you drain all of the liquid into the bowl. (All of the tiny seeds will be held back in the strainer.) Get as much of the juice as possible—you need approximately 2/3 cup.
    4. Add lemon juice, vinegar and seasonings to the juice and mix. Then gradually whisk in the oil.

    Please note that the vinaigrette prep time takes about 15 minutes.

    * Papaya Seeds contain nutrients that have been reported to help heal cirrhosis of the liver and improve kidney health, preventing renal failure. Its anti-inflammatory properties help treat arthritis and joint disease. In addition, they contain an alkaloid called carpaine that kills intestinal worms and amoeba parasites.

    ** Cactus/Prickly Pear is the common name of the fruit that grows on top of the leaves of Nopales cacti—botanical name is Opuntia. Throughout North and South American there are about 200 specifies of Nopales but not all varieties are edible. The most common for eating and cooking is O. ficus-indica also known as the Indian Fig Opuntia. Before eating a prickly pear, it is very important to remove the skin and peel it off so all of the spines are removed. If they aren't, the glochids can lodge themselves in your lips, gums, and throat, which can be very painful. After that, however, the fruit can be used for a variety of things, either eaten raw or dry and made into various jellies and jams, candies or alcoholic beverages like vodka. Reported health benefits include, but are not limited to:

    • Boost immune functions—a single serving of prickly pears contains more than 1/3 entire daily requirement of vitamin C;
    • Strengthen bones and teeth—because of its high level of calcium;
    • Aids digestion—because of significant level of dietary fiber, helping to eliminate constipation, bloating, and serious GI disorders such as colon cancer and gastric ulcers;
    • Protects heart health—high levels of fiber help lower "bad" cholesterol, significant levels of potassium to help lower blood pressure by relaxing blood vessels and reducing cardio stress. Additionally, they contain betalains which have been connected directly to strengthening blood vessel endothelial walls;
    • Cancer prevention—because of the high levels of flavonoids,
    • polyphenols, and betalains, all of which act as antioxidant
    • compounds and neutralize free radicals before they cause
    • healthy cells to mutate into cancerous cells;
    • Antioxidant protection—antioxidants do more than prevent cancer, they also protect the skin, lower chances of premature aging, improve vision, prevent macular degeneration, and increase strength and functionality of your brain. Free radicals are partially responsible for the oxidation of neural cells that often lead to dementia and Alzheimer's disease. Polyphenolic compounds such as those in prickly pears have been linked to increase cognitive activity;
    • Reduces inflammation—topically, prickly pears were mashed and applied to parts of the body that were inflamed. When consumed, it's been reported that some of the antioxidants and minerals have lowered overall inflammation, particularly in conditions like arthritis, fibromyalgia, gout, or muscle strain. It is also a great remedy when applied topically to eliminate the swelling of bug bites, a method that has historically been used for hundreds of years.

    *** Jicama's health benefits are mainly derived from the unique mixture of vitamins, minerals, phytonutrients, and other organic compounds, including dietary fiber, vitamin C, vitamin E, folate, vitamin B6, pantothenic acid, potassium, magnesium, manganese, copper, iron, and a small amount of protein. The following are specific health benefits reported:

    • Digestive aid—an alkalizing food
    • Boosts immune responses—helps prevent and/or shorten duration of colds and flu
    • Aids in managing blood pressure
    • Helps prevent cancer and heart diseases
    • Improves brain and cognitive function and abilities
    • High antioxidant and anti-inflammatory properties
    • Helps maintain circulatory health.

    NOTE: ONLY the ROOT of the jicama plant is edible, the rest of the plant matter is toxic.

  • The next several months I will offer you recipes for: Smart Breakfasts, Lunches and Dinners; Smart Snacks, Sweets and Starters; Smart Sides, Soups and Salad Dressings.

    Smart Breakfasts

    Always eat within an hour of awakening to kick up your metabolism. For breaking the fast, consider a scrumptious smoothie and try to vary your daily intake of the appropriate Smart Fat (based on your metabolic, stress, hunger and sex needs). Also, don’t forget to switch up your greens and fruit choices.

    Basic Smart Smoothie Recipe

    Makes 1 serving
    • 8 ounces of water or cran-water
    • Small handful of romaine, kale or spinach, a scoop green powder, or E3Live Blue Green Algae
    • 1 fruit serving
    • 1 scoop non-denatured/hormone-free vanilla whey, GMO-free pea and rice protein powder or fermented plant protein
    • 1 tablespoon coconut or fish oil or 1 teaspoon Barlean’s Heart Remedy Omega-7 Swirl
    • 1 tablespoon ground flax, chia or hemp seeds
    • 1 tablespoon non-GMO soy or sunflower lecithin
    • Ice cubes (optional)

    SMART TIP: Add a dash of cayenne, turmeric, Ceylon cinnamon or 1 tablespoon of apple cider vinegar to burn more fat and/or slow down carb absorption, thereby lowering insulin.

    Fat Kickin’ Combos to change up the basic smoothie:

    • Black Forest Smoothie—use 10 frozen cherries with chocolate whey protein to replace vanilla.
    • Dandy Smoothie Surprise—use one cup dandelion tea for the water and add a dash of blood–sugar regulating Ceylon cinnamon and Smart Fat of choice.
    • Chocolate Almond Smoothie—use chocolate whey protein to replace vanilla and one tablespoon almond butter (in place of Smart Fat option). Omit greens if desired.
    • Pumpkin Pie Smoothie—use ½ cup pureed pumpkin instead of fruit, add one tablespoon pumpkin seed butter (in place of Smart Fat option), add ½ teaspoon Ceylon cinnamon. Omit greens if desired.
    • Butternut Squash Smoothie—use ½ cup cooked, mashed butternut squash instead of fruit, add ½ teaspoon Ceylon cinnamon.
    • Pina Colada Smoothie—use ½ cup pineapple with coconut oil.
    • Cinna-Squash Smoothie—use one cup roasted spaghetti squash to replace fruit, add one teaspoon Ceylon cinnamon.

    Raspberry Mini Chia Cakes

    Makes 1 serving

    • Coconut or macadamia nut oil
    • 1 scoop vanilla whey protein
    • 1 large pastured egg
    • 1 tablespoon chia seeds
    • 1 cup raspberries
    • 2 tablespoons water or cran-water

    Lightly coat a medium-size pan with oil. In a medium-size bowl, whisk together all the ingredients except the raspberries.

    Gently fold ½ cup of the berries into the batter. Heat the pan over medium heat. Using a tablespoon, ladle the chia mixture into the pan. Cook until tiny bubbles form on the surface and the chia cakes are solid enough to turn. Carefully flip the chia cakes, cooking only until done. Transfer to a plate and keep warm. Repeat the process with the remaining batter, coating the pan with a little coconut oil as needed. Garnish with the remaining ½ cup of the berries.

    Egg and Turkey Bacon Scramble

    Makes 1 serving

    • Ghee
    • 1 large pastured egg, beaten
    • 1 tablespoon green onion, chopped
    • 2 slices cooked Applegate turkey bacon, chopped
    • 2 tablespoons salsa

    Coat a small skillet with ghee and place over medium heat. Add beaten egg and green onion to pan and scramble. Mix in chopped turkey bacon, top with salsa and serve.

    Green Goddess Frittata

    Makes 4 servings

    • 4 pastured eggs, beaten
    • 1/2 cup full-fat cottage cheese
    • 2 cups fresh spinach
    • 2 green onions, minced
    • 1 teaspoon cumin
    • 2 garlic cloves, minced
    • 1 teaspoon ghee

    Preheat oven to 350 degrees F. Combine eggs, cottage cheese, spinach, onions, and cumin. Melt butter in an oven-safe skillet, add egg mixture and cook over medium heat for three minutes. Transfer skillet to oven and bake for 10 minutes.

    Chia Breakfast Pudding

    Makes 4 servings

    • 1/2 cup chia seeds
    • 1 1/2 cups sesame milk
    • Pinch of sea salt
    • 1/2 teaspoon Lakanto Monk Fruit Sweetener
    • 1/4 cup fresh berries, if desired

    Stir all ingredients together and let sit 5.10 minutes to thicken. Stir and enjoy!

    Crockpot Peachy Walnut Oatmeal

    Makes 4 servings

    • 1 cup steel cut oats
    • 1/2 teaspoon ground Ceylon cinnamon
    • 4 cups boiling water
    • 1/4 teaspoon ground ginger
    • 1/8 teaspoon cardamom
    • 1/4 cup walnuts, chopped
    • 1 cup frozen or whole peach, chopped
    • 2 tablespoons roasted walnut oil

    Place all ingredients except for peaches and oil in crockpot. Cook overnight, about eight hours on low. Stir in the peaches and roasted walnut oil 10 minutes before serving.

    Pineapple Cottage Cheese

    Makes 1 serving

    • 1/2 cup full-fat cottage cheese
    • 1 tablespoon high lignan flax oil
    • 1/2 cup pineapple
    • 1 tablespoon toasted flax seeds

    Combine all ingredients and enjoy.

    Smart Lunches

    Stuffed Tomato with Tuna Salad

    Makes 1 serving

    Stuffed Tomato with Tuna Salad Recipe

    • 1 x 6-ounce can tuna in water, rinsed and drained
    • 1 tablespoon Macadamia Mayo (see recipe below)
    • 1/4 cup celery, finely chopped
    • 2 tablespoons onion, finely minced
    • 1/2 teaspoon curry
    • 1 medium tomato

    Mix tuna, mayo, celery, onion and curry together. Cut off top of tomato about one-fourth of the way down and save top. Scoop out pulp, drain, and stuff with tuna salad. Replace the top of the tomato.


    • Replace the tuna with salmon, sardines or shrimp.
    • Replace the tomato with a red pepper with the top removed and seeded.
    • Add 1/4 avocado to tuna mixture or a handful of toasted pumpkin seeds or chopped walnuts for crunch appeal.

    salmon fillets

    Chicken Artichoke Jumble

    Makes 4 servings

    • 1/4 cup organic extra virgin olive oil
    • 3 tablespoons fresh basil, chopped
    • 2 tablespoons apple cider vinegar
    • 1 pound grilled or baked chicken, chopped or shredded
    • 1 pound roma tomatoes, chopped
    • 1 14-ounce can artichoke hearts, drained
    • 1 small red onion, chopped
    • 8 black olives, chopped
    • Sea salt and pepper, to taste
    • 2 tablespoons toasted flax seeds for garnish

    Whisk oil, basil and vinegar together in a medium bowl. Add chicken, tomatoes, artichoke hearts, red onion and olives, and toss to blend. Season to taste with salt and pepper. Sprinkle toasted flax seeds for garnish.

    Hawaiian Salad

    Makes 6 servings

    • 1 1/4 pounds cooked turkey or chicken, cubed or stripped
    • 1 cup scallions, chopped
    • 3/4 cup celery, chopped
    • 1/3 cup roasted walnut oil
    • 1 cup fresh pineapple, crushed
    • Sea salt and pepper, to taste
    • 4 tablespoons organic extra virgin olive oil
    • 2 tablespoons apple cider vinegar
    • 6 cups spinach
    • 12 macadamia nuts, chopped

    Mix turkey or chicken, scallions, celery, oil and pineapple in a large bowl. Season with sea salt and pepper to taste. In a separate bowl, make vinaigrette by whisking oil and vinegar together. Toss spinach and vinaigrette in a large bowl; arrange a single serving on each plate. Top each serving with turkey or chicken mixture and a sprinkling of chopped macadamia nuts.

    Poached Salmon

    Makes 4 servings

    Poaching liquid:

    • 8 cups water or fish stock
    • 1 carrot, chopped
    • 2 shallots, chopped
    • 1 stalk celery, chopped
    • 2 lemons, sliced
    • 4 sprigs fresh dill
    • 4 sprigs fresh parsley


    • 1 pound wild-caught salmon fillet
    • 1/2 cup Macadamia Mayo (see recipe)
    • 4 sprigs fresh dill
    • 4 sprigs fresh parsley
    • 1 lemon, sliced

    Place all the poaching ingredients in a large deep skillet with a lid. Bring the liquid to a gentle boil; reduce to a simmer.

    Add the salmon to the poaching liquid; cover. Maintaining a simmer, poach for 8 to 10 minutes, or until the salmon is opaque and flakes easily with a fork. Place the salmon on a serving plate and refrigerate for about an hour. Before serving, carefully slice the salmon into four fillets and top each with two tablespoons of Macadamia Mayo. Garnish with sprigs of resh dill and parsley and lemon slices.

    Macadamia Mayo

    Makes 20 1-tablespoon servings

    • 3 egg yolks
    • 1/4 teaspoon sea salt
    • 1/4 teaspoon dried mustard
    • 3 tablespoons fresh squeezed lemon juice
    • 1 cup macadamia nut oil

    Combine the egg yolks, salt, mustard, and lemon juice, whisking constantly. Add in the macadamia nut oil slowly until the consistency is smooth. Store covered in the refrigerator.