This salad is a favorite with my kids and I have often been asked to bring again to potlucks. Feel free to change up some of the ingredients to match your tastes or what you have on hand.
One cup of strawberries has 113% of your DRI of vitamin C and 28% RDI of manganese. Spinach is rich in water and fat-soluble vitamins and minerals in addition to many other phytonutrients. It is also an important source of folate. One cup of spinach has 987% RDI of vitamin K, 105% RDI of vitamin A and the list continues. It is a great choice for many salads and pairs well with fruits.
1 large container of spinach (or other greens as you like)
½ of a red onion, chopped
1 pint of strawberries, cut up (or other berries)
¼ – ½ cup of pecans, chopped (or other nut)
¼ cup apple cider vinegar
¼ cup sweetener (sugar, coconut sugar, honey, etc)
½ cup extra virgin olive oil
½ tea sea salt
½ tea dry mustard
1 Tbl water
Prepare the salad by combining the first four ingredients in a large bowl. You can change up the greens and the fruit if you like.
Prepare the dressing by mixing the rest of the ingredients together in a jar. Shake to mix then drizzle onto the salad just before serving.
Do you have trouble getting your family to eat fish? I have tried several recipes in my attempts to make fish more palatable to my kids. So far, this one is our favorite. The Tamari helps cover the “fishy” taste and makes the fish yummy.
This recipe comes from Sally Fallon Morell’s book, “The Nourishing Traditions Cookbook for Children”. It is a great book with lots of pictures and simple steps to make it easier for kids to follow and use.
- 1 clove garlic
- 1 pound wild fish filets (my kids like tilapia best)
- 2 tablespoons tamari or naturally fermented soy sauce
- 2 tablespoons raw honey
- Preheat the oven to 250 degrees.
- Rub the butter on the inside of a glass baking dish. (Size will depend on the number and size of filets you are cooking.)
- Place the fish, skin-side down, in the baking dish.
- Grate the garlic into a small bowl. Add the tamari and honey to the bowl. Mix together with a fork.
- Spread the sauce on top of the fish using a pastry brush.
- Bake in the oven for about 45 minutes or until it flakes easily with a fork.
- Once the fish is done, if you want to thicken the sauce left in the baking dish, pour it into a small frying pan and boil it for a few minutes.
Have you ever wondered what to do with Swiss Chard? I found a delicious recipe in a book called “Bringing a Garden to Life” by Carol Williams. Carol Williams does a lovely job of describing how to garden in a story telling format. This recipe is just a sentence tucked into her chapter on vegetables.
This recipe is my family’s favorite and is what got me started eating chard. The honey and tamari give the chard a fabulous flavor. I now plant it in my garden every year and eagerly look forward to my harvest.
Swiss chard is very high in vitamins A and K, and has plenty of vitamins C & E, magnesium, manganese, iron, and potassium in it. If you want to know more about chard, here is a link to some great information. World’s Healthiest Food
- 1 bunch of swiss chard, any color
- 1 tablespoon butter or ghee
- 1 tablespoon tamari or soy sauce
- 1 tablespoon raw honey
- Wash the chard. Remove the large vein by cutting it out or tearing off the leaves. Tear the leaves into smaller pieces but not too much as they shrink quite a bit once cooked and chop the veins.
- Heat the butter, tamari, and honey in large sauce pan over medium heat.
- Add the veins. Cover and cook for a few minutes.
- Add the leaves. Cover and cook for a few more minutes. I add the leaves in handfuls and rub them in the butter/tamari/honey mixture each time.
- Once the leaves are wilted, they are ready. Remove from heat and uncover the pan.
The humble beet has gone out of style in many kitchens but it is an antioxidant-rich root vegetable that provides incredible support for the liver and gallbladder. The deep pigments that give beets their rich color, called betalains, are special phytonutrients that provide anti-inflammatory and detoxification benefits.
This recipe uses both the root and the greens. While many of you know that you can eat the root (the beet) the greens are also great for you. If you have other recipes calling for just the roots, don’t throw away the greens. They are great in salads, smoothies, soups, or sauteed with olive oil, balsamic vinegar, and sea salt.
Loaded with a variety of additional nutrients such as folate, potassium, cacium, iron, magnesium, fiber, and vitamins A,C and K, beets are a great way to increase the nutrient-density of your diet.