I love this garlicky kale salad—it is a staple at my table, especially during warm weather months! Kale contains glucosinolates, natural compounds that support the body’s detoxification process, helping the liver to filter out harmful toxins. Kale also contains indole, a compound that may help prevent non-alcoholic fatty liver disease (NAFLD) by reducing inflammation in the liver.

For the Kale Salad:

2 large bunches of Lacinato kale, remove kale leaves from stem, leaving as intact as possible. Discard stems.

2 to 3 handfuls of toasted pine nuts

Optional: 2 to 3 tablespoons of organic currants

For the kale: Place kale in a large bowl; add filtered water and rinse well. Spin dry.  Stack several kale leaves on top of each other, roll tightly into a cigar shape. Use a well-sharpened chef’s knife and slice the rolled leaves finely from one end of the “cigar” to the other. This results in thin strips—or “ribbons”—of kale. When you are finished stacking and slicing kale into ribbons, place in a large salad bowl.

For the pine nuts:. Preheat oven to 350°F. Line a baking sheet with parchment paper. Place a few handfuls of pine nuts on the baking sheet. Roast for apx. 8 minutes or until the pine nuts are golden-brown—but not burnt!  Sprinkle pine nuts over kale.

Place kale, toasted pine nuts and currents (if desired) in a large salad bowl, and toss with creamy lemon-tahini vinaigrette (recipe below).

Creamy Lemon-Tahini Dressing:

1-1/2 to 2 tablespoons minced garlic

2 tablespoons organic tahini (sesame paste)

1/2 teaspoon Celtic sea salt, or to taste

Freshly ground black pepper, to taste

5 tablespoons of fresh-squeezed organic lemon juice (apx. 1-1/2 organic lemons)

6 tablespoons of high-quality extra-virgin olive oil

Place all ingredients in a glass Pyrex measuring cup and whisk together well.

Light. Fresh. Textured. Savory. Delicious. A medley of fresh, seasonal flavors. Exactly what makes eating this spring salad so pleasurable!

Spring Salad

Serves 2-4

For the salad:
Organic spring salad mix, rinse well in filtered water and, use a salad spinner to spin dry
*You can find organic spring salad mix at your local supermarket and at some farmers’ markets or farm markets

4-5 organic red radishes, cut into thinly sliced rounds

Half of an organic fennel bulb (the bulb is white), thinly sliced

2-3 organic artichoke hearts (jarred), thinly sliced

2-3 roasted organic beets, cut into thinly sliced rounds
*Click here to learn how to roast beets

1 bunch fresh mint, leaves only, finely chopped

Place the organic spring mix, sliced radishes, fennel and artichoke hearts into a large salad bowl.  Pour shallot vinaigrette (recipe below) over salad and toss together.

For the vinaigrette:
1 shallot, minced (you can chop by hand or use a mini food processor)
1 small garlic clove, minced
3 tablespoons raw apple cider vinegar
4 tablespoons extra-virgin olive oil

Place minced shallot, garlic, raw apple cider vinegar and extra-virgin olive oil in an 8 oz. glass Pyrex measuring cup.  Use a whisk to blend all ingredients together well.

Before serving:
Arrange beets artfully on salad. Sprinkle 2-3 tablespoons of chopped mint over salad and on plate if apportioning individually.

Enjoy!

2 heads organic romaine hearts, roughly chopped, washed then spun dry
Half head of organic radicchio, ends discarded, roughly chopped, washed
1/2 to 1 cup cooked organic sweet peas (from a package of frozen organic sweet peas)
3-4 tablespoons toasted pumpkin seeds (See recipe below)
1 avocado, peeled and sliced

To poach chicken breasts:
In a 3-quart saucepan, bring 16 oz of filtered water to a boil. Add chicken breasts. When water comes to a boil again, use tongs to flip chicken breasts to other side and turn heat to low. Cover saucepan. Cook over low heat approximately 8 to 10 minutes, depending on thickness of the breasts, or until there is no visible pink when you slice through the chicken breast. Pay attention to the time: chicken breast tends to cook through quickly.

Using tongs, transfer chicken breasts to cutting board. Slice cooked chicken breasts—there should be no visible pink in the meat—and set aside.

To toast pumpkin seeds:
Preheat oven to 350°F. Line a heavyweight baking sheet with parchment paper. Spread pumpkin seeds evenly on baking sheet. Place baking sheet on center rack. Toast seeds approximately 10 minutes, or until golden brown. Transfer to a ramekin or small bowl and let cool.

For the vinaigrette:
1 large shallot, minced (I use a mini food processor)
2 to 4 garlic cloves (depending on how garlicky you like your vinaigrette), minced
1 teaspoon no-sugar Dijon mustard
6 tablespoons raw apple cider vinegar
7 tablespoons extra-virgin olive oil

Place minced shallot, minced garlic, Dijon mustard, raw apple cider vinegar and olive oil in a Pyrex glass measuring cup. Whisk ingredients together well.
 
To compose the “Chicken Salad”:

Place romaine, radicchio, sweet peas and pumpkin seeds in a large salad bowl. Layer slices of poached chicken breast and avocado on top. Drizzle vinaigrette over greens and toss.

You can also serve the poached chicken on the side—separate from the salad—and top with homemade aioli, a Provencal-style “mayonnaise”.

Enjoy!

Organic leafy greens are a top, high water food.  So, too, are radishes. In addition to supporting healthy liver function (your liver is a main detoxification organ) and promoting healthy digestion (e.g., bowel movements), radishes contain anti-fungal properties. If you struggle with yeast overgrowth, like candida, radishes are a good food to include on a regular basis. They’re low in calories (an “unlimited” food!), high in water and a good source of fiber. Personally, I don’t love radishes, myself(!), but I do include them in salads on a regular basis for all of these reasons.

Scallions add a fresh green bite.
 

Chicory & Romaine Salad with Mustard-Scallion Vinaigrette

Serves 4 to 6

 
For the salad:

1 bag organic chicory greens, well rinsed and spun dry
*Chicory is a more bitter-tasting leafy green
1 organic romaine heart, thinly sliced to resemble ribbons, well rinsed and spun dry
1 cup thinly sliced scallions
4 to 6 organic red radishes, thinly sliced

For the Vinaigrette:

2 tablespoons finely minced shallots
*I buzz in food processor
1 teaspoon sugar-free Dijon mustard
6 tablespoons raw apple cider vinegar
7 tablespoons extra-virgin olive oil.

Whisk together vinaigrette ingredients. Drizzle vinaigrette over greens and toss until well mixed. Season greens with Celtic sea salt, to taste.

Serves 4 to 6

 
1 large bag organic wild arugula (baby or regular) and / or other mixed organic greens (e.g., mesclun)
3 to 4 red radishes, well washed, ends trimmed, sliced thinly
3 organic scallions, well washed, green part only, thinly sliced
1/2 cup toasted pumpkin seeds

For the vinaigrette:  Whisk together 6 tablespoons of raw apple cider vinegar with 7 tablespoons extra-virgin olive oil.

For the pumpkin seeds.  Preheat oven to 350ºF.  Line a heavyweight baking sheet with parchment paper.  Spread pumpkin seeds out on sheet; evenly distribute. Roast apx. 10 minutes, or until golden brown. Transfer roasted pumpkin seeds to a bowl or plate to cool.

Prepare greens: Agitate greens in large bowl of filtered water with 1 tablespoon of apple cider vinegar.
Spin greens in a salad spinner until dry.

Place greens in a large serving bowl. Add radishes, thinly sliced scallions and toasted pumpkin seeds. Drizzle vinaigrette over greens and gently toss, mixing well.  Season with Celtic sea salt, to taste.

Shrimp is also a thyroid-friendly source of protein: 4 ounces contains an impressive 26 grams of protein. It is an excellent source of the mineral selenium, which helps activate thyroid hormones so that they can be used by the body. Selenium also has antioxidant properties that can potentially protect the thyroid gland from free radicals (unstable cells that can damage cells, causing illness or accelerated aging).

Shrimp is also a good food source of iodine, a mineral that is needed to make thyroid hormones. Although iodine deficiency can cause or worsen hypothyroidism (low thyroid) or goiter (enlarged thyroid), it is best to increase your consumption of iodine-rich foods, like shrimp, seaweed, fish and eggs rather than taking an iodine supplement. Iodine is a fickle mineral. While too little iodine increases risk of hypothyroidism, ingesting too much iodine (e.g., kelp tablets) can also hurt the thyroid gland.

Truth be told, I’ve never been a big shrimp lover. But, in this fresh and sumptuous zoodle salad, “X” (shrimp) hit the T-spot (my thyroid!) in a memorably delicious way!

This is the ultimate all-you-can-eat thyroid-friendly, hormone-balancing salad.

Regularly consuming salads or smoothies that include RAW cruciferous vegetables, like cabbage, baby kale or broccoli, can be detrimental to the thyroid, especially if you have Hashimoto’s or hypothyroidism (low thyroid). While cruciferous vegetables have many health benefits, they contain goitrogens, naturally occurring substances that inhibit your body’s ability to use iodine, and, as a result, disrupt thyroid function by inhibiting the release of thyroid hormone (by the thyroid gland) OR by inhibiting the conversion of T4 (storage form of thyroid hormone) into T3, active thyroid hormone that the body can actually use. This translates into a slower metabolism.

The good news… There are no goitrogenic vegetables in this lemon-garlic shrimp zoodle salad! Radicchio is a type of chicory (not a cruciferous cabbage). If you are sensitive to nightshades, you may want to remove or swap out the red pepper.

The combination of low-calorie, high-water and all-organic salad ingredients—spring mix + radicchio + spiralized zucchini + red pepper + scallions + shrimp—makes this a particularly satisfying “all you can eat” salad, especially if you’re a volume eater. (Personally, I am allergic to small portions and “small plates”!)
 

Lemon Shrimp Zoodle Salad with Sesame-Ginger Vinaigrette

Serves 2 to 4

 
Prepare the Wild-Caught Shrimp:

1 pounds wild-caught shrimp, peeled, deveined and well-rinsed
Zest of 1 organic lemon (apx. 1 tablespoon)
4 medium cloves garlic, minced
Scant teaspoon of Celtic sea salt
Scant teaspoon of freshly ground black pepper
3 tablespoons fresh-squeezed lemon juice

Combine all ingredients in a medium glass bowl until the shrimp is well-coated. Cover and let marinate in refrigerator for 1 hour or more.  *While the shrimp is marinating, prepare the salad and vinaigrette (see recipes below).

To Cook the Shrimp:

Warm 1-1/2 tablespoons coconut oil in a Dutch oven over medium-high heat.  When the coconut oil is hot—but not smoking—add shrimp and cook 2-3 minutes until pink and firm to the touch. Take care not to overcook. Using a slotted spoon, transfer shrimp to a non-reactive bowl and cover to keep warm.

For the Zoodle Salad:

5 to 6 cups organic spring mix, well rinsed, and spun dry
4 medium organic zucchini, spiralized
1 medium organic red pepper, cored, de-seeded, quartered, and sliced very thinly
1 small head organic radicchio, quartered, cored and sliced thinly; use apx. 2 cups of thinly sliced radicchio
1 cup thinly sliced scallion rounds (green part only)

For the Sesame-Ginger Vinaigrette:

4 tablespoons raw apple cider vinegar
4 tablespoons coconut aminos
4 tablespoons toasted sesame oil
1 tablespoon minced gingerroot

Place the organic spring mix, spiralized zucchini noodles, red pepper slices, 2 cups sliced radicchio and scallions in a large salad bowl. Drizzle the sesame-ginger vinaigrette over the zoodle salad; toss and combine well.

Arrange cooked shrimp on top.

Enjoy!!!

Why is this salad so satisfying? Because the flavors are balanced, in harmony and the textures are diverse, from tender leafy greens, to tiny bursts of pomegranate seed sweetness.

This nutrient-dense salad comes together in a delicious way: a nice source of creamy, healthy omega-3 fat (avocado); minerals (leafy greens); crunchy zinc-rich pumpkin seeds (zinc is a mineral important for boosting immunity and for healthy testosterone); cancer-fighting antioxidants in sweet pomegranate seeds; tossed together with healthy monounsaturated fat (extra virgin olive oil) and an enzyme-rich fermented food (raw apple cider), which promotes digestion.

Enjoy this salad with Baby Pasture-Raised Lamb Burgers + Coconut Milk Tzatziki.

Cleanse Salad

1 box (apx. 5 oz) organic spring mix greens
2-3 tablespoons finely sliced scallions
2 tablespoons fresh mint, finely chopped
3 tablespoons roasted pumpkin seeds
2 tablespoons fresh pomegranate seeds
Several slices of Haas avocado

Raw Apple Cider Vinaigrette

3 tablespoons raw apple cider vinegar
4 tablespoons extra-virgin olive oil

Whisk together raw apple cider vinegar with extra-virgin olive oil.

Drizzle over vinaigrette over Cleanse Salad and toss, combining well.

When you use fresh, seasonal ingredients, including organic salad greens, for a salad, it stands on its own as a meal that satisfies.

Bagged salad greens from the supermarket can taste “dead”. On the other hand, organic, locally grown greens from a farmers’ market or farm market are alive with flavor and texture. They are also a rich source of nutrients that your body craves.

This Autumn Harvest salad includes Delicata squash, a type of winter squash. You can eat the skin—no peeling required!  A lower carb, starchy vegetable, it is a good source of fiber and immune-boosting vitamins A and C, as well as antioxidants, like beta carotene, lutein and zeaxanthin. Roasted delicata squash has a caramelized natural sweetness.

Toasted pumpkin seeds are an excellent source of immune-boosting zinc and other minerals, including manganese, phosphorus, magnesium and iron. Regular consumption of pumpkin seeds is associated with reduced risk of certain cancers, including prostate and breast cancers.^{1, 2}  A large study of post-menopausal women in Germany also found that eating pumpkin seeds was associated with reduced risk of postmenopausal breast cancer.³

D’Anjou pears are relatively low sugar, a nice source of fiber and helpful for digestion. In addition to the roasted squash, it gives a hint of natural sweetness.

Scallions are in the allium family. In addition to being a rich source of vitamins and minerals and a beneficial digestive aid, they are rich in cancer-fighting antioxidants and sulfur compounds.

This is a satisfying meal in and of itself.
 

Autumn Harvest Salad

 
1 bag of organic, ideally local, mixed greens, wash and spin dry
1 bag of organic, ideally local, arugula, wash and spin dry
1-1/2 cups roasted Delicata squash, sliced
*See recipe for Roasted Delicata Squash
1/2 D’Anjou pear, cored and thinly sliced
1 bunch organic scallions, green and pale green parts, thinly sliced
4 tablespoons toasted pumpkin seeds
Celtic sea salt, to taste

For the vinaigrette:  Whisk together 3 tablespoons raw apple cider vinegar + 4 tablespoons high quality extra-virgin olive oil.

For the pumpkin seeds:  Preheat oven to 350°F.  Line a heavyweight cookie sheet with unbleached parchment paper. Spread raw pumpkin seeds evenly on the cookie sheet. Place on middle rack in oven and toast apx. 8-10 minutes, or until golden brown. Take care not to burn the seeds. Remove cookie sheet from oven and transfer pumpkin seeds to a plate or bowl to cool.

Place all ingredients in a large salad bowl. Drizzle vinaigrette over greens and toss well. Season with Celtic sea salt, to taste.
 
 
 
 
Sources
¹  Nutrition and Cancer. Vol 65, 2103, Issue 5
²  International Journal of Oncology. 2011 Jun;38(6):1675-82.
³  Nutrition and Cancer.  2012;64(5):652-65.

My salad got an unexpected flavor boost from two ingredients that I bought at the farmers’ market: radishes and Chinese chives.

Chinese chives (jiu cai), also known as garlic chives, have flat broad leaves (see photo) and are native to southwestern China. Unlike regular chives (which have no discernible scent), Chinese chives have a distinct, pungent aroma (think ramps!) and garlicky flavor.

My father used to add them to his homemade dumplings, so, for me, Chinese chives are a nostalgia food—one that I love!  They can be eaten raw, stir-fried alone or paired with other vegetables. Chinese chives can be used in soups, with noodles or in scrambled eggs (yum!). You can typically find Chinese chives at Asian markets or more progressive markets.

I love to add them, thinly sliced, in salads.

Chinese chives are high in fiber, an excellent source of Vitamin C (good for the immune system), beta carotene and calcium, some B vitamins (B1, B2, niacin) and minerals, like iron and potassium. They can also be a helpful digestive aid. Like other members of the allium family, which includes garlic, onions, leeks, scallions, chives, among others, Chinese chives are rich in sulfur-containing compounds, which have been shown to have a protective effect against different types of cancer.

This salad is easy to make, helps boost immunity, detoxifies the liver and promotes hormone balance and breast health.

The Mix

Arugula: Cruciferous green. Contains cancer-fighting properties.

Romaine: High in minerals and vitamins C, K and folate.

Radishes: Cruciferous root vegetable. Contains cancer-fighting properties. Also contains an antifungal protein that can cause cell death of candida albicans (candida yeast).

Chinese Chives: Belongs to the allium family of garlic, onions, scallions and leeks.  Contains cancer-fighting properties. Very fragrant and pungent. Punches up the flavor in any dish!

Raw apple cider vinegar: Rich in enzymes, it can help increase stomach acid and help improve digestion.

Olive oil: A healthy fat. Nourishing for the ovaries.
 

Simple Fall Immune-Boosting Salad

Yield: Apx. 11 to 12 servings

 
7 cups organic baby arugula
7 cups organic romaine
1/2 cup julienned carrots
1/2 cup Radicchio
2 organic radishes (farmers’ market), halved and very thinly sliced
1/2 bunch of Chinese chives, finely minced
**If you cannot find Chinese chives, aka, garlic chives, you can substitute scallions or milder-tasting regular chives. 
 
For the Vinaigrette:
Whisk together 5 tablespoons raw apple cider vinegar + 6 tablespoons extra-virgin olive oil.

Drizzle vinaigrette over ingredients and toss ingredients until well mixed.

My appetite for salad is legendary. I eat a large salad at lunch every day—”large” means 6 to 7 tightly packed cups of leafy greens (yes, I was curious enough to measure!). My lunch salad is always some variation of cooked greens (kale, chard or cabbage); raw greens (romaine or mesclun) mixed with cruciferous (cabbage slaw or brussels sprouts) and root vegetables (a few shavings of beets or a little sweet potato), and enhanced by incidentals—a small spoonful of pinto beans, thin slices of red onion, sunflower sprouts, a grating of cucumber or radish, olives, avocado and a drizzle of grassy, extra-virgin olive oil. The “foundation”, though, always consists of dark leafy greens
.

I’ve been known to eat leftover salad for breakfast with the same relish as someone who loves cold, leftover pizza the morning after.

At dinner, I welcome more salad (!) and some type of braised leafy greens, like mustard greens, sweet potato greens, mizuna or Korean watercress.

For optimal health, you want to aim for 8 to 12 servings of vegetables daily.  Eating salad is an effortless way for me to reach this “quota”.

One big benefit that I have enjoyed from my ferocious consumption of leafy greens? A clear complexion. Organic leafy greens, especially those that you grow in your own garden or from a local farm, are not only a delicious way to enjoy summer bounty, they’re also an excellent way to detoxify and nourish the body.  Fresh out of college, I experienced a bout of severe cystic acne, for which I was prescribed a scandalously potent dose of Accutane to eradicate. (Sidenote: Accutane was taken off the market in 2009 after the manufacturer was hit with over 7,000 lawsuits claiming myriad side effects).  In retrospect, during that period, I regularly binged on processed foods and a high-sugar diet.  Now, by way of clean eating, I have clear skin—even around menses—and my regular (large!) consumption of leafy greens—rich in fiber, vitamins, antioxidants and phytonutrients—is a major contributing factor.

The beauty of salad lies in its simplicity.

You can dress it up or down. A simple salad of baby romaine or baby arugula tossed with avocado and dressed with an olive oil-apple cider vinaigrette is just as delicious as a more complex one.  Sometimes, I’ll mix greens—spinach and romaine; a spring mix and arugula—throw in some toasted sunflower or pumpkin seeds, fresh corn (sliced off the cob), avocado, herbs from our garden (tarragon, sage, mint or oregano) and even edible flowers, like nasturtium, for a spicy bite.

If I want more of a “layered” salad-as-a-meal, this is one of my favorites…
 

Frisee with Avocado, Dill and Toasted Sunflower Seeds

 
2 heads frisee, ends discarded and chopped roughly
**Feel free to use organic mesclun, arugula or other favorite leafy green
3-4 tablespoons chopped dill
1 medium bunch scallions, well washed and thinly sliced
2 tablespoons raw sunflower seeds, lightly toasted
1 cup cooked peas (optional)
Half an avocado, diced
1 tin of sardines (packed in water), drained and crumbled
Celtic sea salt, to-taste

Wash frisee well and spin dry. Place all the ingredients in a large bowl. Sprinkle Celtic sea salt to taste. Drizzle vinaigrette (recipe below) and toss well.
 

For the vinaigrette:

1 tablespoon freshly squeezed lime juice
1 tablespoon apple cider vinegar
1 tablespoon olive oil

Whisk all the ingredients until well blended. Drizzle over frisee and toss well.