Category Archives: Salads

Simple Pineapple Dressing

How to Make Your Own Oil-Free Salad Dressing

 

The Components of an Oil-Free Salad Dressing
How to Make Your Own

There is a growing trend to forego added oils in the diet. With that, many people are looking for recipes for oil-free salad dressings. Recipes abound in the media, and the possibilities are endless. Yet our likes, dislikes, specific salad ingredients, and food sensitivities all work together to determine what we want or don’t want on our plate.

To help meet these needs, I’ve put together a list of basic components of an oil-free salad dressing or sauce. This list contains basic ingredient categories that any salad dressing would contain, with a list of possible items that could be used in each category.  This is not a specific recipe, but a blueprint of items to include to make your own dressing, your way. The possibilities are endless and limited only to your imagination! And, the list is not comprehensive. It’s simply not possible to list all potential ingredients such as herbs and spices. So, don’t feel limited to the list below. Use it as your guide and develop your own special dressing or sauce that meets your needs for the food you want to serve it with.

Enjoy!
Judi

Components of an Oil-Free Dressing or Sauce

1. A “Base” for Bulk

This ingredient should have a relatively neutral flavor despite the fact that it will lend a little flavor to your dressing. It will provide bulk or volume to your dressing and will also help the dressing to adhere to the ingredients in your salad or dish where the dressing will be used. This ingredient is the foundation of your dressing and should be your starting point.

Examples:

Steamed mushrooms
Yellow squash (cooked or raw)
Zucchini (cooked or raw)
Cauliflower (cooked or raw)
Winter squash (roasted, steamed, or boiled)
Green peas (frozen and thawed)
White beans (cooked)
Other bean of choice (cooked)
Blackeye peas (cooked)
Soft tofu
Garbanzo beans (cooked)
Yogurt of choice

2. Fat-Containing Ingredient

This component provides richness and smoothness to your dressing. It also helps the dressing to adhere to your salad vegetables. If necessary, it can be left out, but your dressing may be lacking that “something special” that’s needed to help give it body and give it a delicious, full flavor.

Examples:

Hemp seeds
Avocado
Flax meal (if using whole flax seeds, grind them separately first)
Chia seeds (soak them first)
Soaked nuts or seeds of choice (examples: cashews, sunflower seeds, almonds)
Nut butter of choice
Tahini
Cheese of Choice

3. Acidic Ingredient

All dressings need an acidic ingredient to help the flavor stand out when added to other foods. Your choice of which acidic ingredient to use will affect the flavor of your dressing in a big way, so consider whether you want a sweet and fruity or tart and savory flavor. A sweeter dressing would benefit from fruits and/or fruit juices and/or balsamic vinegar being used as the acid component(s). Dressings that need more tartness would benefit from adding a standard tart vinegar.

When choosing fruit, you have many choices. You could juice the fruit and add only the juice to the dressing. Or you could peel the fruit, remove seeds, and add whole segments of the fruit to your mixture. The pulp from the fruit would add fiber and bulk to your dressing. So, it’s a matter of personal preference and what you need at the time. I’ve tried both ways, and they both work well, depending on the outcome you want. Just be sure to remove any white pith from citrus fruit if adding whole fruit sections, since that can be bitter.

Examples:

Lemons
Limes
Oranges
Clementines
Tangerines
Pineapple (whole or juiced)
Raspberries
Strawberries
Blackberries

Apple cider vinegar
Balsamic vinegar
Red wine vinegar
White wine vinegar
Rice vinegar
Any other vinegar of choice

4. Salty Component

Salt enhances the flavor of foods, and is added to many foods to bring out flavors and make them taste better. Despite that, many people need to reduce their salt intake for health reasons, while others want to reduce or omit added salt to prevent health concerns. There are ingredient options to choose from below that can be used if added salt is something you want to avoid.

Salt-Free Options:

Celery (Yes, celery added to a dressing will give it a salty flavor without any added salt)
Dulse or kelp flakes

Salty Options:

Sea salt
Capers
Fermented vegetable brine
Soy sauce
Tamari

5. Spicy/Savory/Herb Additions

These ingredients are optional, but will certainly add flavor to your dressing and will give it that distinct flavor you want your dressing to have. The list in this category is endless, so it’s impossible to include everything. Let your salad ingredients and other dressing ingredients be your guide on what to add so your dressing will have the flavor you hope for. Let your taste buds be your guide as to how much to add.

Spicy/Savory Options:

Jalapeno peppers
Chile peppers of choice
Mustard (prepared)
Ketchup
Bell peppers (with or without seeds)
Cucumber (with or without seeds)
Nutritional yeast
Onion (fresh or powdered)
Garlic (fresh or powdered)
Ginger (fresh or powdered)
Turmeric (fresh or powdered)

Herb/Spice Options:

Basil
Cayenne pepper
Cilantro leaves
Coriander seeds
Cumin
Dill
Italian seasoning
Mustard (dry)
Oregano
Paprika
Parsley
Pepper
Rosemary
Sage
Tarragon
Thyme
Turmeric

Also, any prepared herb blend or salt substitute seasoning blend that you like may be used.

6. Sweet Component

If you look at bottled salad dressings, most of them contain added sugar. There’s a reason for this. Sugar makes things taste good. Despite that, we’ve learned that added white, refined sugar is far from a healthful component in foods. So, we’re trying to avoid it. Hence, we won’t include white sugar in this list. Nevertheless, a little added sweetener of some type will enhance the flavor of your dressing, so this category should not be overlooked. It’s an optional ingredient, but can make a difference in the flavor of your finished dressing. Which sweet component you choose WILL add distinct flavor to your dressing, so choose one that will blend well with your other components.

Possible options:

Honey
Maple syrup
Molasses
Raisins
Dates or date sugar
Dried figs
Dried apples
Applesauce
Coconut sugar
Stevia
Fresh fruit (in general)
Mango
Berries of choice
Sweet cherry juice
Pineapple juice
All fruit jam
Tomato
Carrots
Balsamic vinegar

7. Liquid

After placing all the other ingredients in a blender and processing them, you’ll probably find that the mixture is way too thick and dry to be called a dressing or sauce. You’ll need to add some liquid to thin it out to be the consistency you want. The liquid you choose can simply be water, which will dilute all flavors in the mix. Or, you could choose to add a liquid that will enhance your flavors, mellow them out, add creaminess to it, or even duplicate (and enhance) a flavor that’s already in your mixture.

Here are examples of possible liquids to add to your dressing. Add whatever amount you need to bring it to the consistency you want. Taste and adjust seasonings if needed.

Water
Coconut water
Milk of choice
Fruit juice of choice
Pineapple juice
Apple juice
Tomato juice
Vegetable broth

Directions

Place all of your ingredients into a high-speed blender, with a small amount of your liquid of choice. Blend until smooth. Add more liquid as needed to make the dressing the consistency you want. Taste and adjust seasonings as needed. Enjoy!

 

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Easy Spinach Salad with Pineapple Dressing

Easy Spinach Salad with Pineapple Dressing

Here’s a super easy spinach salad with delicious sweet-tart pineapple dressing. The dressing REALLY makes this salad stand out in the crowd. If you haven’t tried my pineapple dressing, I urge you to give it a try sometime. It goes very well on any green salad. Below are videos showing how to make this salad and dressing. Written recipe follow the videos. No measurements are needed in the salad ingredients. Make as little or as much as you need!

Enjoy!
Judi

Easy Spinach Salad with Pineapple Dressing

Salad ingredients:
Fresh spinach, washed and spun dry
Red onion, sliced or chopped
Red or green bell pepper, diced
Grape tomatoes
Diced apple (with peel)
Avocado slices
Sweetened dried cranberries or cherries, optional
Toasted walnuts or sliced almonds, optional

Pineapple dressing:
½ cup canned pineapple with juice*
1 Tbsp hulled hemp seeds
2 Tbsp red wine vinegar

Prepare dressing: Put all ingredients in a blender and process until smooth. Store extra dressing in a covered container in the refrigerator and use within 3 days.
* Any type of canned pineapple can be used, whether it’s crushed, tidbits, chunks, or rings. Fresh pineapple may also be used, but you may need to add a tablespoon or two of water to help it to blend smoothly.

Prepare salad: With this recipe, make any amount of salad that you need. Simply arrange fresh, washed spinach on a serving platter or bowl. Top with desired amount of onion, bell pepper, tomatoes, diced apple, avocado slices, and toasted nuts, if desired. Drizzle with dressing or serve it on the side. Enjoy!

Simple Pineapple Dressing

Simple Pineapple Dressing

Here’s a REALLY simple dressing that can be used on a green salad or changed slightly to dress up your favorite fruit salad. These three simple ingredients whip into a fast, delicious, and tasty dressing…Try it! The recipe can VERY easily be increased for you to make whatever amount you need. Below is a video clip showing how to make the dressing. The written recipe follows the video.

Enjoy!
Judi

https://youtu.be/WE8FnCVgDj4

Simple Pineapple Dressing
Makes About ½ Cup (1 to 2 Servings)

½ cup canned pineapple with juice*
1 Tbsp hulled hemp seeds
2 Tbsp red wine vinegar**

Put all ingredients in a blender and process until smooth. Enjoy this over a mixed green salad or a fruit salad where you want a little tang. Store extra dressing in a covered container in the refrigerator and use within 3 days.

* Any type of canned pineapple can be used, whether it’s crushed, tidbits, chunks, or rings. Fresh pineapple may also be used, but you may need to add a tablespoon or two of water to help it to blend smoothly.

** Red wine vinegar is delicious when using this dressing on a green salad. Try balsamic vinegar for a little sweetness when used on a fruit salad.

Note: If preferred, add a little sweetener of choice. For more of a savory dressing, add 1 clove of garlic or 1/8 tsp garlic powder, and a little salt and pepper to taste.

About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Black-Eyed Pea Dip

Black-Eyed Pea Dip

Here’s an easy and healthful dip made with black-eyed peas. It’s vegan, SOS-free, healthful, easy to make, and delicious. It works well with vegetable sticks, chips, pita bread, with a salad, and can even be used as a sandwich spread. Try it sometime!

Below is a video demonstration of how to make the dip. The written recipe is below the video.

Enjoy!
Judi

https://youtu.be/eLayu0UaKd4

Black-Eyed Pea Dip
Makes about 2-1/2 Cups

2 cups cooked black-eyed peas (or 1 (15-oz) can of black-eyed peas, rinsed and drained)
1/2 avocado, diced
1/4 tsp garlic powder (or 2 small cloves garlic, chopped)
1/3 cup chopped onion, or ½ tsp onion powder
1 stalk celery, chopped
1/3 cup chopped bell pepper
½ tsp dried dill weed
3 Tbsp apple cider vinegar or lemon juice

Add all ingredients to a blender or food processor and process until smooth. Taste and adjust seasonings, if needed. Serve with vegetables, crackers, pita bread, and chips, or use as a condiment on wraps and sandwiches. Store leftover in a covered container in the refrigerator and use within 3 days.

Green Pea Dip

Green Pea Dip or Hummus

Here’s a simple dip or hummus made with green peas. It’s good served with vegetable sticks, chips, pita breads, or even used as a spread on sandwiches. It’s an easy way to add more protein and nutrients to your foods! The recipe is simple and fast to make can easily be increased to meet your needs.

Below is a video demonstration of making the dip. The written recipe is below the video.

Enjoy!
Judi

Green Pea Dip or Hummus
Makes About 1 Cup

1 cup frozen and thawed green peas
½ of an avocado
1/3 cup diced onion, or 1 tsp onion powder
1 small clove garlic, chopped, or 1/8 tsp garlic powder
1 tsp dried parsley, or 1 tablespoon of fresh parsley
2 Tbsp white wine vinegar or fresh lemon juice
1/8 tsp of salt, optional
Water, if needed to blend (using no more than 1 tablespoon at a time)

Place all ingredients (except water) in a blender or food processor and blend until combined and smooth. If the mixture is too thick, add 1 tablespoon of water at a time, as needed.

Serve as a dip with raw vegetables or chips, as a flavoring in wraps or sandwiches, as a topping on toasted bread, or in a bowl topped with chopped vegetables of choice and served as a meal or side dish. Store in a covered container in the refrigerator and use within 3 days.

About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Lettuce

Lettuce 101 – The Basics

Lettuce is a leafy green vegetable that we’re all familiar with. Many of us eat lettuce every day, whether it’s in a salad or included in a sandwich of some sort. It’s simply everyday fare. Yet, it’s a vegetable we can do more with than we think, and it often has more nutritional value than we give it credit for. I invite you to explore the possibilities of what you can do with lettuce and use more of it where you can. It’s more than just water packed in a green leaf! Check out the information below to learn more about this humble, noteworthy leafy vegetable!

Enjoy,
Judi

About Lettuce
Lettuce is an annual leaf vegetable of the aster family, Asteraceae. There are four varieties that are commonly grown: (1) asparagus lettuce with narrow leaves and a thick stem (i.e. celtuce, popular in China), (2) head or cabbage lettuce with leaves folded into a compact round head (i.e. iceberg), (3) leaf or curled lettuce, with leaves that are loose, curled and smooth-edged or oak-leaf in shape (i.e. green leaf), and (4) cos with smooth leaves that form a tall, oblong, loose head (i.e. romaine).

There are two classes of head lettuce: (1) Butterhead types (i.e. Boston and Bibb lettuces) with soft, large leaves that separate easily from the base of the stem, and (2) crispy types (i.e. iceberg lettuce), with crispy leaves that form hard, compact heads. Lettuces can have colors ranging from different shades of green to deep red and purple. Some newer varieties have variegated colors. The crisp head varieties are very popular in the United States.

Lettuce is by far the world’s most popular salad vegetable. It is native to the eastern Mediterranean region and western Asia. Lettuce was first cultivated by ancient Egyptians who transformed the plant from a weed with seeds used to produce oil, to a food grown for its leaves and seeds. The plant was introduced to Greeks and Romans, who gave it the name “lactuca” where the name “lettuce” came from. The plants eventually made their way around the world, where different varieties were eventually developed and cultivated, especially in Holland. People in most countries eat lettuce raw, whereas celtuce lettuce is often cooked in China. Most lettuce eaten in the United States is grown in California.

Nutrition and Health Benefits of Lettuce
Lettuce is one food you can eat without guilt, with only 11 to 20 calories in 2 cups, depending upon the variety. It has extremely little fat, little carbohydrate and protein. However, the nutrient content starts to pick up with fiber, having about 2 grams in 2 cups, depending upon the variety. When comparing nutrient value of assorted types of lettuce, romaine lettuce often tops the list with higher levels of specific vitamins and minerals, while iceberg is often toward the bottom. Nevertheless, iceberg lettuce does have nutritional value.

Romaine is the lettuce to choose when shopping for the most nutrient-dense lettuce. It supplies good amounts of Vitamin A (carotenoids), Vitamin K, folate, molybdenum, dietary fiber, manganese, potassium, biotin, Vitamin B1, iron, copper, Vitamin C, Vitamin B2, omega-3 fatty acids, Vitamin B6, phosphorus, chromium, magnesium, calcium, and pantothenic acid. Despite its high water and low calorie content, that’s a lot to be said for romaine lettuce!

Heart Health. Considering the wide range of nutrients provided by romaine lettuce, this lettuce in particular, can be considered a heart-healthy food. The Vitamin C and beta-carotene work together to help prevent oxidation of cholesterol, which would cause it to become sticky and cling to arterial walls forming plaque. The fiber in romaine lettuce helps to remove bile from the body, forcing the production of more bile. This in turn, lowers blood cholesterol. The folate in romaine helps to keep the amino acid homocysteine in check, thereby lowering the risk of heart disease. Furthermore, the potassium in romaine helps to keep blood pressure in check. There’s plenty of reason to opt for romaine lettuce when you can!

How to Select Lettuce
No matter what type of lettuce you’re buying, you want your lettuce to be as fresh as possible. Look for brightly colored leaves that appear crisp, not wilted, and are free of blemishes. If possible, choose heads with stems that are not browning from the base.

How to Store Lettuce
To stay crisp and fresh, lettuce needs moisture and air. Here are the steps to keeping lettuce fresh and crisp, according to https://thespruceeats.com:

Loose Leaf Lettuce. Remove any damaged leaves, then wash your lettuce. Dry it in a salad spinner or on paper towels. Wrap the lettuce in dry paper towels or a clean cloth and place it in a rigid storage container with a lid. The towel will absorb any excess water while helping to maintain a humid environment. It’s helpful to store the washed lettuce in the crisper drawer of the refrigerator for proper temperature during storage. If not possible, store them toward the bottom of the refrigerator and try to keep the container from resting against the back of the refrigerator where the lettuce might freeze. Replace the paper towel or cloth when it feels wet. Check the lettuce every day or two and remove any leaves that are not at their best. Use loose leaf lettuce within 7 to 10 days for best quality.

Head Lettuce (Unwashed).  Remove any outer leaves that are wilted or damaged. Leave the heads intact and do not wash them until you are ready to use the lettuce. Store the head of lettuce wrapped in paper towels or a clean cloth in the crisper drawer of the refrigerator. Replace the towels when they appear wet. Head lettuce can last from one to three weeks when stored like this. If the outer leaves start to look bad, remove and discard them until you reach inner leaves that look good. Use them as soon as possible.

Storing Washed and Cut Lettuce. Wash and spin dry cut lettuce. If you do not have a salad spinner, allow the lettuce to air dry on paper towels or a clean cloth towel. Wrap your washed/dried lettuce in a dry paper or cloth towel and place it in a rigid covered container. A plastic bag may be used, but they may keep better in a covered container since that will protect them from getting bumped and bruised. Store it in the crisper drawer if possible, for optimal temperature. Replace the towel if it gets wet, and remove any damaged/aging leaves for optimal storage life.

Tips for Lettuce Storage. (1) Lettuce bruises or gets damaged easily. So, try not to shove other foods or containers against your lettuce in the refrigerator. That’s why storing lettuce in a container can be helpful. (2) Try not to push your lettuce to the back of the refrigerator, where it might freeze. If this happens, it will not be good for salads, as freezing lettuce makes it mushy. (3) If you’re slow to eat your lettuce, choose romaine or iceberg, which seem to keep the longest.

Reviving Wilted Lettuce. If your lettuce starts to wilt, revive it by placing it in a bowl of ice water for a few minutes before you use it. Dry the soaked lettuce, then use it as planned.

When to Discard Lettuce. If your lettuce starts to look slimy, brown, moldy, and/or develops a bad odor, it’s time to toss it out.

Quick Ideas and Tips for Using Lettuce
* Add lettuce of any type to your sandwiches, burgers, or wraps for added crunch, flavor and a little nutrient boost.

* Just about everything goes with lettuce. When making a meal salad, get creative! Add a variety of your favorite foods from different categories…proteins, fruits, other vegetables, grains, dairy and non-dairy. Add your favorite dressing and enjoy! Change it up as often as you can for variety and nutrient balance.

* Enjoy a lettuce wrap with your favorite foods. Use large lettuce leaves, and double or triple them for strength if needed. Fill with your favorite sandwich, taco or burrito filling, wrap and enjoy!

* Years ago, lettuce was always cooked…mostly in soups. If you’re really looking for something different to try, add some lettuce to a vegetable soup at the end of cooking! The heat will wilt the lettuce while it still maintains some of its crunch. The same thing can be done with arugula and spinach.

* If you’re concerned about bacteria or other microbes on your food, opt for whole heads of lettuce (those with leaves still attached to the base). Researchers have found that whole heads of lettuce had FAR less bacteria on them than the cut, bagged varieties. This is true, even for those labeled as being “triple washed” and “ready to eat.”

* Lettuce can bruise easily. When washing/cutting lettuce in advance to be stored in the refrigerator, either tear the lettuce or cut it with a plastic lettuce knife (rather than a metal knife). Cutting lettuce in advance with a metal knife can bruise the lettuce, causing brown edges on the leaves where it was cut. This is not a problem if you will be eating your lettuce right away, but may be noticeable for stored prepared lettuce.

* When storing lettuce, keep it away from ethylene-producing fruit, which would cause the lettuce to age prematurely. Such fruit includes apples, bananas, tomatoes, avocados, kiwi fruit, and cantaloupe. [Note that this is not an all-inclusive list.]

* Lettuce contains a lot of water. Why not add some to your next smoothie?

* Try adding some shredded crisp lettuce to your next vegetable stir-fry!

* Next time you grill something, take a head of lettuce like iceberg or radicchio, slice it in half through the core, and grill it, cut side down. It will have grill marks, and a hint of smokiness what will add an interesting flavor twist to your next salad.

* When you’re braising something, try adding some crispy romaine along with or instead of cabbage. Lettuce absorbs other flavors readily, so this should enhance the flavor of your dish.

* When you want a quick snack, top some crispy lettuce leaves with your favorite cracker topping, like nut butter and fruit, hummus, egg salad, chickpea salad, refried beans, cheese, or anything like that.

Herbs/Spices That Go Well with Lettuce
Basil, capers, cayenne, chervil, cilantro, cumin, dill, garlic, ginger, lovage, mint, mustard, parsley, pepper (black, white), salt, tarragon, thyme

Foods That Go Well with Lettuce
Proteins, Legumes, Nuts, Seeds: Almonds, beans, beef, cashews, chicken, chickpeas, eggs, hazelnuts, pecans, pine nuts, pistachios, seafood, seeds (i.e. pumpkin, sesame, sunflower), tahini, tempeh, tofu, turkey, walnuts

Vegetables: Arugula, beets, bell peppers, carrots, cauliflower, celery, celery root, chayote, chiles, chives, cucumbers, fennel, greens (baby and other salad greens), jicama, leeks, mushrooms, nori, onions, parsnips, peas, potatoes, radicchio, radishes, scallions, shallots, sprouts, squash (summer and winter), sugar snap peas, tomatoes, watercress

Fruits: Apples, avocados, citrus fruits (lemons, lime, grapefruit, oranges, tangerines), cranberries (dried), mangoes, olives, pears, pomegranates, persimmons, raisins

Grains and Grain Products: Bulgur, corn, corn chips, corn tortillas, croutons, quinoa, rice

Dairy and Non-Dairy: Buttermilk, cheese (dairy and nondairy), crème fraiche, yogurt

Other Foods: Honey, mayonnaise, miso, oil, soy sauce, tamari, vinegar, Worcestershire sauce

Lettuce has been used in the following cuisines and dishes…
Lettuce wraps, salads, sandwiches, soups

Suggested Flavor or Food Combos Using Lettuce
Use lettuce with any of the following combinations…

Almonds + Avocado + Carrots + Smoked Tofu + Tomatoes
Almonds + Jicama + Orange
Apples + Celery + Lime + Raisins + Walnuts
Avocado + Grapefruit + Pecans + Radicchio
Carrots + Cucumbers + Dill + Feta Cheese
Chickpeas + Cucumbers + Feta Cheese + Olives + Red Onions + Tomatoes
Dill + Garlic + Lemon + Scallions
Dijon Mustard + Lemon + Olive Oil + Scallions
Fennel + Grapefruit
Figs + Goat Cheese + Tarragon
Gorgonzola Cheese + Hazelnuts + Lemon + Olives
Pears + Sherry Vinegar + Walnuts

Recipe Links
Stir-Fry Lettuce https://www.thespruceeats.com/stir-fry-lettuce-recipe-695327

Thai Basil Chicken Lettuce Wraps https://www.thespruceeats.com/thai-basil-chicken-lettuce-wraps-3217221

Classic Wedge Salad https://www.thespruceeats.com/classic-wedge-salad-4688322

Stir-Fried Garlic Lettuce (vegan) https://www.theperfectpantry.com/2009/10/shao-hsing-wine-recipe-stirfried-garlic-lettuce.html

Strawberry, Blueberry & Greens Salad with Honey Vinaigrette https://www.thekitchenismyplayground.com/2015/05/strawberry-blueberry-greens-salad-with.html

Parmesan Crusted Romaine and Chicken https://sweetphi.com/parmesan-crusted-romaine-chicken-eating-better-health-key/

Lettuce Salad with Tomato and Cucumber https://ifoodreal.com/lettuce-salad/

38 Recipes using Salad Greens https://www.bonappetit.com/test-kitchen/ingredients/slideshow/lettuce-recipes

Orange Romaine Salad https://www.allrecipes.com/recipe/89712/orange-romaine-salad/?internalSource=rotd&referringId=16350&referringContentType=Recipe%20Hub

Roasted Lettuce, Radicchio, and Endive https://www.allrecipes.com/recipe/246655/roasted-lettuce-radicchio-and-endive/?internalSource=staff%20pick&referringId=16350&referringContentType=Recipe%20Hub&clickId=cardslot%201

Strawberry and Feta Salad https://www.allrecipes.com/recipe/62686/strawberry-and-feta-salad/?internalSource=hub%20recipe&referringId=16350&referringContentType=Recipe%20Hub&clickId=cardslot%208

Holiday Lettuce Salad https://www.tasteofhome.com/recipes/holiday-lettuce-salad/

40 Lettuce Recipes You Can Get Excited About https://www.tasteofhome.com/collection/lettuce-recipes/

Cranberry Almond Lettuce Salad https://www.food.com/recipe/cranberry-almond-lettuce-salad-105318

Resources
https://www.britannica.com/plant/lettuce

http://justfunfacts.com/interesting-facts-about-lettuce/

https://www.tasteofhome.com/collection/protein-packed-lettuce-wrap-recipes/

https://www.thespruceeats.com/store-lettuce-for-freshness-996048

https://www.thespruceeats.com/all-about-lettuce-2217514

https://www.thespruceeats.com/how-to-wash-lettuce-and-greens-2216968

https://www.thekitchn.com/we-tried-3-ways-to-store-salad-greens-and-heres-our-winner-tips-from-the-kitchn-211770

https://www.thekitchn.com/lettuce-is-so-much-more-than-salad-here-are-10-more-ways-to-eat-it-tips-from-the-kitchn-220136

https://www.thekitchn.com/lettuce-is-so-much-more-than-salad-here-are-10-more-ways-to-eat-it-tips-from-the-kitchn-220136

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

About Judi

Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Mango Citrus Cilantro Dressing

Mango Citrus Cilantro Dressing

Here’s an easy salad dressing to blend up in no time at all. It’s vegan, oil-free, salt-free, and has no added sugar. The flavor can be adjusted from sweet and tangy to very tangy, as desired, depending on whether you add vinegar to the mix. See the important note in the recipe!

Below is a video demonstration on how to make the dressing. The written recipe is below the video.

Enjoy!
Judi

Mango Citrus Cilantro Dressing
Makes About 2 Cups

1 cup chopped mango (About 1 mango)
2 Tbsp ground flax seed
1 stalk (about ½ cup) celery, chopped
1 large navel orange, peeled, sectioned
1 lime, quartered, peeled
1/3 cup chopped cilantro
Up to 2 Tbsp white wine vinegar (or water, if needed), optional*

Process everything (except added vinegar or water, if possible) until smooth in a blender. (See important note below!) The flax seed will thicken the dressing as it rests.

This dressing is best when eaten the day it is made. The sweetness of the mango tends to dissipate beyond that. If you need to keep it beyond the first day, you may want to add some sweetener of choice to restore its sweetness.

Store in a covered container in the refrigerator and use within 5 days.

*Important! Blend and taste the mixture before adding any vinegar, especially if using this as a dip. You may or may not want the increased tang from the added vinegar. If omitting the vinegar, you may need to add up to 2 tablespoons of water if the mixture is too thick. But blend the mixture without added liquid if your blender will handle the task. Then taste the mixture and add water or vinegar if desired. Note that the mixture will thicken as it rests from the added ground flax seed.

About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.

Spring Mix Salad with Carrot-Orange Dressing

Spring Mix Salad with Carrot-Orange Dressing

Here’s a delicious, very healthful and easy salad to put together. Of course, feel free to vary the vegetables according to your preferences and what you have available. The suggested dressing is Carrot-Orange Dressing and the recipe is below. This dressing is light, with it being free of oil, salt and sugar. It’s healthful and the flavor is adjustable according to your taste. Give it a try sometime!

Below are videos showing how to make the dressing and the salad. The written recipes follow the videos.

Enjoy!
Judi

Spring Mix Salad with Carrot-Orange Dressing

This recipe is designed so you can make as much or as little as you want, and of course, change the vegetables according to your preferences. The dressing recommendation is below, but you could use any dressing you prefer.

Spring mix
Shredded red cabbage
Onion (diced red, yellow, or scallions), optional
Cucumbers
Celery
Shaved or diced carrot
Broccoli sprouts, or chopped fresh broccoli
Blueberries
Clementine segments
Fresh cilantro, chopped, optional
Garbanzo beans, or beans/peas of choice (cooked or canned, rinsed, drained)
Green peas (frozen and thawed)
Avocado slices, optional
Sliced almonds or walnuts, optional

To make the salad:
Wash all vegetables and cut them into desired size pieces. Arrange ingredients in a serving bowl and top with a few avocado slices, if desired. Mix dressing ingredients as directed and drizzle over salad. Enjoy!

Carrot-Orange Sauce, Dip, or Salad Dressing
Makes About 1-1/4 Cups

This delicious mixture can be used as a sauce over cooked vegetables or grains, as a dip, and as a dressing for green salads. The key is in the amount of lemon juice or vinegar you add. See the suggestion below!

¾ cup chopped carrots (raw, blanched, or frozen and thawed)*
2 Tbsp ground flaxseed
½ cup orange juice
½ tsp ground coriander seed
2 to 4 Tbsp lemon juice or apple cider vinegar**

Place all ingredients in a blender or food processor. (See notes below.)** Pulse or process until smooth. Transfer to a covered container, and place in the refrigerator for at least 20 minutes to allow it to thicken. Use within 1 week.

If you have a high-powered blender, the raw carrots can be pureed until smooth. If you do not own such a blender, using blanched, or frozen and thawed carrots will give you a smoother product since they will be easier to puree.

*Cook’s Note: To blanch fresh carrots, placed diced carrots in boiling water for 2 minutes. Drain and allow to cool some before processing.

** Suggestion: The amount of lemon juice or apple cider vinegar you add to this dressing transforms it from a sauce to a dip, or to a salad dressing. Use less acid (2 to 3 tablespoons) if you want to use this as a sauce over vegetables or a grain. Use a medium amount (3 tablespoons) if you want to use this as a dip. Use the full amount (4 tablespoons) if you use this as a salad dressing, so the tang will bring the flavor out above the salad greens. If you’re not sure, add just 2 tablespoons at first, taste it, and add more acid as desired.

The flavors will blend well when this mixture is allowed to sit in a covered container in the refrigerator overnight. This is especially helpful when adding 4 tablespoons of lemon juice or vinegar. When using this as a sauce with less lemon juice or vinegar, it may be used right away. However, allowing it to rest for 20 to 30 minutes gives the ground flaxseed time to thicken the mixture before it is used.

Carrot-Orange Sauce, Dip, or Salad Dressing

Carrot-Orange Sauce, Dip, or Salad Dressing

Here’s an easy and fast dressing to make that can be used as a sauce served over cooked vegetables or grains, as a vegetable dip, or as a dressing over a green salad. It’s versatile and can easily be adapted to your flavor preference with the amount of vinegar or lemon juice added. The key is to taste it along the way then let it sit in the refrigerator overnight for the flavors to blend. Then taste it again and adjust the acid (vinegar or lemon juice) if needed. AND it’s SOS-FREE (no added salt, oil, nor sugar), so it’s worth a try!

Below is a video demonstration of how to make this dressing. The written recipe is below the video.

Enjoy!
Judi

Carrot-Orange Sauce, Dip, or Salad Dressing
Makes About 1-1/4 Cups

This delicious mixture can be used as a sauce over cooked vegetables or grains, as a dip, and as a dressing for green salads. The key is in the amount of lemon juice or vinegar you add. See the suggestion below!

¾ cup chopped carrots (raw, blanched, or frozen and thawed)*
2 Tbsp ground flaxseed
½ cup orange juice
½ tsp ground coriander seed
2 to 4 Tbsp lemon juice or apple cider vinegar**

Place all ingredients in a blender or food processor. (See notes below.)** Pulse or process until smooth. Transfer to a covered container, and place in the refrigerator for at least 20 minutes to allow it to thicken. Use within 1 week.

If you have a high-powered blender, the raw carrots can be pureed until smooth. If you do not own such a blender, using blanched, or frozen and thawed carrots will give you a smoother product since they will be easier to puree.

*Cook’s Note: To blanch fresh carrots, placed diced carrots in boiling water for 2 minutes. Drain and allow to cool some before processing.

** Suggestion: The amount of lemon juice or apple cider vinegar you add to this dressing transforms it from a sauce to a dip, or to a salad dressing. Use less acid (2 to 3 tablespoons) if you want to use this as a sauce over vegetables or a grain. Use a medium amount (3 tablespoons) if you want to use this as a dip. Use the full amount (4 tablespoons) if you use this as a salad dressing, so the tang will bring the flavor out above the salad greens. If you’re not sure, add just 2 tablespoons at first, taste it, and add more acid as desired.

The flavors will blend well when this mixture is allowed to sit in a covered container in the refrigerator overnight. This is especially helpful when adding 4 tablespoons of lemon juice or vinegar. When using this as a sauce with less lemon juice or vinegar, it may be used right away. However, allowing it to rest for 20 to 30 minutes gives the ground flaxseed time to thicken the mixture before it is used.

Spinach

Spinach 101 – The Basics

Spinach is a very healthful leafy green vegetable that most of us are familiar with. We add them to smoothies, salads, egg dishes, casseroles, soups, juices, and more. But if you’re wondering about spinach and its health benefits, or just looking for ideas for something different to do with this leafy green, look no further! Below is a comprehensive article all about spinach that covers everything from soup to nuts about this wholesome vegetable.

Enjoy!
Judi

Spinach 101 – The Basics

About Spinach
The leafy green vegetable, spinach, is a member of the chenopod or amaranth family (Chenopodiaceae and Amaranthaceae). Spinach is a cousin to beets (and beet greens) and Swiss chard, also members of the chenopod group. The grains quinoa and amaranth are members of this same plant family.

There are different varieties of spinach, including the most popular savoy, semi-savoy, and flat-leafed varieties. The savoy varieties have curly leaves, unlike the flat-leaf variety that most of us are familiar with. We’re accustomed to spinach being green, but other varieties can have purple or even red colors.

Spinach appears to be native to the Middle East and was cultivated there for over a thousand years. Spinach was eventually taken around the world, after initially being traded with Asian cultures. Today, China grows the most spinach commercially, with the United States, Japan and Turkey falling within the top 10 spinach-producing countries.

Nutrition and Health Benefits of Spinach
Spinach is a very healthful vegetable to eat. It is an excellent source of Vitamin K. One cup of cooked spinach provides a whopping 987% of the recommended daily intake of Vitamin K. That’s a LOT of Vitamin K! That same one cup also provides just over 100% of our daily needs for Vitamin A (in the form of beta-carotene), and a lot of our needs for manganese, folate, magnesium, iron, copper, Vitamins B2, B6, E, C, and calcium. It also contains very good amounts of potassium, fiber, phosphorus, Vitamin B1, zinc, protein, and other nutrients as well. Spinach is mostly water, so a 3.5 ounce (100 gram) serving of fresh spinach has only 23 calories. One cup of raw spinach has a mere 7 calories!

Anti-inflammatory Support. Spinach contains a number of flavonoids known to have anti-inflammatory benefits. These benefits have been shown to have distinct effects within the intestinal tract, promoting the release of nitric oxide, due to the nitrate content of spinach. Nitric oxide lowers blood pressure by promoting the relaxation of blood vessels, increasing the flow of blood, oxygen and nutrients throughout the body. Increased nitric oxide has been shown to lower the risk of heart disease, diabetes, and erectile dysfunction.

Note: Naturally-occurring nitrates in vegetables are different than sodium nitrates used as preservatives in processed meats. The nitrates found in vegetables are harmless, and in fact, they are health promoting. To the contrary, the sodium nitrates used as preservatives in processed meats have been found to promote the formation of compounds (nitrosamines) that can cause cancer. So there is no reason to fear eating spinach because of its nitrate content.

Spinach also is a good source of alpha-linolenic acid (ALA), an omega-3 fatty acid. ALA has been shown to have anti-inflammatory effects, and in some cases, comparable to that of corticosteroids.

Satiety Effects of Spinach. Spinach is high in chlorophyll and other compounds that have been shown to help regulate hunger, satiety, and also blood sugar levels. These compounds delay stomach emptying, helping us to feel full longer and decrease the level of the hormone ghrelin. Ghrelin is the hormone that signals when the stomach is empty sparking the “hunger” feeling, encouraging us to eat. Extracts of these compounds from spinach have been shown to have comparable effects to medications used to control type 2 diabetes.

Cancer Prevention. Spinach contains compounds including antioxidants that may slow cancer growth. One study found that these compounds reduced the growth of cervical tumors. Several studies have linked spinach to a reduced risk of prostate cancer. Other studies found that spinach may also reduce the risk of breast cancer.

Eye Health. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. These same compounds help to protect our eyes from sunlight damage. They have also been found to help prevent macular degeneration and cataracts, which are major causes of blindness.

Skin and Hair Health. Spinach contains a lot of beta-carotene, which helps to moderate the amount of oil produced by our skin and hair follicles. The oils help to keep skin and hair healthy. The beta-carotene content of spinach combined with its abundant vitamin and mineral content may also help to promote hair growth and prevent hair loss.

Oxalates. Spinach has a high oxalate (also called oxalic acid) content. Oxalates are naturally occurring organic acids found in a variety of foods. Oxalates in themselves are not harmful, but in some people with certain medical conditions (such as being prone to developing kidney stones), dietary oxalates must be highly restricted. Therefore, spinach may not be good for such individuals. The oxalates in spinach can be reduced by boiling the spinach (leaching the oxalates into the cooking water), or by combining spinach with foods rich in calcium, such as milk products. In the latter case, the calcium from calcium-rich foods binds with the spinach oxalates in the intestinal tract, reducing the availability of the oxalates.

Vitamin K. Spinach is extremely high in Vitamin K, an important vitamin used in our blood clotting function. Individuals taking blood thinning medications, such as Warfarin, must control their intake of Vitamin K so it does not interfere with their medication. If you take such a medication, it is important to consult with your physician before increasing your intake of spinach or any other high source of Vitamin K because of the potential interaction with your medication.

How to Select Fresh Spinach
Choose fresh spinach with bright green leaves and stems and no signs of yellowing. The leaves should look fresh and tender and have no signs of bruising or wilting. Avoid any with a slimy coating because that indicates the spinach is old and decayed.

How to Store Fresh Spinach
Keep your fresh spinach UNWASHED in a plastic bag or tub in the refrigerator. If there are signs of moisture in the bag or tub, place a paper towel on top of the spinach (in a tub), or roll the leaves up in a long strip of paper towel (when storing it in a plastic bag) to absorb moisture that forms during storage. Store it wrapped and in the refrigerator for up to 5 days. Most spinach in bags or tubs will have a best by date stamped on it. Try to use it no later than that day for best quality.

How to Prepare Fresh Spinach
Do not wash your fresh spinach until you are ready to use it. Wash it well by swishing the spinach in a bowl of water. This will remove any sand or debris that was clinging to the leaves. Remove the leaves, empty the bowl, and repeat the process until the water is clean after rinsing the leaves. Spinach may be spun dry or placed in a colander and gently shaken to remove excess water.

Fresh vs Frozen Spinach
Fresh. Fresh spinach is available year-round in most American grocery stores. It has a mild flavor and can be used in salads or included in fresh juices or smoothies. It is versatile, since it can also be cooked or included in any dish that calls for spinach. It is important to note that a tub of fresh spinach can go a long way when used in its fresh, raw state. But when cooked, it quickly dwindles down to seemingly very little, so a little bit of cooked spinach can actually represent a lot of the fresh version.

Frozen. Frozen spinach has been quickly blanched then frozen and bagged. It is a convenient food to have on-hand when a recipe calls for adding spinach to a dish. Frozen spinach cannot take the place of fresh spinach in salads because the texture is entirely different. However, it adds a nice color and nutritional boost to any cooked dish that includes spinach. The flavor of frozen and cooked spinach is stronger than that of fresh, raw spinach. So, if it’s too strong for your taste preferences, it may be good to include it as a component in a mixed food of some sort rather than eating it as a solo side dish.

Quick Ideas and Tips for Using Spinach
If you want to use more spinach in your meals, but are not quite sure where to get started, here are some ideas…

* Add layers of fresh spinach when making a pan of lasagna.

* A fresh spinach salad with dried cranberries, nuts, and your favorite salad dressing is a nutritious and easy side dish.

* To retain the nutrients in spinach as much as possible, steam it (traditionally), or stir-steam or sauté it for as little time as possible, using as little water as possible.

* Add fresh or frozen spinach to your favorite smoothie.

* Add fresh or frozen spinach to add color and a nutritional boost to any soup. Add it toward the end of cooking since it needs little cooking time.

* The flavor of spinach blends well with eggs. So add a little fresh or frozen spinach to your favorite egg dish or casserole. It adds color, texture and nutrients.

* Add some fresh or frozen spinach at the end of cooking when making a stir-fry.

* Make savory pancakes by adding spinach to the batter. Top them with yogurt, sour cream or cashew cream.

* Toss some fresh or frozen spinach into your favorite pasta dish.

* Stir-steam some fresh spinach with mushrooms and garlic for a fast, easy side dish. Use vegetable stock instead of water for more flavor. Only 2 or 3 tablespoons is enough to do the job.

* Add some fresh spinach along with lettuce and tomato on a sandwich.

* Toss a little spinach into your favorite risotto.

* Add some sautéed spinach to a hot cooked grain of choice for added color, texture and nutrients.

* Blend spinach into your favorite pesto.

* Add some fresh spinach to your favorite burritos or quesadillas.

Herbs and Spices That Go Well with Spinach
Allspice, basil, capers, cardamom, cayenne, chervil, chili pepper flakes, cilantro, cloves, coriander, cumin, curry powder, dill, garlic, ginger, lemongrass, lovage, mace, marjoram, mint, mustard, nutmeg, oregano, parsley, pepper, rosemary, sage, salt, sorrel, tarragon, thyme

Foods That Go Well with Spinach
Proteins, Legumes, Nuts, Seeds: Almonds, bacon, beans, chicken, chickpeas, eggs, fish, hummus, lentils, nuts (esp. almonds, cashews, pecans, pine nuts, and walnuts), nut butters, peas, seeds (pumpkin, sesame, sunflower), shrimp, tahini, tofu

Vegetables: Artichokes, arugula, asparagus, beets, bell peppers, broccoli, carrots, cauliflower, chiles, chives, eggplant, leeks, mushrooms, onions, potatoes, ramps, scallions, shallots, squash (summer), sweet potatoes, tomatoes, zucchini

Fruits: Apples, avocado, dried fruit (esp. cranberries, raisins), figs, lemon, lime, olives, orange, pears, tangerines

Grains and Grain Products: Bread crumbs, grains (in general), polenta, quinoa, rice

Dairy and Non-Dairy: Butter, cheese (esp. cheddar, Feta, goat, Gruyere, mozzarella, Parmesan, ricotta), coconut milk, cream, milk, yogurt

Other Foods: Horseradish, miso, mustard (Dijon), oil (esp. olive, sesame), soy sauce, stock, sugar, tamari, vinegar

Spinach has been used in the following cuisines and dishes…
Burritos, calzones, casseroles, creamed spinach, crepes, curries, dips, egg dishes, falafels, gratins, Greek cuisine, Indian cuisine, Italian cuisine, Japanese cuisine, Mediterranean cuisines, pasta dishes, pestos, pies, pilafs, pizza, purees, quesadillas, risottos, salad dressings, salads, smoothies, soufflés, soups, spreads, stews, stir-fries, veggie burgers

Suggested Flavor Combos Using Spinach
Combine spinach with any of the following combinations…

Almonds + mushrooms + lemon
Avocado + grapefruit + red onions
Beets + fennel + orange + walnuts
Cheese + fruit + nuts
Chili pepper flakes + garlic + olive oil + vinegar
Citrus + pomegranate + onion + walnuts
Dried cranberries + goat cheese + hazelnuts + pears
Fennel + orange + red onions
Garlic + lemon + olive oil + Parmesan cheese + parsley
Garlic + mushrooms + tofu
Garlic + rosemary
Garlic + sesame
Lemon + tahini
Mushrooms + nutmeg + ricotta
Nuts + raisins
Pumpkin seeds + wild rice

Recipe Links
Easiest Cooked Spinach Ever (Judi in the Kitchen video) https://youtu.be/G2T1Fznx7KQ

Make a Frittata with Breakfast Potatoes and Spinach (Judi in the Kitchen video) https://youtu.be/BAmwJYqu2Bc

10 Flavorful Ways to Cook Spinach https://www.onegreenplanet.org/vegan-food/sensational-ways-to-cook-with-spinach/

38 Ways to Eat Spinach That Aren’t Just another Boring Salad https://www.delish.com/cooking/g2013/spinach/

35 Tasty Ways to Use Frozen Spinach https://www.wisebread.com/35-tasty-ways-to-use-frozen-spinach

Mediterranean Baby Spinach Salad http://www.whfoods.com/genpage.php?tname=recipe&dbid=315

Figs, Walnuts and Spinach Salad http://www.whfoods.com/genpage.php?tname=recipe&dbid=194

Golden Spinach and Sweet Potato Healthy Sauté http://www.whfoods.com/genpage.php?tname=recipe&dbid=186

Indian-Style Lentils http://www.whfoods.com/genpage.php?tname=recipe&dbid=232

Fast and Easy Steamed Spinach (Judi in the Kitchen video) https://youtu.be/ZWuZHxdPGxg

How to Turn a Bag of Frozen Spinach into Your Kids’ Favorite: Skillet Spinach with Garlic https://foodlets.com/2015/01/30/simple-sides-frozen-spinach-garlic-powder-olive-oil/

57 Superfood Spinach Recipes https://www.tasteofhome.com/collection/superfood-spinach-recipes/

Resources
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43#descr

https://www.healthline.com/nutrition/how-to-increase-nitric-oxide

https://www.ncbi.nlm.nih.gov/pubmed/29698923

https://www.sciencedirect.com/science/article/abs/pii/S0955286315002004

https://flaxcouncil.ca/abstract/anti-inflammatory-potential-of-alpha-linolenic-acid-mediated-through-selective-cox-inhibition-computational-and-experimental-data/

https://www.ncbi.nlm.nih.gov/pubmed/22669722

https://iovs.arvojournals.org/article.aspx?articleid=2168117

http://whfoods.org/genpage.php?tname=george&dbid=48

https://www.thekitchn.com/frozen-spinach-ideas-259736

https://www.healthline.com/nutrition/foods/spinach#nutrients

https://www.medicalnewstoday.com/articles/270609.php#nutrition

https://www.healthline.com/nutrition/foods-for-hair-growth#section3

https://producemadesimple.ca/what-goes-well-with-spinach/

https://www.researchgate.net/publication/10705679_Bioavailability_of_soluble_oxalate_from_spinach_eaten_with_and_without_milk_products

Page, Karen. (2014) The Vegetarian Flavor Bible. New York, NY: Little, Brown and Company.

About Judi
Julia W. Klee (Judi) began her journey enjoying “all things food” in elementary school when she started preparing meals for her family. That love of food blossomed into a quest to learn more and more about health and wellness as related to nutrition. She went on to earn a BS Degree in Food and Nutrition, then an MS Degree in Nutrition. She has taught nutrition and related courses at the college level to pre-nursing and exercise science students. Her hunger to learn didn’t stop upon graduation from college. She continues to research on a regular basis about nutrition as it relates to health. Her hope is to help as many people as possible to enjoy foods that promote health and wellness.