Grapefruit and Fennel Salad

7124564748 • March 28, 2025

Grapefruit and Fennel Salad with Arugula and Avocado

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Grapefruit and Fennel Salad with Arugula and Avocado

Ingredients:

  • 2 large grapefruits, peeled and segmented
  • 1 small fennel bulb, thinly sliced
  • 2 cups fresh arugula
  • 1 ripe avocado, sliced
  • 1 tablespoon freshly squeezed grapefruit juice (for the dressing)
  • 1 tablespoon apple cider vinegar
  • 1/2 teaspoon pink Himalayan salt (or to taste)
  • 1/4 teaspoon black pepper
  • 1 teaspoon Dijon mustard
  • 3 tablespoons cold-pressed olive oil

Instructions:

Prepare the Salad Ingredients:

Peel and segment the grapefruits, making sure to remove any seeds. Set aside.

Thinly slice the fennel bulb. Remove any tough outer layers if necessary.

Slice the avocado and set aside.

Wash and dry the arugula leaves.

Make the Salad Dressing:

In a small bowl, whisk together the freshly squeezed grapefruit juice, apple cider vinegar, pink salt, black pepper, Dijon mustard, and cold-pressed olive oil until well combined.

Assemble the Salad:

In a large bowl, combine the arugula, fennel slices, and grapefruit segments. Toss gently to mix.

Add the avocado slices to the salad just before serving to prevent them from becoming mushy.

Dress the Salad:

Drizzle the dressing over the salad and toss gently to coat all the ingredients with the dressing.

Serve:

Serve immediately as a fresh, light, and nutritious salad. Enjoy!

Health Benefits of the Key Ingredients:

Grapefruit: Rich in Vitamin C, antioxidants, and fiber, grapefruit boosts the immune system, supports skin health, helps with weight management, and has heart-healthy benefits by reducing cholesterol levels.

Fennel: Packed with dietary fiber, antioxidants, and vitamins (especially Vitamin C), fennel supports digestive health, reduces bloating, and helps regulate blood pressure. It also has anti-inflammatory properties.

Arugula: A low-calorie leafy green high in Vitamin K, folate, and antioxidants, arugula promotes bone health, supports detoxification, and has anti-cancer properties due to its high levels of glucosinolates.

Avocado: High in healthy monounsaturated fats, fiber, and potassium, avocados support heart health, aid digestion, improve skin health, and help regulate blood sugar levels.

Apple Cider Vinegar: Known for its ability to improve digestion, support weight loss, and balance blood sugar levels, apple cider vinegar is a great addition to any diet.

Enjoy! :)


Grapefruit and Fennel Salad

Gut Friendly Cauliflower

By 7124564748 • March 28, 2025
This battered steamed cauliflower with yogurt sauce and caper topping is a flavorful and satisfying gluten-free dish that’s rich in nutrients. It offers a perfect balance of crispy, creamy, and tangy flavors while supporting digestive health, heart health, and overall wellness! Battered Steamed Cauliflower with Yogurt Sauce and Caper Topping (Gluten-Free) Ingredients: For the Cauliflower: 1 medium cauliflower head, cut into florets 2 large eggs 1 cup chickpea flour (also known as besan) 1 teaspoon garlic powder 1 teaspoon onion powder 1 teaspoon smoked paprika (or regular paprika) ½ teaspoon turmeric (optional, for color and extra health benefits) ½ teaspoon cumin powder Salt and pepper to taste 2 tablespoons olive oil or coconut oil (for frying) For the Yogurt Sauce: 1 cup plain Greek yogurt (or dairy-free yogurt for a vegan option) 1 tablespoon lemon juice 1 teaspoon garlic powder 1 teaspoon fresh dill (or dried dill) Salt and pepper to taste For the Topping: 2 tablespoons capers, drained and rinsed Fresh parsley or cilantro or dill for garnish (optional) Instructions: Steam the Cauliflower: Cut the cauliflower into bite-sized florets. Steam the florets in a steamer basket for about 5-7 minutes, or until they are slightly tender but still firm (they should not be fully cooked, as they will cook more during frying). Prepare the Battering Mixture: In a large mixing bowl, whisk the eggs until well beaten. Add the chickpea flour, garlic powder, onion powder, smoked paprika, turmeric, cumin, salt, and pepper. Stir until you have a smooth batter. It should be thick enough to coat the cauliflower florets without dripping off too easily. If the batter is too thick, you can add a little water, a tablespoon at a time, to adjust the consistency. Coat the Cauliflower: Once the cauliflower is steamed and cooled slightly, dip each floret into the batter, ensuring it’s evenly coated. Fry the Cauliflower: Heat the olive oil or coconut oil in a large skillet over medium heat. Once hot, carefully add the battered cauliflower florets to the pan. Fry in batches for about 3-4 minutes on each side, or until they are golden brown and crispy. Make sure not to overcrowd the pan to ensure even cooking. Prepare the Yogurt Sauce: While the cauliflower is frying, mix the Greek yogurt, lemon juice, garlic powder, fresh dill, salt, and pepper in a small bowl. Stir well to combine and adjust seasoning to taste. Assemble the Dish: Once the cauliflower is crispy and golden, transfer it to a paper towel-lined plate to remove excess oil. On a serving platter or individual plates, spread a generous layer of the yogurt sauce as a base. Top with Cauliflower and Capers: Arrange the crispy cauliflower florets on top of the yogurt sauce. Sprinkle the capers evenly over the cauliflower for a burst of salty flavor. Garnish and Serve: Garnish with fresh parsley or cilantro, if desired, and serve immediately. Enjoy this crispy, creamy, and flavorful gluten-free dish! Health Benefits: Cauliflower: Cauliflower is rich in fiber, vitamins C and K, folate, and antioxidants, supporting immune health, digestion, and reducing inflammation. It’s a great low-carb and nutrient-dense vegetable. Chickpea Flour: Chickpea flour is high in plant-based protein, fiber, and essential nutrients like iron and magnesium, supporting digestion, muscle health, and blood sugar stability. Eggs: Eggs provide high-quality protein and essential nutrients like vitamin B12 and selenium, promoting muscle health, brain function, and overall vitality. Yogurt: Greek yogurt is a great source of probiotics, which promote gut health and improve digestion. It’s also rich in calcium and protein, supporting bone health and muscle repair. Capers: Capers are high in antioxidants and contain compounds that help reduce inflammation and support heart health. They also provide a salty kick, balancing the richness of the cauliflower and yogurt sauce. Olive Oil: Olive oil is rich in heart-healthy monounsaturated fats and antioxidants, promoting cardiovascular health and reducing inflammation. Garlic and Spices: Garlic powder, turmeric, and cumin are all packed with anti-inflammatory properties and antioxidants that help boost immunity, reduce inflammation, and improve overall health. Enjoy! :) For video recipes and more nutrition tips follow @eatwithiana on IG

Cozy Beans

By 7124564748 • March 28, 2025
This creamy bean and cashew stew is a wholesome, nutrient-dense dish that combines protein, healthy fats, and essential vitamins and minerals to support your immune system, heart health, digestion, and overall vitality. Perfect for a comforting, nourishing meal! Creamy Bean and Cashew Stew with Spinach Ingredients: 400g beans (soaked in water with a pinch of baking soda for a few hours and then cooked in a pressure cooker) 100g cashews (soaked in hot water for 10 minutes and then blended with 1 cup of water) 1 medium onion, chopped 3-4 garlic cloves, minced 5-7 regular tomatoes (or up to 20 cherry tomatoes), chopped 50g fresh spinach 2 tablespoons coconut oil Spices to taste (e.g., turmeric, cumin, coriander, paprika, chili powder, salt, pepper) Instructions: Prepare the Beans: Soak the beans in water with a pinch of baking soda for a few hours. After soaking, cook the beans in a pressure cooker until tender. Once cooked, set the beans aside. Prepare the Cashew Cream: Soak the cashews in hot water for about 10 minutes to soften them. After soaking, blend the cashews with 1 cup of water until smooth and creamy. Set this cashew cream aside. Cook the Vegetables: In a large pan, heat the coconut oil over medium heat. Add the chopped onion and garlic, and sauté for 3-4 minutes, until they become soft and aromatic. Add the Tomatoes and Spinach: Add the chopped tomatoes (or cherry tomatoes) to the pan and cook for 5-7 minutes, until they break down and become soft. Stir in the spinach and cook for another 2-3 minutes until wilted. Spice It Up: Add the spices of your choice to taste. Popular options include turmeric, cumin, coriander, paprika, chili powder, salt, and pepper. Stir to combine and cook for another minute to let the flavors meld. Combine the Cashew Cream and Beans: Pour the cashew cream into the vegetable mixture and cook for 2-3 minutes, allowing it to thicken and combine with the spices. Then, add the cooked beans to the pan and mix well. Cook for another 5 minutes, stirring occasionally. Serve: Once the stew has thickened and everything is well combined, serve hot. Enjoy your creamy, nutritious bean and cashew stew! Health Benefits: Beans: Rich in plant-based protein, fiber, and complex carbohydrates, beans are excellent for supporting digestion, stabilizing blood sugar levels, and providing sustained energy. They also contribute to heart health and are high in folate, which is important for cell repair and growth. Cashews: Cashews provide healthy monounsaturated fats, which support heart health. They are also a good source of copper, magnesium, and zinc, which are essential for boosting the immune system, supporting bone health, and maintaining a healthy metabolism. Spinach: Packed with iron, vitamins A and C, and antioxidants, spinach supports healthy blood circulation, boosts the immune system, and promotes healthy skin. It is also a great source of fiber, which aids digestion. Enjoy!:) For video recipes and more nutrition tips follow @eatwithiana on IG

Baked Cabbage Salad

By 7124564748 • March 28, 2025
Baked Cabbage Salad Recipe This baked cabbage salad is a delicious, nutrient-packed dish with a variety of health benefits! Ingredients: 1 medium head of cabbage, shredded 2 tablespoons olive oil 1 tablespoon lemon juice 1 tablespoon gluten-free soy sauce 1 garlic clove, minced 1 teaspoon salt (or to taste) ½ teaspoon black pepper ½ cup crispy fried onions ¼ cup crunchy mung lentils (pre-cooked or roasted) ¼ cup grated Parmesan cheese Instructions: 1. Preheat the Oven: Preheat your oven to 400°F (200°C). 2. Prepare the Cabbage: Shred the cabbage finely, removing the core. Place it in a large mixing bowl. 3. Season the Cabbage: Add olive oil, lemon juice, gluten-free soy sauce, minced garlic, salt, and pepper to the cabbage. Toss everything together so that the cabbage is evenly coated with the seasoning. 4. Bake the Cabbage: Spread the seasoned cabbage evenly on a baking sheet lined with parchment paper. Bake in the preheated oven for 20-25 minutes, or until the cabbage is tender and slightly crispy around the edges. 5. Prepare the Crunchy Mung Lentils: If you're using raw mung lentils, soak and cook them according to package directions or roast them in a hot pan for 5-10 minutes until they are crispy. If you're using pre-roasted lentils, they are ready to go! 6. Assemble the Salad: Once the cabbage is done, remove it from the oven and let it cool for a few minutes. Then transfer it to a large bowl or serving platter. 7. Add the Toppings: Top the cabbage with the crunchy mung lentils, crispy fried onions, and grated Parmesan cheese. Serve: Toss everything together gently before serving. Enjoy your crispy, savory, and delicious baked cabbage salad! Health Benefits of the Key Ingredients: Cabbage: Rich in fiber, vitamins (especially Vitamin C and K), and antioxidants, cabbage supports heart health, aids digestion, and boosts the immune system. Lemon Juice: Packed with Vitamin C, lemon juice helps to improve skin health, boosts immunity, and promotes hydration. Olive Oil: A good source of healthy monounsaturated fats and antioxidants, olive oil supports heart health and has anti-inflammatory properties. Garlic: Known for its antibacterial and antiviral properties, garlic may help lower blood pressure, improve cholesterol levels, and support overall immune function. Crunchy Mung Lentils: High in plant-based protein, fiber, and antioxidants, mung lentils support muscle health, digestion, and help stabilize blood sugar levels. Parmesan Cheese: A source of protein and calcium, Parmesan supports bone health, promotes muscle function, and provides essential vitamins like Vitamin A and B12. Enjoy! :)
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