asian cold noodle salad

This meal is vegetarian-friendly and dairy-free.

the goods:

1/2 cup rice vinegar

2 tablespoons grapeseed oil (or olive oil)

2 teaspoons sesame oil

3 cloves of garlic, minced (organic preferred)

2 teaspoons hoison sauce

2 teaspoons low sodium soy sauce

1 tablespoon black sesame seeds

1/4 cup sliced, unsalted, dry toasted almonds

3/4 cup chopped fresh cilantro leaves

3/4 cup chopped fresh basil leaves

2 green onions, finely diced

1/2 red bell pepper, julienned

1/2 yellow bell pepper, julienned

1 cup shredded carrot

1/2 pound whole wheat thin spaghetti noodles

the process:

1. Cook spaghetti and set aside

2. Prepare vegetables and add to large bowl

3. Add pasta and all other ingredients to bowl

4. Toss together multiple times to coat pasta well

5. Leave in fridge for 1-2 hours (overnight is best)

6. Serve cold

the result:

4 servings

the benefits:

Carrots have many health benefits including reduced cholesterol, prevention from heart attacks, warding off certain cancers (including lung and breast cancer) and many others. They are a good source of antioxidants, are rich in vitamins A, C and K, and potassium. The vitamin A in carrots can help improve eyesight. Carrots can help prevent stroke, lower blood sugar levels and protect against macular degeneration.

Green Onion are a great source of vitamins A and C and contain no fat. They can help with heart health, lower cholesterol levels and lower the risk of some cancers.

Whole Grain Pasta is a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion. Whole grains can also can help women avoid gallstones and can help to protect against breast cancer. Studies show that Increasing consumption of whole grains could reduce the risk of childhood asthma by about 50%.

Peppers are rich in vitamins A, C and K - especially red peppers. These vitamins help to prevent cell damage, cancer, diseases related to aging and they help support immune function. They contain anti-inflammatory nutrients and red peppers are a good source of lycopene.

Cilantro is a powerful natural cleansing agent and can help remove heavy metals from the body. It is also an anti-inflammatory, which can help symptoms of arthritis. Cilantro helps to ward of urinary tract infections and feelings of nausea. It aids in insulin secretion and lowers blood sugar levels, contains immune-boosting properties, acts an an expectorant, help ease eye-aging, promotes healthy liver function and is a great source of iron and magnesium.

Almonds are Rich in Vitamin E and high in protein. They are also claimed to help improve complexion, aid in the prevention of cancer and when eaten daily, help to reduce the number of risk factors in heart disease.

Garlic has a wonderful ingredient called allicin, which is known to have wonderful anti-bacterial, anti-viral, anti-fungal and antioxidant properties. It can also help regulate blood sugar levels and can help in many types of cancer.

Basil is a great source of vitamin A (and beta carotene), which can help to lessen the progression of asthma, osteoarthritis and rheumatoid arthritis. The magnesium in basil helps to promote cardiovascular health by promoting healthy blood flow through blood vessels. Basil is also a great source of iron, calcium, potassium and vitamin C. 

the brands (used in this recipe):

Ronzoni Healthy Harvest Pasta

San-J Organic, Gluten-Free Soy Sauce

Christopher Ranch Organic Garlic 

Grimmway Farms Bunny-Luv Organic Carrots

Trader Joe's Almonds 

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black bean, avocado and tomato salad

This meal is vegan-friendly, gluten-free and dairy-free.

the goods:

organic leafy greens

1 can (organic) black beans, rinsed and drained

1 tomato, chopped (organic preferred)

1 avocado, diced (organic preferred)

1/2 cup fresh cilantro, chopped (organic preferred)

1 lime, cut (to squeeze over salad)

Optional: Oil and vinegar or balsamic vinaigrette dressing

the process:

1. Combine all ingredients and toss

2. Squeeze lime over salad

3. Serve as is, or with oil and vinegar for dressing

the result:

4-6 servings

the benefits:
Organic Leafy Greens are a good source of nutrients that may help reduce damage to the heart and are full of antioxidants. Dark leafy greens are rich in vitamins C, E, K, folate, iron and calcium. They are also a good source of fiber and omega-3 fatty acids. These benefits help to slow the aging process, aid in cancer prevention and reduce the risk of coronary disease. Another benefit to eating leafy greens is the vitamin A which boosts skin health and minimizes the production of sebum, helping to limit acne. This nutrient also strengthens the skin's protective tissue and helps to flush out toxins.

Black Beans are a very good source of cholesterol-lowering fiber. This high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. Black beans are also loaded with protein and anti-oxidants, that may help protect against cancer. They help to provide energy while stabilizing blood sugar levels - a winning combination!

Avocados are packed full of goodness! They can inhibit the growth of different cancers, including oral cancer. Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cells and destroy them without harming healthy cells. Avocados may help to prevent breast cancer, as well as aging-related eye disease. They can help lower cholesterol, prevent strokes, and lower the risk of heart disease.

 Cilantro is a powerful natural cleansing agent and can help remove heavy metals from the body. It is also an anti-inflammatory, which can help symptoms of arthritis. Cilantro helps to ward of urinary tract infections and feelings of nausea. It aids in insulin secretion and lowers blood sugar levels, contains immune-boosting properties, acts an an expectorant, help ease eye-aging, promotes healthy liver function and is a great source of iron and magnesium.

Tomatoes contain lycopene, which helps prevent cancer and heart disease. Lycopene, when served with olive oil (as in this recipe), has been shown to fight breast, pancreatic and intestinal cancers. Tomatoes have been shown to help reduce the risk of prostate cancer. They are also an excellent source of vitamins A and C, can help to reduce LDL cholesterol levels and contain bone-strengthening vitamin K. Tomatoes are a wonderful source of antioxidants, which help boost immune function. 


the brands (used in this recipe):

Earthbound Farms Organic Greens 

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strawberry nut salad

This salad is vegan-friendly.

the goods:

3 to 4 cups organic leafy greens

1 1/2 cups organic fresh strawberries, sliced

1 cup walnuts, no salt added

1 cup sliced almonds, no salt added

1 teaspoon cinnamon

1 teaspoon nutmeg

oil and balsamic vinegar (for dressing)

the process:

1. Wash greens. Set aside

2. Wash strawberries and slice. Leave two whole strawberries for garnish

3. Mix greens, strawberries, cinnamon, nutmeg, walnuts and almonds

4. Top salad with oil and vinegar

5. Garnish with two whole strawberries


the result:

2 to 4 servings


the benefits:
Strawberries are an excellent source of dietary fiber and vitamins C and K. They are a very good source of manganese, pantothenic acid, vitamin B1, and iodine. They are a good source of folic acid, biotin, and vitamin B6. Strawberries contain high levels of antioxidants, which can decrease the risk of chronic disease. Studies have shown that strawberry consumption can increase anti-cancer activity on cancer cells of the breast, oesophagus, skin, colon, prostate and pancreas. Due to their positive effects against anti-neurodegenerative diseases, strawberries are helpful in slowing the onset and reduce the effects of Alzheimer’s disease.


Organic Leafy Greens are a good source of nutrients that may help reduce damage to the heart and are full of antioxidants. Dark leafy greens are rich in vitamins C, E, K, folate, iron and calcium. They are also a good source of fiber and omega-3 fatty acids. These benefits help to slow the aging process, aid in cancer prevention and reduce the risk of coronary disease. Another benefit to eating leafy greens is the vitamin A which boosts skin health and minimizes the production of sebum, helping to limit acne. This nutrient also strengthens the skin's protective tissue and helps to flush out toxins.


Walnuts have antioxidant and anti-inflammatory benefits that help protect against metabolic syndrome, cardiovascular problems and type 2 diabetes. There are links to walnuts and decreased risk in prostate and breast cancer. Walnuts can also lower serum LDL cholesterol and are high in protein.


Almonds are Rich in Vitamin E and high in protein. They are also claimed to help improve complexion, aid in the prevention of cancer and when eaten daily, help to reduce the number of risk factors in heart disease.

Cinnamon is a great source of fiber, iron and calcium. When added to food, it helps to naturally preserve the food by inhibiting bacteria growth a food spoilage. It can help to lower LDL cholesterol and can have a regulatory affect of blood sugar levels.


the brands (used in this recipe):
Earthbound Farms Organic Greens 

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apple walnut salad

This salad, minus the dressing, is vegan-friendly.

the goods:

organic leafy greens

½ cup raisins (organic preferred)

½ cup shelled walnuts

1 apple

optional: 2 tablespoons Marie's yogurt feta dressing (no preservatives or MSG)

the process:

1. Chop or slice one apple. Fuji and red delicious are both good options.
Save a few slices for an edible garnish!

2. Mix salad greens with walnuts, raisins and apples

3. Toss all salad ingredients with 2 tablespoons of yogurt dressing

4. Enjoy!

the result:

One serving of scrumptious salad

the benefits:

Organic Leafy Greens are a good source of nutrients that may help reduce damage to the heart and are full of antioxidants. Dark leafy greens are rich in vitamins C, E, K, folate, iron and calcium. They are also a good source of fiber and omega-3 fatty acids. These benefits help to slow the aging process, aid in cancer prevention and reduce the risk of coronary disease. Another benefit to eating leafy greens is the vitamin A which boosts skin health and minimizes the production of sebum, helping to limit acne. This nutrient also strengthens the skin's protective tissue and helps to flush out toxins.

Apples have many, many benefits including protection against osteoporosis and Alzheimer's Disease. Apples lower LDL cholesterol and can reduce the risk of breast cancer, colon cancer and liver cancer. The pectin in apples can also help to lower the body's need for insulin for those managing diabetes.

Walnuts have antioxidant and anti-inflammatory benefits that help protect against metabolic syndrome, cardiovascular problems and type 2 diabetes. There are links to walnuts and decreased risk in prostate and breast cancer. Walnuts can also lower serum LDL cholesterol and are high in protein.

Raisins can help in eye care, dental care and bone health. They are rich in iron and rank among the top antioxidant foods and have a key ingredient that helps promote good oral hygiene. Raisins also help to boost sexual libido and protect against the formation of tumor and colon cancer. They can even help fight fevers!

the brands (used in this recipe):

Earthbound Farms Organic Greens 

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