Tag Archives: prebiotic fiber

Preserved Lemon and Garlic Salad Dressing

Preserved lemon and garlic salad dressing

My go-to salad dressing consists of just:

To make this dressing: Mix these ingredients in a small jar and shake. Then just add a little more of this or that, until you get the taste you like.

I use Preserved Lemon and Garlic Dressing for all kinds of different salads and much more. For example:

  • Instead of dipping artichoke leaves in butter, dip them in this dressing (slightly warmed).
  • For a super summer side dish, mix this dressing with cooked/cooled artichoke hearts (from Trader Joes, in frozen section), chopped olives, chopped red bell peppers, and torn basil leaves.
  • To cook shrimp scampi.
  • To season cooked fresh asparagus.

NUTRITION TIP: Asparagus and the garlic are rich in prebiotic fiber, which we should eat more of and here’s why.

Enjoy and be healthy!

~Leni

P.S. My Monamifood.wordpress.com blog is back! I plan to post short and simple posts like this one. Hope you enjoy it!

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My breakfast: Green Smoothie, Scrambled Eggs, Kimchi, Avocado and Green Tea

When people find out that I’m a foodie with a background in nutrition, they often ask: “What do you recommend for breakfast?” So, here’s a post about a breakfast I would recommend — my breakfast this morning.

As shown in the photo, I had a green smoothie (recipe below), scrambled eggs with  green onions, kimchi, avocado slices with balsamic vinegar, and green tea.

Very Slightly Sweet Green Smoothie to Eat with a Spoon

This smoothie is loaded with fresh green veggie goodness and has very little sugar or carbs! Whip up batch and store it in the refrigerator so it’s ready to grab and enjoy anytime! It’s perfect for eating mindfully with a spoon — or maybe not so mindfully while preparing breakfast or packing lunches for the day.

Ingredients

2 small/medium zucchini (about  10 ounces)
1 bunch fresh cilantro, including the stems (3 1/2 to 4 ounces)
1/2 pound fresh asparagus
2 small/medium organic cucumbers with skins on (8 ounces), cut into quarters
1 cup cold filtered water
1 cup coconut water

Steps

To bring out the delicate sweetness of the zucchini, lightly cook the it as shown in this earlier post; set aside. While the zucchini is cooking, put remaining ingredients into a blender and purée. When the zucchini is cooked, cut each one into quarters and  then add to the blender, purée until you have a smooth and thick consistency.

Food and Nutrition Notes 

Cilantro – This amazing herb has been used to bind heavy metals and purify polluted water! Maybe it can do the same in the body? I couldn’t find any hard science on this, but surely some scientists somewhere must be working on this! For a summary of cilantro’s health benefits see Wikipedia.

Coconut water – Coconut water is delicious and also lower in sugar than many fruit juices! And it has other benefits as well, as mentioned by this article at mercola.com. And here’s a great article about how to choose the best tasting and healthiest brand of coconut water. Based on the information I learned from reading this article and price considerations, I chose to order Harvest Bay Coconut Water (from Amazon). It has 10 grams of carbs per 250 ml (~8.3 ounces) — a lower carb count than most of the other brands. (After we try it, I’ll post a comment here to let you know what I thought of it.)

Asparagus – According to a 2013 review article in the journal, Nutrients, asparagus is a good source of prebiotic fiber, which is the kind of fiber that probiotic bacteria (the good bacteria for your gut) need in order to thrive. “Prebiotics occur naturally in foods such as leeks, asparagus, chicory, Jerusalem artichokes, garlic, onions, wheat, oats, and soybeans.”

Eggs from pasture-raised chickens – Eggs from pasture-raised chickens are the healthiest eggs. But these eggs can be pricy. For example, at Whole Foods, one dozen Vital Farms pasture-raised eggs cost about $7.00! Fortunately, at farmer’s markets, you often find pasture-raised eggs for a few dollars less, or about $5.00 a dozen.

Green onions (scallions)Green onions are an unheralded super food, according to Jo Robinson who spent 10 years doing research for her book, Eating on the Wild Side. Here’s what Jo has to say about green onions: “green onions, they have 100 times more phytonutrients than other onions in the store. They’re inexpensive, they’re common and they’re unheralded super foods. It’s the green portions that are the best for you; when you’re chopping them up, make sure you chop up all the green portions too.”

Kimchi – Kimchi’s health promoting properties are amazing! I like the Wildbrine Korean Kimchi available at many health food stores. To learn more about kimchi, see an earlier post on this blog.

Avocado – Very interesting info about the amazing nutritional properties of avocado can be found at  the website, The World’s Healthiest Foods.

Green tea and lemon juiceto boost the absorption of the antioxidants in green tea, add a little lemon juice to your tea. Having this organic lemon juice on hand makes it easy to add lemon just to tea (or whatever) anytime.

Enjoy and be healthy!
Leni