Cucumber Water

Cucumbers are a good source of potassium and antioxidants which helps prevent and delay cell damage from oxidative stress. Drinking cucumber water helps your body get more potassium, potentially helping to lower your blood pressure.

What you'll need:
- 1 medium cucumber (scrubbed well)
- 2 quarts of spring water

 

Directions:

  1. Remove strips of cucumber skin, creating 1/2-inch wide alternating bands of peeled and unpeeled cucumber.

  2. Trim and discard ends. Halve the cucumber lengthwise and cut into 1/2-inch strips.

  3. Combine cucumber and water in large pitcher.

  4. Steep for 1 hour and serve.

Kale Chips

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Kale is loaded with all sorts of beneficial compounds, some of which have powerful medicinal properties. Excellent in Vitamin A, Vitamin K, Vitamin C and Manganese as well as other important minerals and vitamins. 

Fun Fact: A single cup of raw kale actually contains more vitamin C than an orange.

What you'll need:

- 1 bunch of kale
- 1 tablespoon of olive oil
- 1 teaspoon sea salt

 

Directions:

  1. Preheat an oven to 350 degrees F. Line a non-insulated cookie sheet with parchment paper.

  2. Wash and thoroughly dry the kale. With a knife or kitchen shears, carefully remove the leaves from the stems and tear into bite size pieces. Drizzle the kale with olive oil and sprinkle with sea salt.

  3. Bake until the edges are browned, 10-15 minutes.


* For extra flavor, add your favorite seasonings, like Parmesan cheese, sesame seeds, garlic, pepper, or cayenne pepper!

Kale & Walnut Pesto

 

 

 

 

 

 

 

 

 

 

 

 

Walnuts provide healthy fats, fiber, Vitamins and minerals all of which may help reduce heart disease risk; regulate weight; help preserve physical function, such as walking and self-care abilities as you age. As well as help protect your brain from damaging inflammation and support good brain function as you age, just to name a few benefits.

What you'll need:
- 1 medium bunch of kale (stems and center ribs removed)
- 1 garlic clove (crushed)
- 1/4 cup of finely grated Parmesan cheese
- 1/4 cup of toasted walnuts
- 1/2 cup of olive oil
- 1 tablespoon (or more) of lemon juice
- salt & pepper (to taste)

 

Directions:

  1. Blanch kale in a large pot of boiling salted water for one minute. Drain and rinse with cold water. Wring dry in a clean kitchen towel.

  2. Place kale, garlic, Parmesan cheese, and walnuts into a food processor and pulse until coarsely chopped.

  3. With the motor running, add the olive oil in a steady stream and process to a course puree. 

  4. Add lemon juice and season with salt and pepper. 

Beet Salad (Makes 6 servings)

Beets are low in calories, yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all the vitamins and minerals that you need. Studies have shown that beets can significantly lower blood pressure and are a good source of fiber, which is beneficial for digestive health.

 

What you'll need:

- 1 lb red beet (peeled and grated)
- ½ pound carrots (peeled)
- ½ cup basil (grated)
- 2 tablespoons of parsley
- 2 tablespoons of rice vinegar
- 6 tablespoons of extra-virgin olive oil
- the juice of ½ a lime
- pinch of sugar
- salt & pepper (to taste)

Directions:
1. In a large bowl, combine the vinegar, lime juice, sugar, and a large pinch of salt and pepper.
2. Whisk to combine. Gradually whisk in oil.
3. Add beets, carrots, basil, and parsley. Toss to combine. Taste and adjust for seasoning. 

Tomato, Cucumber & Feta Salad

(Makes 8 servings)

 

 

 

 

 

 

 

 

 

 

 

Tomatoes are a great source of Vitamin C, potassium, folate and Vitamin K. Studies show that tomatoes and tomato products may reduce the risk of heart disease and several cancers. They are also considered to be beneficial for skin health.

Compared to other cheeses, feta is low in calories and fat. It also contains a high amount of B Vitamins, phosphorus and calcium.

What you'll need:
- 6 cups of chopped cucumbers
- 2 large tomatoes (chopped)
- 1 bunch of scallions (chopped)
- 1 7-ounce package of feta (crumbled)
- 6 tablespoons of olive oil
- ¼ cup of fresh lemon juice
- salt & pepper (to taste)

 

Directions:

  1. Combine cucumbers, tomatoes, scallions and half of the feta in a large bowl.

  2. Whisk the oil and lemon juice together. Season with salt and pepper.

  3. Pour dressing over salad. Season to taste with salt and pepper. Sprinkle remaining half of feta over the salad and serve.

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