Today I bring you a very festive and ideal salad for the celebrations that are coming in the next few weeks. Reading the title, you can think that it is just another salad with kale and roasted pumpkin, but I have to tell you that, although the main ingredients are good, what makes this salad exquisite is the oil with which the vegetables are roasted and dress the whole set of ingredients, avocado oil. Have you tried it yet? Well, you should!

I must admit that I discovered it only a few weeks ago, thanks to Alvocat and Mas Montseny, and I have to say that it is amazing.

Avocado oil has such a delicate texture, super velvety, a vivid intense green and inviting to be enjoyed as it is, soaking a good bread of sourdough, and the truth is that it does not need much more.

Exactly, this avocado oil is made with raw materials from Spain, avocados that grow in Malaga and Valencian lands and the elaboration method is supervised to the milimeter, it is done by cold pressing the avocado pulp, which ensures that it keeps all its nutritional properties.

Wanting to experience a little more with him, how he behaves in different preparations, today I have tasted it roasted and in dressing and in both cases it taste great. The recipe you will see is simple, but what interested me was to let the ingredients shine by themselves.

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Ensalada de Calabaza y Champiñón Asados con Aliño de Aceite de Aguacate

Deliciosa ensalada que sirve tanto para un día de díario como para impresionar en una celebración. El aceite de aguacate hace que sea sublime

Course ensalada

Cuisine Healthy

Ingredients

Para las verduras asadas

• 1/2 calabaza en mi caso he utilizado una calabaza Hokkaido
• 200 gramos champiñones rubios o blancos o mix
• 1 cebolla roja
• 1 1/2 cucharada aceite de aguacate Alvocat
• sal
• pimienta negra recién molida
• unas ramitas tomillo fresco

Para el aliño

• 2 cucharadas aceite de aguacate
• 1 cucharada vinagre balsámico
• 1/2 cucharada mostaza antigua
• sal

Para la ensalada

• 1 manojo de kale
• 200 gramos quinoa cocida
• 1 puñado pipas de calabaza
• 1 manzana

Instructions

• Precalienta el horno a 180ºC y forra una bandeja para horno con papel vegetal.

Para asar las verduras

• Pela y corta la calabaza en gajos de un centímetro aproximadamente. Corta los champiñones por la mitad o en cuatro si son muy grandes. Pela y corta la cebolla en 8. Dispónlo todo en una bandeja de horno.
• Vierte el aceite de aguacate, sal, pimienta y ramas de tomillo. Da un par de vueltas y extiende bien. Hornea a 180ºC durante 15 minutos, hasta que la calabaza esté tierna.

Para el aliño

• Mientras las verduras se están asando prepara el aliño. Mezcla la mostaza con el vinagre, la sal y añade poco a poco el aceite de aguacate mientras sigues dando vueltas. Reserva.

Para la ensalada

• Prepara la kale, quitando el tallo central de las hojas y cortándolas en trozos medianos, ponlo en un bol grande. Añade un poquito del aliño y masajea la kale con la yema de los dedos para que se vaya relajando y se haga más blanda y fácil de digerir.
• Añade la quinoa cocida, la manzana cortada en láminas finas, las verduras asadas con el aceite de aguacate. Echa las semillas de calabaza y el resto del aliño. Mezcla bien antes de servir.

The post Kale Salad with Roasted Pumpkin & Mushrooms & Avocado Oil appeared first on Healthy Forkful.

Loved by some and hated by others, the endive is one of those ingredients that causes controversy and is that its flavor is quite characteristic and to that bitter taste of endive we owe its multitude of benefits.

There are several flavors offered by food, sweet, salty, spicy, astringent or bitter, all of them so varied and with specific properties. All have emotional connotations, we perceive the sweet as something pleasant while the bitter associate it with disgust, which is a pity because the bitter taste, specifically its active ingredients, has very important therapeutic properties.

The bitter taste is educated as we grow old. Our initial rejection is due to an adaptive question, most toxic substances have a bitter taste, hence our natural rejection, our body is simply preventing us from poisoning. The bitter taste is detected in the back of the tongue. As we have said, age is a long time ago, as we get older we are accepting better and more pure chocolate, more bitter, but with dosing and learning we could all benefit from the multitude of properties that have bitter-tasting vegetables.

Properties of bitter taste

• It acts on the hypothalamus, stimulating the appetite, so it is especially suitable for people with a lack of hunger or undernourished.
• Stimulate digestion because they potentiate the hormone that facilitates the digestion and absorption of nutrients. Causes the production of more bile and gastric and stomach juices. Thus the ingredients of bitter taste are especially good for people with difficult and heavy digestions.
• They have a detoxifying power. By stimulating the production of bile, it is in turn helping to digest and metabolize fats in the intestine and to eliminate unwanted microorganisms.
• It has a satiating power, hence bitter vegetables (chicory, arugula …) are used as a starter.
• Herbs and other bitter ingredients help fight candidiasis, parasites, rashes on the feet, tumors, and help decongest the lungs.

Bitter vegetables are rich in nutrients, highlighting vitamin A, C and K and minerals such as calcium, potassium and magnesium. They are rich in fiber and low in fat.

Although in spite of all their properties, they have very powerful principles so it is better to take them in small quantities daily, and if you are an anemic person better in moderation.

There are many ingredients that have bitter principles, the endive, arugula and dandelion are perhaps the best known, but celery, kale, cacao, olives, chicory, artichokes, zucchini, grapefruit, dill, chard or turmeric also they have them.

Today’s recipe is simple and ideal to be introduced little by little to this flavor. It perfectly combines the bitterness of the endive with the sweetness of the mustard and the pear, which if we make it on the grill we will give it a deeper touch.

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Endive with Parmesan, Grilled Pears and Mustard Dressing

Delicious and light salad perfect as a first course or companion of a principal. It is an ideal way to begin to familiarize ourselves with the bitter taste so characteristic and beneficial of the endive.

Course Salad

Cuisine Healthy

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 2 people

Ingredients

• 2 endives if possible of different color to make the dish more attractive
• 1 pear cut into sheets not too thin but not too thick
• 25 grams grated parmesan or cut into thin strips
• 1 handful hazelnuts toasted and chopped

For seasoning

• 1/2 teaspoon old mustard or grain
• 2 tablespoons extra virgin olive oil
• 1 teaspoon lemon juice or apple cider vinegar
• Salt
• freshly ground black pepper

Instructions

• We will start roasting the pear. Heat a grill over medium-high heat, when hot add the pear slices and roast until it is marked, no more than one minute per side. Remove and reserve on a plate
• For the dressing, we will put all the ingredients in a bowl and mix well until they are all combined.
• Then we will deflame the endive, put it on a plate and add the chopped hazelnuts, the cut parmesan and the roasted pears. We serve with the dressing.

The post The Healthy Secrets of Bitter Taste | Endives with Parmesan, Grilled Pears and Mustard Dressing appeared first on Healthy Forkful.

Beginning of October, beginning of the week and World Vegetarianism day. Today is October 1st and begins a month dedicated to raising awareness of the importance of increasing the consumption of plant-based foods.

Last year we already talked about the subject in two extensive posts, the benefits of eating more vegetables, fruits, legumes or cereals and the key nutrients that you have to keep in mind when you make a transition to a vegetarian diet.

Today I wanted to give you some simple tips, but effective, that will serve for all those who want to eat more foods of plant origin:

1. Eliminate processed foods, especially meat

The first thing you need to do is start limiting your intake of processed foods and meat. This may not be easy since most of these foods have a high content of artificial sugar, fructose syrup, sodium and other chemical additives. Your body may want these things at the beginning, so be careful.

2. Know your plants.

Today there are many vegetables and fruits on the market, but some are more popular than others. Find out about different vegetables and fruits that you may not know much about to expand your horizons. Knowing how to prepare them properly also helps, especially if you thought you did not like a particular vegetable, preparing it in a new way could change your opinion.

3. Start adding more plant foods.

Start incorporating plant foods into your daily meals. You can also start eating fruit as a snack instead of chips and cookies. By gradually adding plant-based foods to your diet, you will get your body and mind accustomed.

4. Start cultivating your own plants

Consider starting a garden. Before planting anything, it would be better to start working the land to help loosen the soil and prepare it for gardening. Once this is done, you can start planting your vegetables and make sure you follow the instructions included in the package. Growing and harvesting your own food makes vegetables more available and you will also know that they are free of chemicals.

And to divulge how delicious are the vegetables, the stews with vegetables or the vegetarian burgers, I can not think of a better way than to make a small compilation of the most visited vegetarian recipes on the blog

The post Vegetarian Month: How to eat more plant-based foods appeared first on Healthy Forkful.

I sense this will be the star salad of the summer!

Lately it looks like I’ve moved back to Dublin. We are experiencing a really weird spring in Barcelona, although I guess spring is also time for rains and storms, we are not used to this weather here in Spain. It’s raining 3-4 days a week, always on the weekend and it’s not just a drizzle, it’s a pouring rain. I have to say, it’s quiet good for our swamps and our water reserve, which usually are in their minimum, so we soundn’t be complaining, and actually the temperature is quiet good, around 20ºC, so when the sun shines we still get the chance to get tan and bronzed on.

Also another plus point in favour of the rain is that I’m working on a project that is taking me many ours at the computer, which means I’m indoors 90% of the time, so I’m very very happy with the rain, it makes it cosyer staying at home, not regrets of missing timeout, the sun light or the heat. So for me the rain can remain with us for few weeks more

Despite the rain, as I said, the temperature is quiet warm, so I’ve been craving summery food anyway. I’ve having frozen smoothies for afternoon snack, stone fruits for breakfast and salads for lunch.

Today’s recipe is a delicious and refreshing salad I had last week, that I sense will be in my table quiet often the following months. It has lots of greens, juicy watermelon, super tasty feta and a delicious rocket dressing. To making it more fulfilling you could add quinoa, chickpeas or lentils, and for a vegan version just swap the feta for tofu.

Technically, the rocket sauce is just a pesto made with rocket instead basil, which it gives a yummy sharp flavour, you could make it with different herbs, like coriander or mint for a more refreshing touch.

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Watermelon & Feta Salad with Rocket Sauce

Servings 4 people

Ingredients

Watermelon & Feta Salad

• 1 kg watermelon
• 200 g feta cheese or tofu for a vegan version
• 150 g cherry tomatoes
• 100 g couscous
• 60 g pumpkin seeds
• 3 large handfuls of tender green leaves mezclum
• 2 tbsp olive oil
• Salt

Rocket Sauce

• 1 large handful rocket
• 120 ml extra virgin olive oil
• 1/2 lemon juice
• 1 clove garlic
• 50 g parmesan or nutritional yeast for vegan version
• 1 small handful pinenuts
• 1/2 tsp sea salt flakes

Instructions

• Start by preparing the sauce. Add all sauce ingredients to a food processor and pulse a few times until coarsely mixed, check the flavor and consistency. Then set aside.
• Cook couscous as package directions.

  Dice the watermelon and crumble the feta cheese, halve the tomatoes. Toast the pumpkin seeds on medium heat in a dry pan with a little salt until they begin to pop, then remove. 
• Arrange the lettuce in a bowl or on a serving platter. Add couscous, tomatoes, watermelon and feta cheese. Top with pumpkin seeds and Rocket Sauce, with extra in the side. Enjoy!

The post Watermelon & Feta Salad with Rocket Sauce appeared first on Healthy Forkful.

Spring is here, and despite the fact that the weather is not 100%, we are already hiding our winter clothes, dressing a bit lighter, extending our exercise routine and lightening our meals.

Spring is a season of energy, vitality and celebration, but the changing environment creates changes in the constitutional balance that must be addressed through changes in diet and lifestyle. In addition, the change of season may affect some of us differently than others, for example, although blooming flowers make some people happy, the resulting pollen exacerbates the allergies of others.

Winter tends to favor overeating at a time when the body’s digestive system burns more slowly than normal, and there is more inactivity, leading to an accumulation of toxins. There is no better time than spring to cleanse our body and mind, just as we do with our closet!

Actually, spring detox-cleansing has always been there, from Europe to the USA. In traditional Chinese medicine, spring is the time of the liver and in Europe it is time for spring herbs and liver tonic, for example dandelion.

I encourage your to do a spring cleaning and feel all its benefits!

Here are my best suggestions for optimal spring cleaning:

1. Start every day with a glass of water with a splash of lemon juice. Add a pinch of cayenne, it will definitely make your blood move!

2. Simplify your skin care. Start your spring routine with a gentle exfoliation and use natural and light masks more than ever.

3. Eat a very simple diet for seven days, based on plant foods and good quality fats. Power cleaning with seasonal products such as watercress, asparagus or artichokes.

4. Make sure your bowels move every day, at least once! Take between 300 mg and 600 mg of magnesium citrate every night, and 2 tablespoons of freshly ground flax seeds in your food so that everything works well.

5. Move, go for a walk in the park, practice yoga in a quiet environment and take time for yourself. Breathing exercises can be especially useful in the spring to awaken the body and promote energy.

6. Practice gratitude. Before going to sleep write 3 things for which you are grateful, not only think about the great events of the day, keep in mind also the small actions that make us the most pleasant day.

If you wish to go deeper and carry out a guided cleaning you can access my Complete Guide, in it you will find explanations, all the steps to follow, a detailed menu and complementary activities so that you get the most out of this cleaning experience.

As example of a beautiful and delicious detox meal I prepared this restorative salad, so vibrant and yummy. It’s rich in minerals to alkalise and detoxify the body. This salad is also high in antioxidants to protect my cells from damage and high in vitamin C and protein to aid collagen production.

Let’s get energized and bring our vitality up!!

Happy Spring!

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Restorative Salad

This salad is rich in essential nutrients that helps the skin look hydrated and more vibrant.

Course Salad

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 10 minutes minutes

Servings 2 people

Ingredients

• 2 handfuls kale cut in julienne
• 1 handful red cabbage cut in julienne
• 1/2 carrots cut in julienne
• 1/2 red peppers cut in julienne
• 1/2 zucchini cut in julienne
• 100 grams Roasted organic chicken or grilled toffu optional
• 1 handful coriander
• 1 handful cashew nuts
• 1 tablespoon black sesame seeds

Peanut Sauce

• 2 tablespoons peanut butter
• 30 ml tamari sauce or soy sauce
• 1 tablespoon honey
• 1 teaspoon lemon juice
• 1 small garlic clove minced

Instructions

For the peanut sauce

• Combine the peanut butter, tamari, honey, lemon juice and garlic in a small bowl and stir well to combine. Add a bit of water if it's to thick to make it lighter.

For the salad

• Place all ingredients of the salad in a big bowl, mix well, pour the dressing and combine well.
• Decorate with cashew nuts, coriander and black sesame seeds.

The post The Best Time for a Reset + Asian Style Restorative Salad!! appeared first on Healthy Forkful.

By now you all know I love eating and cooking. I love spending time in the kitchen, it allows me to scape from the world and it relaxs me, it makes me feel creative, happy and sharing. I love creating complicated dishes, I love the process of changing and working out different ingredients, to get a result of a beautiful and delicious dish.

But I also have to admit that many times I just end up mixing whatever I have in the fridge to build up my lunch or dinner. Sometimes without much of a clue if the flavours will work out, but most of the times I end up creating delicious and super tasty dishes.

Most of the times I don’t share those recipes since there isn’t really an actual recipe, sometimes is sad since I won’t be able to recreate exactly the same dish.

This harisa chicken salad is on of those improvised dishes I make for myself. And it was so damn good that I had to share it with you.

I marinate the chicken with harissa paste, paprika and olive oil and dress the salad with a light lemon-tahin dressing. Easy peasy and super delish! All together combine perfectly bringing you the Middle East to your plate, with those exotic and delicious flavour.

If you are looking for other yummy chiken recipe just check this cauliflower couscous chicken, it won’t dissappoint you, even the cauliflower haters love it!!!

What do you like to prepare from scratch? I would love to see your photos, so please tag #healthyforkful on Instagram so I don’t miss any of them!

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Harissa Chicken Salad

Course Salad

Servings 2 people

Ingredients

• 250 grams chicken breast slice into strips
• 1 teaspoon harissa paste
• 1/2 teaspoon paprika
• 1 tablespoon extra virgin olive oil
• 2 big handfuls green leaves rocket, lamb lettuce, endives, coss lettuce...
• 1 carrot peeled and cut in julienne
• 1 handful cherry tomatoes halved
• sesame seeds

Dressing

• 2 teaspoon tahin
• 1 tablespoon water
• 1 tablespoon lemon juice
• salt
• black pepper

Instructions

• In a bowl mix harissa paste, paprika and olive oil. Add strips of chicken and mix well. Let marinate at least 20 minutes.
• Place a grilled pan over high heat, when hot add the chicken and cook until golden brown and cook though.
• In a jar mix the dressing ingredients, shake until well combined.
• In a salad bowl add green leaves, halved tomatoes, carrots and cooked chicken. Sprinkle with sesame seeds and serve.

The post Harissa Chicken Salad appeared first on Healthy Forkful.

Christmas is upon us and probably many of you already know what are you gonna eat for Xmas Eve, Xmas Day and St Stephens, but I’m sure there are some others uncertain about what is going to be their holiday menus. Maybe you go to your parents home or to your family in law place and these big ‘issue’ is solved, but maybe you’d like to contribute with a magic touch and bring something nobody is waiting for. Be that as it may, I would like to be helpful and provide you with some delicious and easy ideas.

Weeks before Xmas, I brainstorm millions of ideas to prepare. I always come up with quiet a lot, with so many that I saturate myself and in the end I always go to the known or ones that I pick up randomly.

This year, I thought about making a small compilation of recipes ideas that will drive you throw all your meals at Christmas Day. All them are delicious, nutritious and easy.

Amaranth Pancakes

Pumpkin Spiced Porridge

Roasted Pumpkin Coconut Soup

Kale Winter Salad

Brussel Sprouts w Pomegranate

Roasted Fennel & Goat Cheese Tart

Root Vegetable Stew

Chocolate Pumpkin Spiced Cake

Almond Chocolate Cookies

You could start the day, what about light amaranth pancakes or a powerful porridge to enter in the Christmas Mood?

As lunch or dinner starter, you could have a comforting soup, they are great to warm up your body and prepare it to have a peaceful digestion. Let’s go with a pumpkin soup, because pumpkin is in season and is super easy to make, is perfect to be served as entrée.

If you are a Xmas guest, probably the main course is already done, so don’t worry about it. While if you are hosting the dinner, you could be cool and surprise everyone with a vegetarian main course, the roasted fennel and goat cheese tart we made a couple of weeks ago or a root vegetable stew served with lentils or brown rice would be perfect. But don’t forget the sides and the salad!

And now comes my favourite part, dessert!! I shouldn’t say it, but is the dish I make more effort and with the one I really what to amaze, so usually I prepare more than one plus some cookies for the tea & coffee. This year we could go for a turron cream caramel (look below for the recipe), a two colour cake like the chocolate pumpkin spiced cake and some almond and chocolate cookies.

Turron Creme Caramel

Light and refreshing creme caramel with a hint of delicious and sweet almonds. Perfect for after a big lunch like Christmas

• 500 ml milk (of your choice)
• 4 happy eggs
• 200 grams turron de Jijona (soft turron)
• 2 tablespoons honey (or any other liquid sweetener)
• dark chocolate (to serve)

1. Preheat the oven at 170ºC

2. Beat eggs with turron and honey. 

   In a pot, warm up the milk and pour over the egg mix and mix well.

3. Pour the mixture in 6 ramikens or dessert glasses.

4. Pour water in a deep oven pan and place the glasses in. Bake in the water bath at 170º for 30 minutes. It is important the water doesn’t boil.

5. Let them cool and decorate with dark chocolate before serving.

 

The post Xmas Day Recipe Ideas appeared first on Healthy Forkful.

Pumpkin is to Fall like watermelons to Summer, the starts to the sky or the sea to the beach. Absolutely essential to enjoy a proper fall season and to get into the mood celebration.

There are hundreds of types of pumpkins, Depending on what you intend to do with your pumpkin you should choose different ones. The classic pumpkin used to carve jack-o’-lanterns are great for decoration but not so much for eating, since they are watery and quite fibrous. Butternut squash is a good option for everything, roasting, boiling, grilling, they have a smooth flesh and actually very sweet. Acorn pumpkin have a honeyish flavour and is also moist and nice. Delicata is less sweet, but has a velvety flesh and a mild flavour.

Pumpkin is a great source of antioxidants, which are anti-inflammatory to the body and support a healthy immune system. It is a good source of fibre and is low GI. It’s high in potassium which helps restore and supports the heart and muscle function.

Depending on the type, pumpkins can last up to 6 months at room temperature. Once cut, pumpkin should be stored in the fridge and use within five days.

Pumpkin Soup & Beyond

I remember the first time I had pumpkin soup. It was at home, my mum made it for dinner and soon enough it became one of our staple dinners. In fact I believe it was the first ‘fashion’ soup we had, I mean fashion because it was decorated with croutons and crispy bacon lardons.

There are hundreds, well, millions of pumpkins soup recipes out there. You can combine any ingredients with it that for sure (almost) will work deliciously. I’ve tried it with apple, with sage, with ginger and cinnamon, roasted, boiled… But I have to say the one that I remarkable remember is one I made with roasted pumpkin, vegetable stock and coconut cream, so sweet, velvety and delicious.

Beyond soup, there is a whole world of things you can make with a pumpkin. Here is a little roundup of my favorite pumpkin recipes for those of you who might be looking for ideas for your Holiday celebrations.

Pumpkin Spiced Porridge

The perfect autumnal breakfast. It’s wonderfully warming and comforting in the cold mornings and with it’s delicious pumpkin spice flavour.

Roasted Squash & Coconut Soup

My best and more delicious squash soup. It is so velvety, smooth, sweet and spicy at the same time. I use to add a good piece of ginger to make it super powerful healing!

Kale & Pumpkin Salad

Every celebration table needs something green! This kale salad is super easy to make with a mixture of textures and flavours, crunchy, soft and sweet. You could top it with some feta or goat cheese and make of this salad a proper lunch.

Pumpkin Broccoli Sambar

Bright and super tasty stew is one of my favourite dishes at the moment. This classic south Indian dish is so cozy and comforting after a busy day. You can make a big batch and freeze so you can have a healthy ready meal to get you through the week!

Pumpkin Pecan Cake

Similar to the classic carrot cake, but this one is made with grated pumpkin. Feel free to add some pecans or other nut to the batter to add texture to the cake. This one itself is sugar free, but you could serve it with a drizzle of maple syrup for the sweet-toothed.

Classic Pumpkin Pie with a twist on the base

There is not Thanksgiving without a Pumpkin Pie. Today I wanted to bring you the classic version but with a healthier base made with almonds and oat, it’s delicious and super nutritious and you won’t even notice the difference!! (recipe coming up next week!)

Click on the photos or titles above to go to the individual recipes.

The post Pumpkin Season: Beyond Pumpkin Soup appeared first on Healthy Forkful.

We just came through Halloween and that means … Festive season is next!!

Thanksgiving, Christmas, New Years, the next six weeks we are going to be very busy, shopping, cooking, meetings, parties but don’t forget the most important, spending time with our family and friends.

On those weeks we will be eating probably more that what we eat in the rest of the year (hehe, ok, I might exaggerate a little, but you know exactly what I mean), that’s why we have to be wise and load all those celebration table with greens and veggies!!

Today’s Kale & Pumpkin Salad could be a perfect example for a light dinner in between parties or a delicious side dish for any of those banquets. Kale is actually an amazing green to prepare salads in advance, thanks to its rough leaves which don’t go soggy easily. And pumpkin is a must be in any dinner these days.

Kale is a beautiful leafy green with wonderful powers, it is rich in vitamins A,C and K, as well as calcium, potassium, copper and iron, which are necessary for healthy bones, skin and eyes. Pomegranates add to any dish a gorgeous colour. It’s a great antioxidant and fiber source, there are some studies that show these rich ruby-red jewels could help reduce cholesterol and to have anti-inflammatory properties. Pumpkin is low GI and a good source of fibre and carotenoid antioxidants, that are anti-inflammatory to the body and support a healthy immune system as well as heart and muscle function.

Would you like to join me for a greener holidays?

How would you do your holidays greener?

Leave a comment below and remember to tag #healthyforkful to your delicious kale salads or any of my recipes, I would love to see them all!

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Kale & Pumpkin Salad w Tahin Dressing

Course Salad

Prep Time 15 minutes minutes

Cook Time 20 minutes minutes

Total Time 35 minutes minutes

Servings 4 people

Ingredients

• 3 kale leaves stems removed and chopped
• 1/2 red onion thinly sliced
• 1/2 pumpkin deseed, peeled and diced
• 1 handful hazelnuts
• 100 grams pomegranate seeds
• extra virgin olive oil
• salt
• black pepper

Mustard dressing

• 2 tablespoon tahin sauce
• 3 tablespoons water
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• 1/2 lemon juiced
• salt & black pepper

Instructions

• Preheat the oven to 200ºC
• Place the diced pumpkin and sliced onion in a baking tray, lined with parchment paper. Drizzle with olive oil and sprinkle with salt and pepper. 

  Roast until golden, about 20 minutes.
• Make the dressing by placing all ingredients in a jar and give it a good shake.
• Place the kale in a large bowl, drizzle with the dressing and massage the leaves so they get soften. 

  Add the roasted pumpkin and onion, pomegranates and hazelnuts. 

  Serve.

The post Kale & Pumpkin Salad appeared first on Healthy Forkful.

Summer is a season when in general we let ourself to relax and indulge more than usual. Even if we have tried to stay faithful to our believes and healthy lifestyle, social life is full of tentations and not all your friends have the same motivations than you.

But now that Summer holidays are over and Autumn vibes are in the air, it’s a perfect time to cleanse and reset our bodies, recalibrate our palate and get back on track.

But first, let me talk about the big discussions out there about detox or not to detox. Some nutritionists are against them, assuring is all just a fad, they defend that our body is naturally made to eliminate all the toxins that we throw in it so there isn’t a need of detoxification. Other professionals are super pro of doing at least a couple of detox a year, they say that we are over exposed to too many toxins, in processed food, the pollution on the air, chemicals…

In my opinion, our liver, kidneys, skin and other organs are design to detoxify naturally, they actually do it every day. The problem is when our body is over-loaded by environmental toxins and unhealthy lifestyle. Even if you follow a healthy diet and eat organic, there are many other toxins we can not control that affect our body and mind. So why don’t submit our body to a cleanse and get advantage of certain foods to help our body breath better?

Ok, need another point of view? Well, the same way you need a break from work and go on holidays to disconnect, don’t you think your body also would profit from a break from time to time?

My favourite moments to do a reset is after Summer holiday, (just before Autumn begins), after Christmas holiday and between winter and spring. But if there is any other period when you feel bloated, congested, tired or low in energy go for it an give your body a break!

Today’s recipe is an example of a perfect reset salad. If you look at it well, you can see all the rainbow colours. This means it’s loaded with phytonutrients, the culprits of their different flavours and which defend us from the different free radicals we are exposed to.

Leafy greens are functional alkaline foods and prebiotics. They stimulate the favourable growth of good bacteria in your gut. They will boost your immune system and improve digestion. The bitter ones as rocket, endives or radicchio are super diuretic and especially help cleanse and purify your system. Beetroot provide antioxidant and anti-inflammatory support to the body. They are high in calcium and magnesium and help with muscle contraction. Plus they are super colourful and vibrant. Coriander support liver function and fight inflammation. The beta-carotene found in the carrots converts to vitamin A, which is an essential vitamin for tissue growth and repair, thyroid fuction and carrots are loaded with vitamin C and fibre. Tahini is a good source of essential nutrients for health and vitality as copper, manganese, calcim, magnesium, iron and zin.

What better way than this salad to put some colour to your day, specially on grey days like the ones we are having here in Barcelona before the arrival of Autumn.

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Rainbow Salad

Course Salad

Prep Time 13 minutes minutes

Total Time 10 minutes minutes

Ingredients

• Green leaves spinach, rocket, escarole, endive...)
• Carrot grated
• Cherry tomatoes halved
• Red pepper diced
• Cucumber sliced
• Avocado sliced
• Beetroot boiled or roasted
• Sesame seeds

Dressing

• 1/2 lemon juice
• 1 tablespoon tahini
• 1 handful fresh coriander
• 3 tablespoons extra virgin olive oil
• 1 garlic clove
• Salt & Pepper

Instructions

• Prepare the dressing by blending all ingredients in the food processor.
• Put the leafy greens into a big bowl. Add the rest of ingredients and serve with the dressing.

The post Rainbow Salad & Cleanse Controversy appeared first on Healthy Forkful.