Monday, January 27, 2014

Rainbow Kale Cabbage Salad

As we near the end of January, I realize that while I didn't make any new resolutions this year beyond continuing with my same healthy eating and fitness lifestyle, I have been slacking recently. Mostly this is due to the 4 stitches in my finger, (from of moment of stupidity with a kitchen knife), that I have used as an excuse to not exercise as much as normal. Which is silly as I feel so much better when I workout, but I don't need a new year to become a new me, I just needed to make a conscious decision to get back on track. So with that said, I went to spin tonight and am making this citrusy delicious rainbow kale cabbage salad for dinner! Also I am really excited that this is the first salad recipe on my blog titled the Salad Spoon, you must have been thinking it odd I didn't have one posted yet! I know I did!
Rainbow Kale Cabbage Salad with citrusy sweet vinaigrette

Serves two
3 cups Kale leaves
1 cup purple cabbage
1 cup shredded regular cabbage
1 cup broccoli slaw
1 medium carrot
1 Persian cucumber
1 small avocado
1 green onion stalk
Chia seeds

1 orange
1 lemon
1 tbsp fresh ginger
1 tbsp honey or agave nectar
8 ounces ounces rice vinegar
2 ounces water
1 ounce olive oil
Salt and pepper to taste

  1. Roughly shred the kale into bite size pieces
  2. Chop the remaining ingredients and mix them together in a bowl with the kale
  3. Peel the orange and lemon before placing them in the blender
  4. In your blender (I use my Vitamix) combine the remaining ingredients and blend until smooth
  5. Taste the citrus sweet vinaigrette dressing and season it with the ingredients to taste, more salt, honey, pepper etc
  6. Pour dressing over the salad top with chia seeds and toss until well coated with the dressing!
  7. Enjoy your delicious salad with a spoon knowing you are putting healthy food into your body one bite at a time!
Yes, that's my spoon in the salad bowl!

Monday, January 20, 2014

Fueled with Fiber a Green Smoothie

Today was a great Monday, how often can you say that and actually mean it? I LOVE waking up on a Monday and not having to go into work! Thank you Martin Luther King day, it was amazing being able to start my day with a 4 mile beach run and a delicious green smoothie! Happy Monday!


2 fresh picked oranges

1 banana

1 carrot

1 slice fresh ginger

1 cup kale

1 cup broccoli slaw or florets

1 cup strawberries

1 cup frozen mango and pineapple chunks

1 tablespoon chia seeds

A few ice cubes


1. Place all ingredients into the blender

2. Starting with the peeled oranges at the bottom of the blender to make the juice that will ease the blending process for the rest of the ingredients

3. Make sure the frozen ingredients are near the top so the blender has a chance to adequately blend all the other ingredients before it becomes a frozen treat with bits of unblended kale throughout.

4. Turn on the blender and blend for few minutes until smooth

5. Enjoy your delicious and filling, fiber filled smoothie!

6. Be happy that you are feeding your body vital nutrients it needs to excel, strengthen your immune system, and be happy healthy human being :)


Thursday, January 16, 2014

Acai Berry Bowl

I am obsessed with Backyard bowls, which have the most amazing selection of acai bowls in Santa Barbara ( but unfortunately I can't afford to buy one everyday, so I figured as they post their menu online, I can just make them myself! And then tweak them of course to the foods I have on hand or what I prefer! Muchhh cheaper and you feel very accomplished after creating this masterpiece of deliciousness! As an added bonus acai berries are very healthy for you! Score!
1 Samazon Acai berry smoothie pack (found in the frozen fruit section of whole foods, Costco, and most grocery stores)
1 cup of frozen fruit (strawberries, mango, pineapple, etc)
1/2 banana
1 cup apple juice
1/2 cup granola
1/2 banana, sliced
1/4 cup Goji berries
Drizzle of honey
  1. In your blender, I use my Vitamix, (which is probably my most prized possession but more on that later) combine the base ingredients.
  2. Break up the frozen acai berry smoothie pack before placing it in the blender for ease of blending
  3. Add in your frozen fruit and half banana
  4. Pour in one cup of apple juice, you want just enough to ease the blending process but not enough that it becomes a smoothie
  5. Place your base into a bowl and top with granola
  6. Chop up your remaining half banana and place it on top of the granola
  7. Top with remaining fruit and goji berries
  8. Drizzle with honey for an extra dose of sweetness (totally not necessary)
Other toppings:
1/4 cup candied walnuts, chopped
1 cup blackberries
1 cup strawberries, chopped
1 cup blueberries
1 tablespoon of raw organic cacao nibs
Or combine as many of them as you like together, if you are feeling especially indulgent!

Viola! There you have it, a decadent acai berry bowl that will amaze your taste buds!

Why I love Rice Vinegar..

After college I realized I needed to start making better food choices, as the ones I the ones I were making weren't doing my body any favors. Soon after I discoved my local Farmers Market was every Tuesday night and began buying local fresh produce weekly on my walk home from work. It was then, that I became obsessed with salads, I would make them for lunch and dinner most days, and the change in my body was immediate, I felt better, my skin looked better, I had more energy, I was addicted to salad.

Actually, I still am. Initially, I expirimented with different types of dressings, but didn't want anything too laden with oil and fats, as that defeats the purpose of salad.. until I eventually came across rice vinegar!

Rice Vinegar- Let me count the ways in which I love thee..
  1. It's delicious! It is very flavorful and can be used on its own as salad dressing or seasonsing for your veggies!
  2. Contains very few calories -  only 25 in a half cup!
  3. It's low in sodium
  4. Great source of Iron and Potassium
  5. Helps to maintain a health immune system, one of the most benificial qualities of rice vinegar is its composition of essential amino acids, which help fight free redicals.
  6. Shown to be helpful in lowering blood glucose levels
  7. It aids in nutrient absorption, due to its content of acetic acid, which helps with digestive health by increasing the body's ability to asorb nutrients from foods. Vitamins and minerals are more easily absorbed from foods that are collectovely consumed with rice vinegar. 
  8. Without rice viegar there would be no sushi!!!!
  9. Powerful antiseptic -  It kills on contact, dangerous bacteria such as salmonella and streptococcus.
Yes, I do buy it buy the gallon, I go through it so fast, that the small bottles just don't do it for me anymore. I encourage you to try some on you salad tonight!

Further reading on Rice Vinegar, if you are interested..

    Roasted cauliflower, onion, and parsnip soup!

    Roasted Cauliflower, Onion, and Parsnip Soup
    Last night I was craving some warm and hearty winter soup, and after posting my soup picture on my Instagram and Facebook and recieving multiple requests for the recipe, I figured I better post it on my new blog so I didn't have to type out the instructions multiple times, so here it is! Enjoy!
    Serves 4
    1 head cauliflower florets (about 3 1/2 cups), roughly chopped
    1 large or 2 medium sized parsnips, peeled and roughly chopped

    1 yellow onion, peeled and quartered
    3 green onions
    3 garlic cloves, peeled and smashed
    2 tablespoons coconut oil
    3 tablespoons Truffle infused olive oil (or other olive oil)
    1 teaspoon cumin
    1 teaspoon coriander
    3 cups vegetable or chicken broth
    1 cup light coconut milk
    1/4 Lemon (wedge)
    salt and pepper to taste


    1. Preheat oven to 415˚F.

    2. Spread cauliflower and parsnips onto a foil lined baking sheet, in a single layer, and drizzle with oil. Sprinkle with cumin, coriander, salt and pepper and toss everything together until the vegetables are well coated with oil.
    3. Roast vegetables for 25-30 minutes, tossing vegetables around 15 minutes into the roasting process.
    4. Meanwhile sauté the onions and garlic in a medium pot with the coconut oil, once the onions are translucent, begin to pour broth into the pot, and then bring to a simmer. Lightly season with salt and pepper.
    5. Once vegetables have roasted and broth is hot, transfer both the vegetables and 2 1/2 cups of broth into the blender. Securely fasten the lid, but remove the small, center-top piece and replace that with a kitchen towel with your hand securely over the towel (this will allow for the steam to escape without a soup ‘explosion’ occurring).
    6. Puree mixture for a few minutes until the mixture is smooth. Add more broth and continue to puree if necessary.
    7. Transfer the mixture into the pot that the onions and broth were in and bring to a light simmer. Stir in light coconut milk and adjust seasonings.
    8. Top each bowl with a drizzle of extra virgin olive oil, a few small pieces of roasted cauliflower and green onion and serve.
    9. Squeeze a lemon wedge over the top for a bright pop of added flavor (optional)
    Let me know how you liked it or what you would/ did change! I'm just experimenting with healthy yummy food in the kitchen!

    Tuesday, January 14, 2014

    About Me:

    Health and fitness enthusiast, with a passion for creating amazing chopped salads! Salads are so versatile, they can be transformed to fit any mood, craving, or list of ingredients. My salad making philosophy - mantra- whatever you want to call it, is to combine as many healthy, colorful ingredients to create a salad that is immensely nutritious and tasty all at the same time. And yes I do eat salad with a spoon, try it! You might not want that salad fork back.

    I'm creating this blog to share some of my recipes, ideas, and health tips with my friends and family who regularly ask me to send them the recipe for my Instagram/ Facebook food photos I post when I'm cooking. Many of the healthy changes I have been making in my own life have been positively influencing those around me, which brings me so much pleasure to be able to help other people on the path to becoming their best selves!

    So I'm hoping this will expand the reach of my healthy choices to others wanting to eat better, exercise more, and live longer healthier happier lives! That's all I'm try to do, take care of my body, one day at time, making healthy choices, and hopefully helping you do the same.