I know, it’s almost un-American to go to a picnic or BBQ  and not see everyone’s favorite….potato salad.  And a small helping ever once in a while is good for the soul.   But you can also be the hit of the summer cookout season with a new updated version, that is packed with super nutrients and fiber, instead of empty calories and fat.

The classic white potato is an astringent food and mostly balancing to Kapha types, (for vata and pitta types it needs to be well cooked and seasoned).  This recipe is a tasty hit, (thanks to the folks at Banyan Botanicals), and whenever I take it to a party folks are always excited for a something a little different.  If you really want to make it your siganture dish try adding your favorite fresh herb from the garden.   Fresh chopped cilantro garnish mixed in adds a nice cooling digstive energy, but you could add some fresh dill or thyme.  You get the idea, add whatever herbs are good for your dosha, especially the cooling ones for pitta during the summer.

Sweet Potato Salad

Preparation time:

30-45 minutes

Boil whole or cut in several pieces:

4 c. sweet potatoes (2 large)

Whisk together in a small mixing bowl:

1 Tbsp. fresh ginger root, finely grated

½ tsp. organic lemon peel, finely grated

¼ c. fresh lemon juice (1 ½ lemons)

1½ tsps. raw honey

2-3 Tbsps. sesame oil

Salt to taste

When the potatoes are tender enough for a fork to go into them easily, drain off the water (I often save it for future use in soup stock), and peel the potatoes. The peels will come off easily using your fingers or a small knife. Cube the sweet potatoes into ½ inch pieces. Put them in a serving bowl and toss well with the dressing. Serve warm or cool.

Spring can be a challenging season for anyone that suffers from allergies or hayfever. This was really true when I lived in Austin.  Many there lived in misery because of allergies to the Cedarwood Trees.  (they all wanted the trees cut down, I wanted Gary o come from Young Living and tap them for essential oils).

In Ayurveda, Spring is Kapha season, and kaphas tend to swing out of balance with excess moisture, allergies, and asthma.  Food choices can restore harmony and balance to the body.  This recipe combines ingredients that heal and support the immune system.

Miso is an enzyme rich, fermented  food that helps to boost the immune system with good bacteria, combating infection and removing toxins from the body.  Garlic is well known for it’s antiviral and antibacterial benefits making it an all natural super food.  Apple Cider Vinegar  is also rich in enzymes and can assist in reducing inflammation in the body, helping to calm allergies and sinus passages.

This is a simple, quick, and easy recipe, great on vegetables as well as salads.  You can adjust the ingredients to make it thicker or thinner.  Use it as a spread to add flavor to a wrap or sandwich, the possibilities are endless.

Depending on your dosha (mind/body type) you can add various herbs to promote healing of your health conditions.   For spring I recommended fresh grated Tumeric root, pepper.  (Kapha types should avoid salt as it will cause more moisture in the body).  Most Vata types can manage salt just fine.  For a sweeter version add a little Agave nectar.

this is a “raw” living foods recipe………who knew?   So simple to add raw foods to your daily meals.

Keep a fresh batch in your fridge and enjoy the outdoors this spring.

Garlic Miso Salad Dressing

Whenever my brother and his wife come for a visit I am reminded of the challenges that many people face when traveling.  One of them is trying to maintain good healthy nutrition while traveling.

It can be even tougher if you are an athlete, like my brother is.  He runs about 60 miles a week.  For years I have seen him stock up on Power Bars to meet his nutritional needs while on the run.

Being an advocate of whole, living and nutrient rich foods I finally approached this subject with him a few weeks ago.  While power bars can be “the lesser of all evils”, I have continued to wonder where is the life force in these foods.  They taste like chemicals to me, so artificial.  They are prepackaged, processed and full of preservatives.

Much of my health research has gone into the damaging long term effects that these factor can have in creating inflammation and aging in our bodies.  So I have had great incentive to create a simple, quick and easy recipe for an “On the Run” ,real food, power bar.

Not to worry, they taste great and there is a chocolate version.  They are loaded with foods high in antioxidants and anti-inflammatory properties to enhance  and sustain long term energy…….now that’s powerful.

I make up a batch, cut them in squares and throw them in the fridge or freezer.  They travel well and will fit in a purse or carry on bag. 

The Natural Health Maven “On the Run” Power Bar

1 cup dried figs

1/2 cup dates

1 cup chia seeds…(yes, Chia, like the Pet)  one of the most nutrient dense seeds on the planet!

1/2 cup hemp seeds

1/2 sesame seeds

water

optional: you can add some raw cacoa powder, and/or cayenne pepper for a little heat and spice….or put a few drops lemon, orange,or peppermint essential oil for all natural flavor variety.

Soak figs and dates in water until softened., about 1 hour.  Drain the fruits and process in a food  processor.  Slowly add the seeds an pulse to incorporate the mixture.  You can play with the amounts …if it’s too sticky add more seeds.

Press the mixture into a pan lined with plastic wrapand chill until firm, at least 1hour.  I sometimes toss them in the freezer if I’m in a hurry……Okay, most of the time.

Cut into squares and store in the fridge or freezer.  these don’t last long in my house so they are usually fine in the fridge.

So simple and so good……superior nutrition for any one on the run.