NATURE’S ANTIHISTAMINE SALAD

This warm salad is a great side to a lean protein. If you want it as a full meal, simply toss chickpeas, or any other bean or legume and your all set. You can even toss in a whole grain such as brown rice, quinoa or buckwheat for a super complete meal. Onions are rich in the flavonoid quercetin that has antihistamine & anti-inflammatory properties. Arugula is a cruciferous veggie that scores an A+ when it comes to helping to clean the body out, due to the detoxing indole-3 carbinol.  Sauerkraut is rich in digestive supporting probiotics. All designed to help immunity and reduce those sniffles and watery eyes. Super simple but delicious!

Power Food: Onions

Total Time:  20 min. | Serves: 6 | Serving Size: 2 cups

Free From: Gluten, Dairy, Soy

Ingredients:

Garlic Roasted Veggies:

  • 1 cup of each veggie of choice (i.e.onion, red bell peppers, onion, yellow zucchini, cauliflower florets, asparagus, parsnips) all sliced in bite size pieces
  • ¼ cup vegetable stock, divided
  • 1 tsp. garlic, minced
  • 1 Tbsp. fresh thyme leaves or 1 tsp. dried
  • coarse sea salt to taste

 

Lemon Honey Dressing:

  • 1 Tbsp. lemon juice, freshly squeezed
  • 1½ tsp. honey, raw, local (grade B)
  • ½ tsp. Dijon mustard
  • pepper to taste, freshly ground

 

Salad:

  • 6 cups arugula or baby greens
  • 1 cup cherry tomatoes, sliced in half
  • ½ cup Kalamata olives
  • ¼ cup chia seeds, to garnish

 

Directions:

  1. Preheat oven to 375°F. Place veggies on a parchment lined baking sheet. Drizzle with 1/8 cup of the vegetable stock and season with sea salt to taste. Roast for 5-8 minutes, then flip veggies and roast for an additional 5-7 minutes or until tender.
  2. Whisk together the remaining EVOO, lemon juice, maple syrup, Dijon mustard, and pepper to taste.
  3. Divide arugula into equal portions over each plate or place on a wooden serving cutting board. Arrange the roasted veggies, tomatoes and olives over the greens. Drizzle with dressing and chia seeds. Serve warm. Alternatively you can add all ingredients to a large salad bowl and just toss before serving. For extra flavour you can add your choice of pesto, sauerkraut &/or hummus on the side!

 

Nutritional Facts: Calories 240.8 | Total Fat 4.5 g | Saturated Fat 0.4 g | Monounsaturated Fat 2.5 g | Polyunsaturated Fat 1.3  g  | Cholesterol  0 mg | Sodium 225.9 mg | Potassium 688.3 mg  |  Total Carbohydrate 26.6 g | Dietary Fiber 6.9  g | Protein 2.8 g |  Natural Sugar  3.7 g | *Vitamin A 296.6%  |  *Vitamin C 57.4%  |  *Manganese 40.3%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


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