10 May This Mixed Vegetable Salad with Sumac Vinaigrette is Full of Antioxidant Goodness!
“NUMEROUS SCIENTIFIC STUDIES NOW CONFIRM THAT A WHOLE FOODS DIET COMPRISED PRIMARILY OF VEGETABLES, FRUITS, GRAINS, LEGUMES, AND NUTS WITHOUT ADDED OIL, SUGAR, AND SALT IS OPTIMAL FOR HUMAN HEALTH, NOT ONLY PREVENTING A BROAD RANGE OF DISEASE AND ILLNESSES, BUT ALSO REVERSING SOME OF THE MOST DANGEROUS CHRONIC CONDITIONS. THIS FINDING IS OF THE HIGHEST IMPORTANCE TO THE COMMONWEALTH BECAUSE IT COMMUNICATES A TRUTH THAT HAS THE POWER TO SAVE LIVES.”
BARELY VEGAN MEAL PLAN #20
BREAKFAST SMOOTHIE: RASPBERRY, LIME, MINT
LUNCH: MIXED VEGETABLE SALAD WITH SUMAC VINAIGRETTE
DINNER: SEARED MAHI MAHI WITH LEMONGRASS-GINGER CREAM
I’m loving this Mixed Vegetable Salad with Sumac Vinaigrette right now. What makes this salad stand out is the ingredient Sumac! Sumacs are shrubs that grow in subtropical regions throughout the world, like East Asia and certain parts of Africa. They produce deep red berries which are ground into a coarse powder to produce the spice Sumac.
Sumac is definitely an acquired taste, in my opinion. I didn’t love it when I first tried it, but I think it was because I used too much in the recipe. A little goes a looooong way! I only use 1 teaspoon of sumac in this Mixed Vegetable Salad recipe and you can still taste it throughout the the vinaigrette. It has a tangy, slightly bitter, taste. Some think it has a lemony taste. Either way it will definitely add a little deliciousness to anything you put it in!
If you have never seen Sumac before at your regular grocery store, try searching for it at an international grocery store if you live near one. It is used in Middle Eastern cuisine and even in Italian cuisine.
This salad is filling and full of healthy ingredients like zucchini, bell peppers, and fresh ginger! It tastes better the longer it sits in the refrigerator. After refrigerating it overnight I tried it the next day and it was soooo good! All of the ingredients had a chance to meld and get to know each other. I use apple cider vinegar in the vinaigrette and the vinegar slightly pickles the veggies which gives the salad a nice tang. You can make this vegetable salad without sumac if you can’t find it! It will still be delicious. 🙂
HEALTH BENEFITS OF THESE MEALS:
- Raspberry Lime Mint Smoothie: Raspberries contain strong antioxidants such as Vitamin C, quercetin,and gallic acid that fight against cancer.
- Mixed Vegetable Salad with Sumac Vinaigrette: This salad is full of antioxidant goodness, including cucumber! Cucumbers contain polyphenols called lignans (pinoresinol, lariciresinol, and secoisolariciresinol), which may help to lower your risk of breast, uterine, ovarian, and prostate cancers. They also contain phytonutrients called cucurbitacins, which also have anti-cancer properties.
- Lemongrass-Ginger Cream: Who doesn’t know about the GAZILLION health benefits of ginger?!? When I first starting learning about natural ways to heal health issues, ginger was one of the first things I started to consume more often. A study showed that ginger inhibits growth and modulates secretion of angiogenic factors in ovarian cancer cells. It concluded that the use of dietary agents such as ginger may have potential in the treatment and prevention of ovarian cancer. Ginger has also been shown to help with Pregnancy-induced Nausea and Vomiting (PMV), as well as dysmenorrhea!
*** This blog is not intended to replace the advice of a qualified healthcare practitioner. All information contained in this blog is the opinion of Monique and is not to be interpreted as medical advice.
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- 2 tablespoons mint, finely chopped
- ½ cup parsley, chopped
- 5 garlic cloves, minced
- 1 tablespoon ginger, minced or grated
- ¼ cup olive oil
- juice of 2 lemons
- ¼ cup apple cider vinegar
- 2 tablespoons agave nectar
- salt to taste
- pepper to taste
- 1 teaspoon sumac
- 1 tablespoons garlic powder
- 1 tablespoon ground cumin
- 2 teaspoons smoked paprika
- 1 ½ cup cucumber, chopped
- 1 ½ cup zucchini, chopped
- 3 roma tomatoes, chopped
- 1 bell pepper, chopped
- To make the vinaigrette mix the first 14 ingredients together in a large bowl.
- Add the cucumber, zucchini, tomatoes, and bell pepper to the bowl and mix everything thoroughly so the vegetables are covered in the vinaigrette.
- ¼ cup lemongrass, finely chopped
- 2 tablespoons ginger, finely chopped or grated
- 4 garlic cloves, minced
- ¼ cup cilantro, chopped
- ¼ cup mint, chopped
- 2 cups half and half or cashew milk (recipe on my website)
- juice of 1 lemon
- salt and pepper to taste
- 1 pound Mahi Mahi cut into 3 or 4 filets, skin on or off
- 1 tablespoon + 1 tablespoon olive oil
- To make the sauce place a pan on medium heat. Add 1 tablespoon olive oil, lemongrass, ginger, and garlic. Cook for 3 – 5 minutes, until the lemongrass has softened slightly. Add the cilantro and mint. Stir and cook for another minute. Pour in the half and half (or cashew milk), lemon juice, salt, and pepper. Stir and simmer for about 5 minutes, or until the sauce has thickened slightly.
- If you use my homemade cashew milk instead of half and half (which is what I used and it tasted great!) it will thicken very fast, within a minute or so. Set the sauce aside.
- Season your fish with salt and pepper. Place another pan on medium heat. When the pan is hot add 1 tablespoon olive oil. Cook the fish for 3 – 4 minutes per side depending on the thickness, or until it is cooked to your liking.
- To serve, place a piece of fish on your plate and top with the Lemongrass-Ginger sauce.
- Suggested Sides: Rice and Asparagus.
- 3 cups raspberries, frozen or fresh
- 5 sprigs of mint
- 2 cups almond milk
- 1 cup water, filtered if possible (optional, this is a thick smoothie so you may want to thin it with water)
- 5 – 7 dates, pitted
- juice of 1 lime
- Blend everything together until smooth. Add water to adjust the sweetness and consistency, if desired.