Nutrient Dense Salad for Detoxification & Brain Health
We have become a society of quick fixes and even quicker meals. Often, we eat without thinking about what we are putting in our bodies. Remember that food is chemistry and, in many ways, so is our body. We have to be mindful of how we are building and sustaining our body.
We have a tendency to eat foods that harm us and keep our body in a state of inflammation and stress. In addition, the foods we can end up eating are nutrient poor and energy-rich, a combination that can lead to weight gain and biochemical deficiencies.
For as much as we are a well-informed society, we are also one that has been led astray by a number of industries that want us to consume their products. The meat industry has helped to create the idea that we need lots of protein in our diet and the dairy industry has done the same with calcium for bone health to sell its products. However, excessive protein consumption, especially of animal origin carries a number of health risks, including turning on of cancer and inflammatory genes.
Even casein, the main protein in milk is associated with cancer in animal studies. Furthermore, dairy consumption is not associated with bone health. If anything, it is the opposite as a British Medical Journal study showed. This study followed 100,000 Swedish men and women for twenty years and found an association with greater deaths and a higher incidence of hip fractures in women.
A whole, plant-based diet is the only diet shown to reverse and prevent cardiovascular disease and enhance brain function helping to protect against mental health. In addition, fruit and vegetable intake is inversely associated with risk of mortality.
Why is that? Well, a raw, plant-based diet is rich in nutrients that in essence talk to your genes in positive ways. For example, high consumption of cruciferous vegetables, like kale, contain high amounts of sulforaphane, which is a powerful activator of genetic pathways that enhance the expression of many antioxidant, detoxification, and anti-inflammatory genes, prevent cancer, enhance liver detoxification, and protect against cardiovascular disease.
What does this mean for us? Well, that we can stimulate healthy and healing gene expression changes by what we eat. We can determine the fate of our body by choosing to increase whole, plant-based foods rather than those of animal origin, like meat, pork, dairy, etc.
This is very similar to learning how to control our stress levels or eliminate them altogether. In my most recent book, The Art of Stress-Free Living, I describe how chronic stress enhances negative gene expression programs, neuronal atrophy, and cognitive dysfunction. On the other hand, enrichment enhances the expression of positive genetic programs associated with greater neuronal complexity and connectivity, and thus cognitive enhancement.
What we do, eat, drink, and think matters and can change our body dynamically for better or worse. We can take health into our own hands and learn to live a disease- and stress-free life. At Rama’s Rooted Tree we have designed a fantastic program to reclaim your health, power, vitality, and productivity by reprogramming your DNA and your life. You can become your own physician, nutritionist, and therapist. We can teach you how to become free of any obstacle allowing the real you to shine through. We do not want to just enhance your health and slow down your aging, but we want you to then use your position of power and vitality to build the future you deserve.
Kale/Quinoa Salad is a live, raw Holistic Medicine
This is one of my all-time favorite salads. It is both delicious and healthy. It is also very quick and easy to prepare, which is important for many of us with busy schedules.
Prep time about 20 minutes; serves 4 for a side salad or 2 as an entrée.
5oz of Organic Kale
1 cup of red quinoa
20 red grapes
Half of an organic red pepper
1 cup of raw walnuts
2 tablespoons of Vegan parmesan cheese
1 tablespoon of olive oil
Pre-made Organic Vinaigrette dressing (to taste) or you could make your own by mixing: ¼ cup organic grapeseed oil, juice of 1 lemon, 1 tablespoon of raw honey or agave nectar, and 2 tablespoons of grainy Dijon mustard.
In order to cook the red quinoa, take 1 cup of washed red quinoa and place in rice cooking pan and then add 2 cups of water. Add one tablespoon of olive oil and salt to taste. Mix well. Place on high heat on the stove. Allow the water to come to a boil and once boiling lower the cooking temperature to low and cover the quinoa. Allow all the water to evaporate (will take about 15 to 20 minutes). Once cooked let the quinoa cool.
While the quinoa is cooking:
Wash kale and cut into bite-sized pieces and remove stems. Place Kale in a large salad bowl.
Once the quinoa has cooled mix in the bowl with kale.
Wash and cut the red grapes in halves and mix in the bowl.
Chop walnuts into small pieces and mix in the bowl.
Wash and cut red bell pepper in half, remove seeds and cut into small pieces, and mix in the bowl.
Add vegan parmesan cheese to taste and mix in with the rest of the ingredients.
If making your own vinaigrette add all the vinaigrette ingredients into a small bowl and whisk together.
Dress salad with vinaigrette, add salt to taste, mix and serve.
SOME OF THIS SALAD’S MANY BENEFITS:
Kale is one of the most nutrient-dense foods on the planet. To put this into perspective, a single cup of raw kale contains 206% Vitamin A, 684% Vitamin K, 134% Vitamin C (more than a whole orange), 9% Vitamin B6, 26% Manganese, to name some of the many nutrients it possesses. Kale is loaded with powerful antioxidants in addition to stimulating some of the body’s own antioxidant genes. Kale may reduce the risk of heart disease and cancer. Because kale provides high nutrition and low energy density it can aid in weight loss without compromising health and wellness.
Quinoa, like kale, is very nutrient dense containing 8 grams of protein per cup, along with plenty of fiber, and dozens of important vitamins and minerals that are important for health. Quinoa is also an excellent source of quercetin and kaempferol, which have anti-inflammatory, anti-cancer, and anti-depressant effects. For those wanting to avoid gluten and its inflammatory effects, quinoa is gluten-free. With high magnesium, quinoa helps support a healthy stress response. Finally, quinoa is high in antioxidants to fight oxidative stress and has a low glycemic index to control blood sugar levels.
Grapes are packed with nutrients with a cup providing more than a quarter of our daily intake of vitamin C and K, along with many other vitamins and minerals. Grapes also possess high antioxidant levels (vitamin C, beta-carotene, quercetin, lutein, lycopene, and ellagic acid). Grapes also possess the powerful polyphenol, resveratrol, associated with anti-aging and decreased inflammation. Grapes aid decreasing hypertension and blood sugar and cholesterol levels. Finally, grapes enhance cognitive function and of course, resveratrol may help protect against Alzheimer’s disease.
Walnuts have the highest antioxidant activity of any other nut, especially vitamin E and various polyphenols. Walnuts are also the best source of omega-3 fatty acids compared to other nuts. Remember how we mentioned these fats as being important for mental health in “The Art of Stress-Free Living”. Due to its high polyphenol count (ellagitannins), walnuts may be important in preventing a number of conditions where inflammation is common, like type-2 diabetes, cardiovascular disease, Alzheimer’s disease, and cancer. Walnuts also support the microbiome in your gut by boosting the beneficial bacteria that produce a gut health inducing compound called butyrate. Finally, walnuts support healthy aging, boost brain function, decrease blood cholesterol levels, improve sperm health and male fertility, and lower blood pressure.
Red bell peppers are loaded with many different vitamins and minerals, especially of vitamin C. Red bell peppers are one of the richest sources of vitamin C. Red bell peppers are also one of the richest sources of antioxidants, including capsanthin, which gives the bell pepper its brilliant red color and cancer-fighting properties.
For those interested in more information or on references to support these claims, please go to our contact us page, ramasrootedtree.com/contact-us, and leave a comment before hitting the submit button.