Cruciferous Miso Salad
Food for Healthy Bones Organic, Unprocessed, Calcium-‐Rich Foods -‐ The First Step Solu?on.... Because everything you eat, from your first sip in the morning to your last evening snack, impacts your B-‐O-‐N-‐E-‐S.
CRUCIFEROUS MISO SALAD
Miso has been a staple in Chinese and Japanese diets dating back to approximately 2,500 years! This fermented ingredient is well-recognized for stimulating digestion and energizing the body. When choosing miso make sure you avoid the pasteurized versions and search for the live enzyme-rich, organic product to be sure you receive the full benefits.
This fermented energizer is packed with amino acids, digestive stimulants, beneficial probiotics, vitamin B, just to name a few. While it works to strengthen your immune system, it will also work on healing your gut.
INGREDIENTS •
1/4 red cabbage (shredded)
•
1/4 green cabbage (shredded)
•
3-4 kale leaves (shredded)
•
8-10 cherry tomatoes – cut in halves or quarters
•
1/4 cup pepitas (dry roasted pumpkin seeds)
•
optional additional vegetables (or anything else you like) o
1 carrot (shredded)
o
¼ cup fennel bulb (shredded)
o
2 radishes (shredded)
o
½ to 1 avocado - cut into cubes
o
½ zucchini
o
½ jicama
Irma Jennings, CHC -‐ Holis2c Bone Coach -‐ email: [email protected] -‐ Ph: 917-‐405-‐5410 Website: www.food4healthybones.com Bones Program www.food4healthybones.com/bonesprogram
Recipe con?nued... DRESSING •
3 tablespoons miso (my favorite miso is South River)**
•
1 tablespoon dijon mustard
•
1/4 cup apple cider vinegar
•
1/2 cup extra virgin olive oil
METHOD 1. Combine the shredded cabbage, kale, tomatoes (additional vegetables) and pepitas in a large bowl. 2. Combine all dressing ingredients in a small jar and shake to combine well. 3. Dress the salad with the dressing before serving. ** South River makes soy free miso. If you are on the Whole30 plan which does not allow for beans, you eliminate the miso all together. This dish saves well if you don’t dress the entire salad. Dress as you use.
Irma Jennings, CHC -‐ Holis2c Bone Coach -‐ Ph: 917-‐405-‐5410 Website: www.food4healthybones.com email: [email protected]
2
CRUCIFEROUS MISO SALAD
Miso has been a staple in Chinese and Japanese diets dating back to approximately 2,500 years! This fermented ingredient is well-recognized for stimulating digestion and energizing the body. When choosing miso make sure you avoid the pasteurized versions and search for the live enzyme-rich, organic product to be sure you receive the full benefits.
This fermented energizer is packed with amino acids, digestive stimulants, beneficial probiotics, vitamin B, just to name a few. While it works to strengthen your immune system, it will also work on healing your gut.
INGREDIENTS •
1/4 red cabbage (shredded)
•
1/4 green cabbage (shredded)
•
3-4 kale leaves (shredded)
•
8-10 cherry tomatoes – cut in halves or quarters
•
1/4 cup pepitas (dry roasted pumpkin seeds)
•
optional additional vegetables (or anything else you like) o
1 carrot (shredded)
o
¼ cup fennel bulb (shredded)
o
2 radishes (shredded)
o
½ to 1 avocado - cut into cubes
o
½ zucchini
o
½ jicama
Irma Jennings, CHC -‐ Holis2c Bone Coach -‐ email: [email protected] -‐ Ph: 917-‐405-‐5410 Website: www.food4healthybones.com Bones Program www.food4healthybones.com/bonesprogram
Recipe con?nued... DRESSING •
3 tablespoons miso (my favorite miso is South River)**
•
1 tablespoon dijon mustard
•
1/4 cup apple cider vinegar
•
1/2 cup extra virgin olive oil
METHOD 1. Combine the shredded cabbage, kale, tomatoes (additional vegetables) and pepitas in a large bowl. 2. Combine all dressing ingredients in a small jar and shake to combine well. 3. Dress the salad with the dressing before serving. ** South River makes soy free miso. If you are on the Whole30 plan which does not allow for beans, you eliminate the miso all together. This dish saves well if you don’t dress the entire salad. Dress as you use.
Irma Jennings, CHC -‐ Holis2c Bone Coach -‐ Ph: 917-‐405-‐5410 Website: www.food4healthybones.com email: [email protected]
2
