Erin Stanczyk | eat.move.rest.

fiber

Cauliflower Power Salad

Eat, Food + Nutrition, RecipesErin StanczykComment

CRUCIFEROUS VEGGIES FOR THE WIN

We all know that eating more veggies is always a good idea, but cruciferous veggies are of particular importance to our health, due to a phytochemical known as sulforaphane that is activated when we chop and/or chew them.

Erin Stanczyk | EatMoveRest | CAULIFLOWER POWER SALAD
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Here's a list of the numerous benefits:

  • Cancer-fighting
  • Wards off depression and anxiety
  • Improves cardiovascular function
  • Reduces inflammation & aids in pain management
  • Stabilizes blood sugar & lowers diabetes risk
  • Helps cognitive function & brain health
  • Click here for more studies!
Erin Stanczyk | EatMoveRest | CAULIFLOWER POWER SALAD

Get to know your cruciferous veggies at the grocery store:

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  • Broccoli
  • Cauliflower
  • Kale
  • Cabbage
  • Brussels Sprouts
  • Collard Greens
  • Turnips
  • Radishes
  • Arugula
  • Bok Choi
  • ...and the list goes on!

While each cruciferous vegetable contains its own unique vitamins and minerals, in general, this sub-group is high in Vitamins A, C, K, and fiber!

Erin Stanczyk | EatMoveRest | CAULIFLOWER POWER SALAD
Erin Stanczyk | EatMoveRest | CAULIFLOWER POWER SALAD
Erin Stanczyk | EatMoveRest | CAULIFLOWER POWER SALAD

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Cauliflower Power Salad

This Asian-inspired salad is full of color and life! There is no cooking involved in this dish, and in minutes, you'll have a bowl full of cruciferous goodness to feed a crowd! This recipe goes great on a bed of greens, bundled up in a wrap, or all by itself!

vegan, gluten-free, oil-free, low-fat, protein-packed + rainbow-licious

time: 15 min // serves: a crowd

ingredients:

  • 1 head of cauliflower
  • 1 head of broccoli
  • 2 mediums carrots
  • 1 cup red cabbage
  • 1 cup shelled edamame, thawed
  • 4 tablespoons liquid aminos

method:

  1. Break cauliflower into individual florets and pulse in food processor until rice-like consistency is achieved. Be care not to over-process or it will become too watery. Pour into large mixing bowl.
  2. Break broccoli into individual florets and pulse in food processor until a consistency similar to the cauliflower is achieved. Pour into mixing bowl along with cauliflower.
  3. Shred carrots using the food processor "shredding" blade attachment. You can also use a carrot peeler, instead. Pour into mixing bowl along with other ingredients.
  4. Thinly slice red cabbage with a sharp knife or a mandolin. Add to mixing bowl.
  5. Allow shelled edamame to thaw, or place in a strainer and run under hot water until thawed. (Note, do not consume raw soy. All frozen soy is blanched, so it is safe to eat as is). Add to mixing bowl.
  6. Measure out liquid aminos, starting with less, and adding more to taste. Pour over veggies in mixing bowl and mix with hands until evenly coated and dispersed. Enjoy!

notes:

  • This salad is best eaten right after prepared, but will keep in the refrigerator for a day or two.
  • To make this salad soy-free, try using thawed lima beans instead of edamame, and coconut aminos instead of liquid aminos!
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AS SEEN ON YOUTUBE

Watch as I chop up this fresh, CauliPower Salad on the EatMoveRest YouTube channel! Be sure to Subscribe, turn Notifications On, give it a Thumbs Up, leave some love in the Comments, & Share with friends & family!


Erin Stanczyk | EatMoveRest | CAULIFLOWER POWER SALAD
Erin Stanczyk | EatMoveRest | CAULIFLOWER POWER SALAD

CauliPower up

Raw foods are full of living and active enzymes, and this salad is no exception! Cruciferous veggies will do your body good, so make sure to get them into your diet on the daily! Be sure to share your version of this recipe on Instagram and use the hashtag #EatMoveRest and tag me @ErinStanczyk so I can check it out! 

Until next time, EatMoveRest Your Best!

DESIGNED FOR YOUR LIFESTYLE,

ERIN

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Take Your Health To the Next Level With Smoothies + Juices Part 4: MY 'Green Machine' Detox Juice Recipe

Eat, Food + Nutrition, RecipesErin StanczykComment

* If you haven't already, check out Part 1, Part 2, and Part 3 of my 5 Part Series on Smoothies + Juices!


Erin Stanczyk | Lifestyle Design | eat.move.rest. | TAKE YOUR HEALTH TO THE NEXT LEVEL WITH SMOOTHIES + JUICES PART 4: MY 'GREEN MACHINE' DETOX JUICE RECIPE

Let Juicing Be Thy Medicine

Detox programs and cleanse products can take us on a rollercoaster ride. They throw us into a cycle of fasting followed by binging, and lead us to believe that we can alternate between eating junk and trying to reverse it with deprivation and unsafe dieting methods, only to go back to eating junk again. Phew!

Whole fruits and vegetables are a natural and safe way for our bodies to cleanse—they are both nutrient dense and free of harmful ingredients. If the vast majority of your diet were fruits and vegetables, then your body would be cleansing all the time! When you up your intake of whole foods, proper digestion and elimination begin to occur daily—that is true detoxification! Why would you only clean your body out periodically? That would be like only brushing your teeth once a month!

Cleansing and detoxification of the body should be happening on a daily basis!

Juicing is exceptionally good for detoxification and cleansing because the insoluble fiber is eliminated leaving you with a high water content drink that is much easier for your body to digest.  All of the phytonutients, vitamins, and minerals go straight to your bloodstream and get to work on repairing cells.

I love my Omega VRT330S Juicer, because it's not overly expensive and gets the job done with minimal cleanup!


Erin Stanczyk | Lifestyle Design | eat.move.rest. | TAKE YOUR HEALTH TO THE NEXT LEVEL WITH SMOOTHIES + JUICES PART 4: MY 'GREEN MACHINE' DETOX JUICE RECIPE

Go Green Or Go Home

I like to experiment with all kinds of different fruit and veggie juices, but green juice is especially beneficial. Juicing with primarily green vegetables and little to no fruit can be very effective at detoxification because they are highly alkaline and low in sugar content. While natural fruit sugars are good for us, when the fiber is eliminated, too much of a good thing can cause rapid blood sugar spikes. Green juice is the perfect detox!

* Sometimes I get curious about the vitamin and mineral content of my recipes, so if you're interested in seeing what exactly is going into your body, check out this Juicing Calculator!

Erin Stanczyk | Lifestyle Design | eat.move.rest.

Erin's 'Green Machine' Detox Juice

Serves: 1 (ideally, but sometimes I will split this amount with the hubs!)

Erin Stanczyk | Lifestyle Design | eat.move.rest. | TAKE YOUR HEALTH TO THE NEXT LEVEL WITH SMOOTHIES + JUICES PART 4: MY 'GREEN MACHINE' DETOX JUICE RECIPE
  • 1 head of romaine lettuce
  • 1 bunch of kale or 5-6 large leaves (I like Lacinato kale—no need to remove the stalks)
  • 2-3 sliced cucumber
  • 3-4 stalks of celery
  • 1 handful of fresh herbs (i.e. parsley and/or cilantro)
  • 1-2 inch slice of ginger root
  • 1 small slice of turmeric root
  • 1 half to 1 whole, cored, green apple (optional)
  • 1 lemon (squeeze juice into the mix after straining excess pulp)
  •  
  • Additional options: Pour your green juice through a fine mesh sieve to eliminate any remaining insoluble fiber, for a smoother juice.
  • If I'm feeling extra ambitious, sometimes I'll even mix in a scoop of organic barley grass juice powder to increase the detox effect of my juice—more on that in Part 5

 

* Note: all measurements are approximate.

Erin Stanczyk | Lifestyle Design | eat.move.rest.

Make Your Juice Worth The Squeeze

Erin Stanczyk | Lifestyle Design | eat.move.rest. | TAKE YOUR HEALTH TO THE NEXT LEVEL WITH SMOOTHIES + JUICES PART 4: MY 'GREEN MACHINE' DETOX JUICE RECIPE
  • Be careful not to add too much fruit, as it can cause rapid blood sugar spikes due to the lack of fiber content.
  • If a green juice just isn't palatable enough for you, add a lemon. You can also add a half or whole green apple, as well—these options will help you adjust to the 'green' taste. 
  • Rotate your greens when blending and juicing. It's important to work a variety of fruits and vegetables into your diet, especially greens. Spinach one day, kale the next, then romaine, you get the idea! 
  • Drink your juice within 15 minutes for maximum potency. The minute it hits the air, it will start to oxidize, meaning that the nutrients begin to diminish. However, high quality juicers do allow juice to be refrigerated in a sealed, airtight container for up to 48 hours, without much nutrient loss. 
  • Some say that swishing the juice in your mouth or "chewing" the juice will help to stimulate all necessary digestive enzymes in your mouth, just as it would with eating whole foods.
Erin Stanczyk | Lifestyle Design | eat.move.rest. | TAKE YOUR HEALTH TO THE NEXT LEVEL WITH SMOOTHIES + JUICES PART 4: MY 'GREEN MACHINE' DETOX JUICE RECIPE

To-Go Thoughts

  • Green juice is highly alkaline and helps balance pH
  • The body has to work less hard to digest, and nutrients go straight to your bloodstream
  • Lower in calories and should be used supplementally rather than as a meal replacement
  • Use smoothies as a snack or meal replacement and juices for cleansing or 'medicinal' purposes

AS SEEN ON YOUTUBE

Be sure to check out my Go-To Green Machine Detox Juice on the EatMoveRest YouTube channel! Subscribe, turn on Notifications to get alerted when we post new content, give us a Thumbs Up, show some love and leave a Comment, and Share with friends & family!


*BONUS*

Check out this great article on MindBodyGreen.com to learn how to use the leftover pulp from your juice to make some delicious and nutritious recipes!


Stay Tuned for Part 5 of my 5 Part Series on Smoothies + Juices, packed full of Supercharged Superfoods that you can add to you smoothies and juices for added health benefits! In the meantime, get your juice on!

* If you haven't already, check out Part 1, Part 2, and Part 3 of my 5 Part Series on Smoothies + Juices!

Have any questions, comments, or great ideas for future blog posts you'd like to see? I love feedback! Leave a comment (button is at the top), or shoot me a message through my website!

Designed For Your Lifestyle,

Erin 

Erin Stanczyk | Lifestyle Design | eat.move.rest.