Wholesome Delights: Tasty Salads and Savory Dishes

Discovering the path to wellness often begins with the simplest of choices—whole foods. Imagine a palette of vibrant hues and nourishing textures, where fresh fruits, vegetables, lean proteins, whole grains, nuts, legumes, and fermented dairy products like yogurt intertwine in perfect harmony. This is the essence of the Anti-Inflammatory diet, whole fresh foods designed to have you not just looking but feeling your absolute best.

This hearty Lentil Salad that promises to be both wholesome and satisfying.

Lentil Salad

Ingredients:

1 lb. of green or brown lentils

1 clove of garlic, chopped

1 bay leaf

¼ tsp crushed red pepper

1 quart of water

1 c. chopped carrots

½ c. colorful bell peppers, chopped

½ c. red onion, chopped

Dressing

½ c. lemon juice

½ c. olive oil

1 T. fresh parsley

½ tsp. oregano

½ tsp. garlic powder

Salt and pepper to taste

Directions:

1. Add lentils to a medium bowl and rinse.
2. Add to a medium stockpot, add water, and bring to a boil, then simmer for 20-25 minutes until tender but firm.
3. Whisk together olive oil, lemon juice, parsley, garlic and oregano.
4. Drain well and remove the bay leaf.
5. In a large bowl, toss together with vegetables.

Drizzle dressing over, and serve warm or chilled.

Give these succulent turkey-stuffed portobello mushrooms a try. They are carb-balanced and low in saturated fat, but more importantly, it is sure to satisfy your taste buds.

Turkey-stuffed portabello mushrooms

Ingredients

4 Portabella mushrooms, With stems removed

2 teaspoons olive oil

1/2 pound ground turkey

1/2 cup chopped onion

2 cloves of garlic

1/2 teaspoon basil

1/2 teaspoon oregano

three-quarter cups of part-skim mozzarella cheese

1/3 cup Panko style breadcrumbs

1/4 teaspoon salt quarter teaspoon pepper

2 ounces of Parmesan cheese

Directions

Preheat oven to 375°

1. Washing pad dry Portabella mushrooms, remove stem, rub with olive oil, place on a baking sheet, and place in oven, with the tops facing up. Bake for 10 minutes

2. In a food processor, pulse garlic, onion herbs, and fresh mushroom stems to a small dice, careful not to over-chop

3. Add two teaspoons of olive oil to a skillet over medium-high heat. Add the turkey, breaking it apart as it cooks, then add spices and cook for five more minutes or until fragrant. Remove from heat

4. Stir in Panko breadcrumbs and half of the mozzarella cheese

5. Remove mushroom caps from the oven. Gently divide the turkey vegetable mixture into four lightly stuffed caps, top with remaining mozzarella cheese, and return to the oven until melted.

Enjoy this salad year-round! Substitute strawberries or pears in place of mandarin oranges to change it up.

Kale and Brussels sprouts Winter Salad

Ingredients:

2 T. shallots, minced

¼ c.  olive oil

¼ c. lemon juice freshly squeezed

2 tsp Dijon mustard

Salt and pepper to taste

1 garlic clove, minced

½ pound of Brussels sprouts

 3c. Kale, washed, dried, and chopped

 1 mandarin orange

 ¼ c. of slivered almonds

Fresh Parmesan cheese shavings

Directions:

1. In a small stainless steel bowl, whisk together olive oil, lemon juice, garlic, and Dijon mustard until well combined, with salt and pepper to taste.
2. Wash and pat dry Brussels sprouts. Slice thin.
3. Wash and dry kale; cut or tear into bite-size pieces, add to a large bowl, and toss together with Brussels sprouts.
4. Drizzle dressing over the mixture and top with mandarin orange and almonds.

I enjoy salmon prepared in a variety of ways, but this recipe packs the Omega 3 fatty acids with salmon and walnuts!

Panko-crusted Salmon

Ingredients:

2 tsp Dijon mustard

1 clove of garlic

Zest from one lemon

½ tsp honey

½ tsp kosher salt

¼ tsp pepper

1 tsp. paprika

1/2 c. panko breadcrumbs

3 T. walnuts, finely chopped

¼ c. olive oil

1 lb. salmon

Chopped parsley

Preheat oven to 400 degrees

Directions:

1.  Combine Dijon mustard, garlic, lemon zest, honey, salt, and pepper, and set aside.
2. In a separate bowl, combine panko and walnuts and set aside.
3. Remove the skin from the salmon and pat dry.
4. Place salmon on a baking sheet lined with parchment paper.
5. Spread honey mixture over salmon and top with breadcrumbs.
6. Bake for 15 minutes or until it flakes easily with a fork.

The journey to wellness begins with the choices we make in the kitchen. These carefully curated recipes, loaded with anti-inflammatory foods rich in fiber and omega fatty acids, aren’t just about savoring delightful flavors; they are about crafting a lifestyle that celebrates wellness. Using these nutrient-dense ingredients in your daily meals is more than a choice; it’s a commitment to your well-being.

Remember, the path to wellness is about embracing the abundance of nature’s goodness on your plate. You’re fueling your body to feel your best. Stay committed to healthful choices, and you’ll not only savor the taste of wellness but also stay firmly on that path!