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Rubbed Kale or Chard and Spinach Salad
This salad and its many potential variations is a perennial favorite amongst the practitioners at Pulse. This version utilizes some of the best of fall flavors to create a bright and colorful dish. Ingredients - 1 bunch kale or chard
- 1 bunch spinach washed and drained
- 1 green apple, diced
- 2 tbsp olive oil
- ½ tsp salt
- ½ cup dried cranberries
- ½ cup roasted walnuts or pecans
- ½ cup blue cheese (optional)
- 2 tbsp apple cider vinegar
Instructions Wash and trim kale or chard in a sink of warm water. Gently rip, tear or cut the leaves into small pieces. Remove any heavy stems. Shake off excess water and then roll kale or chard in a clean towel to dry. Place in a bowl with olive oil and salt. Gently massage or rub the oil and salt into the kale or chard until it begins to soften and break down and become limp—10-15 minutes. Mix kale with the rest of ingredients and toss with vinegar to coat. 1.4 http://www.pulseholistichealth.com/recipes/rubbed-kale-or-chard-and-spinach-salad/
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World Vegetarian Classics, Celia Brooks Brown, Published 2005 by Pavillion Books Notes: The recipe suggests boiling the beets to cook them; I prefer to roast them in the oven to bring out their full sweetness. This is easily done by scrubbing the beats and trimming the leaves and roots down to no more than an inch. Place a beet in the center of a piece of aluminum foil, pour a small amount of olive oil over the beet to keep the foil from sticking, wrap and cook in a low oven (250) for 2-3 hours or until a skewer poked into a beet meets little resistance. Allow the beets to cool and slip off the skins and trim the ends for slicing. Roasted beets can be stored in the foil in the fridge for 3 to 4 days before using. The original proportions of the recipe are to serve 4. It is possible to increase the beets and pineapple significantly without increasing the other ingredients and still have a wonderfully balanced dish. If the flavors become too sweet, increase the white wine vinegar a ½ tbsp at a time and salt to taste until flavors balance. If using raw beet (and not roasting them), bring a saucepan of water to the boil. Scrub the beets and boil until tender, about 30-40 minutes. Drain, cool and slip off the stems, roots, and skins. Ingredients - 9 oz cooked beet
- ½ large fresh pineapple (I use canned in water when fresh is not available in my area)
- 1 small onion, sliced into thin rings (purple onion works very well here)
- ½ tsp salt
- ½ tsp suga
Instructions Slice the cooked beet thinly. Cut the pineapple into 1 inch thick round slices, then cut the skin away. Cut the tender flesh away from the core and into bite sized pieces. In a (preferably) ceramic or glass bowl, combine the beets, pineapple and onion rings. Mix the vinegar, salt and sugar together, then toss through the salad. Leave to stand for 30 minutes to allow flavors to meld, stirring occasionally. 1.4 http://www.pulseholistichealth.com/recipes/beet-and-pineapple-salad/
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Ingredients  - ¾ oz or 20 grams assorted dried
- seaweed (wakame, hijiki and arame)
- ½ cucumber halved length wise
- 2 scallions shredded
- 1 carrot, grated
- 1 box of mustard and cress greens
- 2 T Japanese rice vinegar
- 2 t. shoyu (soy sauce)
- 1 T mirin (rice wine)
- 2 tsp sesame oil
- 1 tsp white miso
Instructions Soak the different seaweeds in separate bowls of cold water—the wakame will need 10 minutes and the others 30 minutes—drain.
Cook the wakame only in a pan of boiling water for 2 minutes, the drain and let cool. Put all the seaweeds in a bowl. Scoop the seeds out of the cucumber and finely slice the flesh. Add the seaweeds with the scallions and mustard and cress. Mix the remaining ingredients in a pitcher, add to the bowl, and toss together. 1.4 http://www.pulseholistichealth.com/recipes/seaweed-salad/
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Roasted Baby Beets and Arugula Salad with Lemon Gorgonzola Vinaigrette
Bon Appétit | April 2006 by Tina Miller Ingredients  - 1/4 cup fresh lemon juice
- 1 tablespoon red wine vinegar
- 1/2 cup plus 1/3 cup extra-virgin olive oil
- 1/2 cup crumbled Gorgonzola cheese (about 4 oz)
- 2 cups roughly torn bite-size pieces French bread
- 1/4 cup assorted chopped fresh herbs (such as parsley, basil, and rosemary)
- 1 garlic clove, minced
- 24 baby beets, trimmed, scrubbed
- 8 ounces baby arugula (about 12 cups)
Instructions Place lemon juice and vinegar in small bowl. Gradually whisk in 1/2 cup oil. Stir in cheese. Season with salt and pepper. (Dressing can be made 1 day ahead. Cover and chill.)
Preheat oven to 375°F. Heat remaining 1/3 cup oil in medium ovenproof skillet over medium heat. Add bread pieces; toss to coat. Add herbs and garlic; toss to coat. Sauté until bread is crisp, about 4 minutes. Using slotted spoon, transfer croutons to plate in single layer. Cool.
Add beets to same skillet, tossing to coat with any remaining herbs and oil. Cover skillet with foil and transfer to oven. Roast until beets are tender, about 45 minutes. Cool beets. Peel, if desired; cut in half.
Toss arugula with 1/2 cup dressing in large wide bowl. Season to taste with salt and pepper. Top with beets and croutons and serve. 1.4 http://www.pulseholistichealth.com/recipes/roasted-baby-beets-and-arugula-salad-with-lemon-gorgonzola-vinaigrette/
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Contributed by Anne Woodhouse
Barley offers a delicious gluten-free variation to the traditional tabbouleh made with bulgar or cracked wheat. Ingredients  - 4 cups cooked barley
- 2 cups tightly packed finely chopped fresh flat leaf parsley leaves and tender stems, about 2 bunches
- 2 cups peeled, seeded and diced cucumbers
- 2 cups diced, plum tomatoes
- ½ cup finely chopped fresh mint leaves
- ¼ cup fruity olive oil
- ¼ cup freshly squeezed lemon juice, more if needed
- Salt to taste
Instructions Combine all the barley through mint leaves in a large bowl and toss to combine. Blend the olive oil and lemon juice in a small cup. Toss the salad with the dressing. Adjust flavor to taste with salt, lemon, and olive oil.
Variations: For a Greek taste, replace the mint with fresh dill. Add ½ to 1 cup of fresh feta and ¼ cup of pitted kalamata olives.
Notes: To cook 2 cups of dry barley, bring 6 cups of water with ¼ teaspoon salt to a boil. Pull the pot from the heat and add the barley. Return to heat and bring back to a boil over medium heat, reduce heat, cover and simmer until the barley is barely tender (it will still be a little chewy) 40-50 minutes for hull-less barley, 30-40 minutes for pearl barley. Drain off any unabsorbed water and immediately return the barley to the hot pot, cover and steam off the heat for 5 to 10 minutes.
Hull-less barley, the hull is lost in the harvesting process and still contains the highly nutritious bran. Pearl or pearled barley, the hull and bran are removed with abrasion. 1.4 http://www.pulseholistichealth.com/recipes/barley-tabbouleh/
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The heat of summer is here and there is no better to cool down than to enjoy the bounty from your garden or local farmer’s market. All foods contain energetic properties (a post-metabolic phenomenon) that create a response in the body. Foods that abound in the summer and grow in this region are excellent at cooling and protecting you from over-heating. It is also a season when our bodies can usually handle a little more raw or cooling foods. The following recipes are simple and take advantage of foods that readily abundant in our area at this time of year. Ingredients - 1 watermelon (aprox 10lbs), cut into bit size pieces
- Zest from 1 lime
- Juice from 2-3 limes
- ½ cup mint, chiffonade (long thin strips)
- ½ cup salty, crumbly cheese, (ex. feta, cojito, blue cheese)
Instructions Toss all ingredients, except cheese, together. Garnish with cheese of your choice before serving.
Contributed by Anna Rydman 1.4 http://www.pulseholistichealth.com/recipes/watermelon-salad/
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This is a protein packed summer salad: Enjoy!!
Anne Woodhouse Ingredients  - 1 ½ cup lentils, preferably organic French green lentils
- ½ large onion diced
- 2 carrots, diagonally sliced
- ½ red pepper, finely diced
- ½ to 1 cucumber finely diced
- ¼ cup finely chopped parsley
- 2 Tbs. Hijiki
- Toasted sesame oil
- Seasoned rice vinegar
- Rice vinegar
- Grated ginger
- Salt and Pepper sauce to taste
Instructions Rinse lentils, place in a heavy sauce pan and add water to cover lentil by about an inch. (Add a half of a piece of Kombu if you have it.) Bring the lentil to a boil and then turn down and let them simmer. Test after about 45 min to an hour. When the lentils are nearly finished add salt to taste and let the lentils finish cooking.
Mix the hijiki with 1 Tbsp. toasted sesame oil, 1 Tbsp. seasoned rice vinegar, and 1 Tbsp. hot water and allow to soften while the lentils are cooking.
Sauté the onions until soft. Add the carrots and sauté with the onions.
Allow the lentils to cool slightly, add the sautéed onions, carrots, peppers, cucumbers, parsley, and hijiki with its dressing.
Make a little additional dressing with 1 Tbs. Toasted sesame oil, 2 Tbs. rice vinegar, ½ teas. Grated ginger….Add dressing as needed for taste. Adjust seasoning with salt and pepper sauce. 1.4 http://www.pulseholistichealth.com/recipes/sesame-lentil-salad/
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Strawberry and Arugula Salad
This salad is delightful on a summer day, boasting vibrant color and taste. Arugula is also a fabulous source of calcium. As the season gets hotter the arugula will become leggy, reseed them now for a late summer and early autumn harvest.
Contributed by April Crowell Ingredients - 1/2 c. chopped walnuts
- 4 cups baby arugula or torn arugula
- 2 cups strawberries, sliced
- Ground pepper
- Salt
- 2 T. balsalmic vinegar
- 1 T. extra virgin olive oil
- Fresh goat cheese
Instructions Toast walnuts in dry skillet over medium heat until light brown and fragrant. Toss arugula with strawberries, oil and vinegar, add in walnuts and goat cheese. Season to taste. Enjoy. 1.4 http://www.pulseholistichealth.com/recipes/520/
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Just in time for July 4th picnic! From Eating Well Magazine Ingredients - 1 pound medium red potatoes, scrubbed
- Salt, to taste
- 2 tablespoons balsamic vinegar
- 1 tablespoon white-wine vinegar
- 1 tablespoon extra-virgin olive oil
- 1/4 cup diced red bell pepper
- 1/4 cup diced green bell pepper
- 1/4 cup chopped scallions
- 1 tablespoon chopped fresh dill
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Instructions Boil potatoes in salted water in a saucepan until tender, about 20 minutes. Drain and let stand until cool enough to handle. Cut potatoes in half lengthwise, then cut into approximately 1/2-inch slices. Place in a serving bowl.
Sprinkle the potatoes with balsamic vinegar, white-wine vinegar and oil, tossing gently to coat. Add red and green bell peppers, scallions, dill and pepper and toss gently to mix. Taste and adjust seasonings. Serve at room temperature. 1.4 http://www.pulseholistichealth.com/recipes/zesty-dill-potato-salad/
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Ingredients  - 2 cups Arugula (chopped if adult leaves)
- 3 cups Red Chard, chopped
- 1 large grapefruit or 4-6 oz of mandarin oranges
- 1/3 cup toasted almonds, slivered
- 1 small onion (red or yellow), slivered
Instructions Top with Raspberry/walnut vinaigrette and enjoy! 1.4 http://www.pulseholistichealth.com/recipes/chard-arugula-salad/
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