In traditional Oriental medicine celery was used to treat hypertension. This is because phthalide compounds in celery can act as a sedative as well as lower blood pressure.

Ingredients for broccoli, apple and celery salad

1 green apple

5 celery stems with leaves

1 medium broccoli head

¹/₃ cup raisins

¼ cup slivered almonds

½ cup mayonnaise

2 tablespoons extra virgin olive oil

Salt and pepper

Method

1. Cut the broccoli into small florets and steam them for 3 minutes so they retain crunch.
2. Thinly slice the apple and dip into cold water with vinegar or salt to prevent browning. Sit for 5-10 minutes. Drain thoroughly and pat dry.
3. Chop celery leaves. Cut the stalks into small pieces.
4. Pan fry the slivered almonds for a few minutes until fragrant.
5. On a serving dish, spread the broccoli florets at the base.
6. Place apple slices on top of broccoli, continue with celery stalks and leaves, end with raisins and slivered almonds.
7. Place mayonnaise on top in dollops. Drizzle with olive oil and sprinkle with salt and pepper.
8. Keep in the fridge before serving. Serve chilled is best.

Written by Lismi Wong

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Sunflower seeds are a rich source of many vital nutrients. A 1/4 cup provides 82% vitamin E, 43% vitamin B1, 28% vitamin B6, 34%manganese, 33% magnesium and 33% phosphorus (based on the average daily recommendation for adults). Like other nuts and seeds, they are high in essential fatty acids and are an excellent source of fibre and protein.

This is a recipe where I use a mixture of sunflower seeds and buckwheat groats. It is a light salad that is so simple yet delicious. It’s a great time to make it as summer is kicking in!

Lettuce & Avocado Salad Ingredients

1/2 head lettuce, shredded

1 avocado, cut into cubes

1 carrot, grated

1/2 C sunflower seeds and buckwheat groats mixture

2 tbsp. olive oil

Salt and pepper

Method

1. Toast the seeds and groats mixture until fragrant. Cool down.
2. In a bowl, add in the lettuce first, then the rest of the ingredients. Gently toss them around to mix thoroughly.
3. Enjoy!

written by Lismi Wong

The post Summer Salad Season appeared first on Usana Health Sciences Organization.

In a 100 g (3.5 oz) serving, cooked quinoa provides 120 calories and is an excellent source of manganese and phosphorus, and a moderate source of dietary fiber, folate, iron, zinc and magnesium.

Quinoa is high in protein compared to most plant foods, but compared to other protein sources such as meat and tofu, its protein content is considerably lower. A cup of cooked quinoa provides 4% protein and contains all nine essential amino acids which our body can’t produce itself. Also, it’s high in potent plant antioxidants, whose activity is further increased with sprouting.

You can buy quinoa in most health food stores and many supermarkets. In this recipe, I used a mixed cereal that contains red and black quinoa and amaranth. I served it with kale, sweet potatoes and sprouted mung bean. To make this dish more substantial, add in roasted diced pumpkin or sweet potatoes.

Serves 4

Ingredients:

1 C raw mixed quinoa/amaranth

1 can of tuna in spring water

1 C mixed fresh parsley and mint leaves

1 capsicum

3 tbsp. sweet chilli sauce

2 tbsp. light olive oil

Small piece of ginger, grated

1/2 lemon

Salt and pepper

Chili flakes (optional)

Method:

1. Rinse quinoa mixture. Cook with 1.5 C boiling water for 15-20 minutes. Add in a pinch of salt. Fluff and cool.
2. Chop the herbs. Dice the capsicum into big cubes.
3. In a medium bowl, add all of the ingredients. Squeeze 1/2 lemon. Season with salt, pepper and chilli flakes if used.

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