Noor’s RAINBOW Mango Salad

Noor’s Rainbow Mango Salad

 Warning: this salad is extremely high in benefits.

They say “eat the rainbow,” and we (Holistic Health Coaches) say “eat THE rainbow,” but mean an incredibly different rainbow. 🙂 

 

Noor's Rainbow Mango Salad

Noor’s Rainbow Mango Salad

 

So, here I introduce my rainbow salad. It’s full of health benefits A to Z.

Mangos are not only a tasty fruit, they have remarkable benefits. Among them are Vitamin C, Vitamin A, folate and B Vitamins. Mangos are great for healthy skin, bone health, has cancer preventative benefits, beta-carotene, and dietary fiber- which aids in digestion and heart health. What more can you want from something that tastes so sweet and luscious?

Mangos are on the clean 15 list, meaning they are low in pesticides. This means you don’t need to worry about buying organic mangos. Just make sure you let them ripen so they can be wholly sweet.

I can go on and on about the benefits of the organic bell peppers, the organic parsley, tomato, organic greens, blueberries (in the homemade dressing I made) cucumbers, avocadoes and mushrooms.

This is like an anti-cancer, high healthy fat, high fiber, Vitamin A, K, C, B and flavonoids super salad. It’s high in photochemical and good for you antioxidants.  The raw walnuts I toss on top not only add flavor and a crunch. They give the salad a boost of omega-3 fatty acids which we all need to get from food.

 

Now you tell me, would you rather eat my rainbow, or the popularly advertised candy “the rainbow”?

Ingredients:

4 cups organic greens

2 cucumbers

1 organic yellow bell pepper

1 organic orange bell pepper

1 medium tomato

1 bunch organic parsley

2 organic avocadoes, ripen

8 small white button mushrooms

Raw walnuts for topping

My homemade clean-eat blueberry dressing

 

Directions:

  1. Place the organic greens in a serving bowl.
  2. Wash and cut the bell peppers into small cubes. Place color coded atop the greens.
  3. Wash and peel the cucumbers. Cut slices and place next to the peppers, atop the greens.
  4. Wash and chop the tomato and place it in the middle of the plate, atop the greens.
  5. Chop the parsley and place it atop the tomatoes.
  6. Pit and cut the avocadoes into cubes and place atop the greens, near the peppers.
  7. Wash and sliced the mushroom and place atop the greens. You get the picture now. 🙂 
  8. Serve with my homemade, clean-eat blueberry dressing. (Recipe to come later!)
  9. Top with raw walnuts for optimum benefits and a mouth-watering crunch.  
    Veggie Party

    Veggie Party

     

    Noor's Mango Rainbow Salad

    Noor’s Mango Rainbow Salad

     

  10. With my clean -eat blueberry dressing and RAW Walnuts.

    With my clean-eat blueberry dressing and RAW Walnuts.

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Sweet Facts About Sweet Potatoes & Recipe

Plus, Noor’s Spiced Sweet Potato Fries Recipe

Noor's simply roasted sweet potato.

Noor’s simply roasted sweet potato.

Fun Fact: There are over 400 varieties of sweet potatoes around the globe!

Did you ever hear someone tell you not to eat sweet potatoes because they’re not the best for your health? Well, I’m here to confirm that sweet potatoes are more than just orange potatoes, much sweeter than the famous original potato.

Sweet potatoes have extremely amazing benefits, including a very high amount of Vitamin A, antioxidants, dietary fiber, over four B vitamins, Vitamin C, copper, biotin, potassium, and manganese. Sweet potatoes have anti-inflammatory benefits and wonderful blood sugar regulation. Point being, atto your sweet potatoes! The benefits of this tasty root vegetable amaze me, and I enjoy them even more.

 So how should you eat sweet potatoes? First, I’ll tell you how not to eat them. Buying frozen sweet potato fries in the grocery aisle is not the best choice. Not only are those sweet potatoes highly processed, most of them are pre-“cooked”, meaning pre-flash fried. On top of that, they are full of unnecessary preservatives and chemicals. So in regards to these potatoes, forget about the majority of the benefits I mentioned above.

As for getting the maximum benefits from this super food, I enjoy making it in numerous ways.

The easiest and fastest way is to simply wash the potatoes real well, cut through all around it with a knife, and bake in the oven. About 45 minutes later, you have a steamed delicious and sweet side dish, or even dessert. That’s seen in the image above. 

 

These are my spiced sweet potato fries (baked). I use organic virgin coconut oil not only because it’s full of numerous health benefits, but it’s also one of the best oils to cook with in terms of the smoke point. Many oils are extremely sensitive and lose the majority of their benefits when you cook or bake with them. That includes Extra Virgin Olive Oil, Sesame-Seed Oil, nut oils, etc.  I buy my organic virgin coconut oil online. 

 

Spiced sweet potato fries.

Spiced sweet potato fries.

As for my scrumptious sweet potato fries, here is my recipe.

 

Ingredients: 

6 medium sweet potatoes, washed well
1/3 cup organic coconut oil
1 teaspoon rosemary ground
1/2 teaspoon ground cumin
½ teaspoon ground mustard seeds
1 teaspoon dill
1 teaspoon cilantro
½ teaspoon Himalayan Pink Salt
1 teaspoon ground turmeric

Directions:

  1. Preheat the oven to 400 degrees F.
  2. Wash the potatoes well. Cut them length-wise into thin fries-like strips or circles (I tried both).
  3. In a small mixing bowl, mix melted coconut oil and all spices.
  4. Toss the potatoes with the oil mixture.
  5. Place single layered on a tray and bake for about 35 minutes or until crispy.
  6. Serve, garnish with fresh herbs, and enjoy! 

Did Someone Say Kale Chips?

This country lives on potato chips. Not only are they deep fried in hydrogenated oils, they are coated in sodium, unfriendly chemicals, and tons of preservatives. Basically we begin with a potato, and end with a potato stripped of its nutrients. Now potatoes are not bad for you at all, but it’s the way it’s cooked and prepared nowadays that makes it bad for you. Potatoes are high in potassium, Vitamin C, Vitamin B6, and plays role in cell building. 

Either way, why not boost the typical crunchy salty snack and create an astonishing scrumptious chip? Yes, I mean it, kale chips.

Kale is a super green. It’s full of Vitamin K, Vitamin A, manganese, fiber, yes Vitamin C, and over a dozen other nutrients. What’s not to like about this chip? I top it with nutritious spices and organic coconut oil, one of the best oils to cook with.

This recipe is so quick you could make it faster than running out to the supermarket at midnight when you’re craving a crunchy and salty snack. =)

This recipe is gluten, dairy, soy, wheat, egg,, and chemical free. What’s not to like about this chip?

Ingredients:

A bunch of fresh organic kale (fresh from the Farmer’s Market is best :))

1/3- 1/2 cup Organic Extra Virgin Coconut Oil (you can use EVOO)

1 teaspoon Himalayan Pink Salt or Celtic Sea Salt

To your desired amounts: dill, ground mustard, black pepper, paprika, rosemary

Cayenne pepper (optional and yummy)

Directions:

  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Wash the Kale well after removing the stems. Allow them to dry.

    IMAG6774

    Washed and dried fresh kale.

  3. In a separate bowl melt the Organic Coconut Oil. If you’re using different oil that’s liquid at room temperature, simply measure the required amount and place it in a bowl.

    Bowl of oil and spices.

    Bowl of oil and spices.

  4. Add the salt and spices to the bowl and mix well.
  5. Toss the kale with the oil mixture well and place on a flat baking sheet.

    Kale tossed in oil and ready to bake.

    Kale tossed in oil and ready to bake.

  6. Bake in the oven for 8-9 minutes until toasted from the edges and darker in color. 

    Baked kale.

    Baked kale.

  7. Serve with fresh pita, hummus, kale hummus, or eat them all by themselves. ;)

    Serve with fresh pita, hummus, kale hummus, or eat them all by themselves. 😉

    Allow to cool, remove from the baking sheet, and enjoy. =) 

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Disclaimer

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