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Carrot-Dandelion Salad (Video)
This delicious salad offers the high-powered nutritional benefits of dandelion leaves along with the flavors of a variety of other health supporting foods.
2 -3 servings
By watching this video, I hope you will be inspired to make this salad as well as 3 others based on the variations below, giving you 4 or more nutritious recipes
1 cup grated carrots
½ cup chopped apple
¼ cup diced pineapple
1 cup chopped dandelion leaves (Variation #1-try it with spinach or arugula)
Chopped raw walnuts (Variation #2- try it with cashews or pine nuts
Shredded cheddar cheese
(Variation #3 – if you prefer a salad without the sweetness of fruit, replace the pineapple and apple with sliced onion, diced garlic and tomatoes. Omit the juice from the dressing below.
1 Tbs. flax seed oil
2 Tbs. cottage cheese (or quark)
1 Tbs. raw organic apple cider vinegar
¼ cup orange, white grape or apple juice
Directions: Grate carrots, cut apples, dice pineapple, chop dandelion leaves, add chopped walnuts and shredded cheddar cheese. For dressing combine and stir flaxseed oil, cottage cheese, raw apple cider vinegar and juice.
Dandelion Leaves: According to the USDA, dandelion leaves rank in the top four green vegetables in nutritional value. The are nature’s richest green vegetable source of beta-carotene, from which Vitamin A is created. They also are particularly rich in fiber, potassium, iron, calcium, magnesium, phosphorus and the B vitamins, thiamin and riboflavin, and are a good source of protein. Dandelion is also rich in micronutrients such as copper, cobalt, zinc, boron, and molybdenum as well as vitamin D. Dandelion helps in reducing inflammation of the liver. Studies of dandelion’s beneficial effects on the liver have shown that it increases the production and flow of bile (a digestive aid) from the liver and gallbladder, helping to treat such conditions as gallstones, jaundice and hepatitis.
Carrots are an excellent source of beta-carotene. Many studies have shown that carrots provide the highest amount of beta-carotene among the list of vegetables. It also provides calcium, iron, fiber, vitamin B1, B2, B6, vitamin C, K, biotin, potassium and thiamine. Carrot has proved its outstanding role in anti-cancer effect. Research revealed that people with lack of beta-carotene were more likely to have two times higher risk of cancer than others.
Apple: Studies have linked the consumption of apples with reduced risk of some cancers, cardiovascular disease, asthma and diabetes. Apples have been found to have very strong antioxidant activity, associated with inhibiting cancer cell proliferation and lower cholesterol. Unpeeled apples contain good amounts of fiber and a variety of phytochemicals, including quercetin.
Pineapple: High in the enzyme bromelain and vitamin c, pineapples are a natural anti-inflammatory and helpful with digestion. Vitamin C boosts the immune system, helps to metabolize fats and cholesterol, absorb iron and decrease infections.
Cheddar Cheese: a good source of calcium and protein, calcium is essential for growing and maintaining strength and density of bones and teeth, and preventing osteoporosis. It supports normal cardiovascular, thyroid and muscular function. Other ingredients are explained on other recipe pages.