Bacon Date Fennel Salad with Grilled Peaches

Servings: 4-6

Ingredients

FOR THE DRESSING:

  • 5 TBS olive oil
  • 2 TBS bacon fat
  • 2 TBS apple cider vinegar
  • 1 piece of cooked bacon
  • 4 dates, dried and pitted
  • 1/4 tsp sea salt 

FOR SALAD:

  • 1 cup fennel bulb, chopped into small pieces
  • 3-4 peaches, ripe but not too soft
  • 4 pieces of bacon, already cooked, chopped into small pieces
  • mixed salad greens (I used a little less than a 1/2 LB)
  • 1 TBS coconut oil, butter, or ghee for cooking
  • 1 TBS coconut oil, butter, or ghee for peaches, melted
  • pinch of celtic sea salt

Instructions

FOR DRESSING:

  1. Combine all dressing ingredients in a blender or small food processor and process until smooth and dates are all incorporated.

FOR FENNEL:

  1. Melt fat of choice in a medium skillet. Saute chopped fennel for 4-5 minutes with a pinch of sea salt, until fragrant but still crunchy. Remove from heat and allow to cool. I place mine in the fridge to cool them faster.

FOR GRILLED PEACHES:

  1. Cut peaches in half and pit them. Lightly brush peach halves with melted coconut oil, butter, or ghee.
  2. Grill peach halves cut side down over medium heat (with grill lid closed) until tender but not falling apart. Timing varies with the ripeness of your peaches. Mine took about 12-14 minutes. Check them periodically until done. Remove from heat and allow to cool.

TO ASSEMBLE SALAD:

  1. Toss salad greens with dressing until well coated. Place into a large bowl. Pour cooled fennel pieces and chopped bacon on top. Arrange grilled peaches along the side.
  2. Serve immediately. Enjoy!! 

Note: Bacon can be cooked ahead of time or before making the salad.

Health benefits of recipe ingredients

Apple cider vinegar-natural anti-microbial, improved insulin sensitivity, increased feelings of fullness which can lead to weight loss, reduction in triglyceride levels

Dates- decreased constipation due to high fiber content, contains calcium, sulfur, iron, potassium, phosphorous, manganese, copper and magnesium, improved muscle development.

Fennel- decreased indigestion and gas, improved lymphatic drainage, high levels of iron, potassium and vitamin C, menstrual regulation, natural expectorant.

Peach- high in antioxidants, high in potassium, magnesium, zinc, phosphorus, iron, fiber and vitamin C, high in phenolic and carotenoid compounds which have anti-tumor and anti-cancer properties.

 


Speedy Salmon Salad

Ingredients

  • 1 avocado
  • 2 cans of wild salmon
  • ½ cup diced red onion
  • ½ cup arugula
  • 1/3 cup of olives
  • ¼ cup canned diced artichoke hearts
  • 2 TBS lemon juice
  • 2 tsp capers
  • 1 ½ teaspoon dill
  • Sea salt to taste

Instructions

Scoop the avocado into a large bowel and mash with a fork until smooth. Drain the cans of salmon and flake them into the mashed avocado, stirring through with a fork. Finely dice the red onion and mince the arugula. Roughly chop both the olives and the artichoke heart. Combine all chopped ingredients in the bowl along with lemon juice, capers and dill. Combine with work. Serve in lettuce cups on mixed greens or on top of a baked sweet potato.

Health benefits of ingredients

Salmon- high levels of vitamins B12, D, B3, B6, selenium, phosphorus, iodine, choline and biotin, incredible source of omega-3s, decreases risk of cardiovascular events, improves depression and decreases risk of cognitive decline, anti-inflammatory, reduction in risk of macular degeneration and chronic dry eye, anti-cancer

Olive- contains hydroxytyrosol which has been linked to cancer prevention and bone loss prevention, high levels of copper, iron, Vitamin E and fiber, oleic acid which can decrease blood pressure, anti-inflammatory and natural anti-histamine

Artichoke-contain vitamin C, thiamin, riboflavin, niacin, folate, vitamins A, E, D and K, calcium, iron, zinc, sodium, potassium, manganese and phosphorus, ranked 7th in antioxidant content of all vegetables, reductions in LDL, contains cynarin and silymarin which improve liver health, aids in preventing constipation, increasing bone health and density.

Avocado- good source of vitamins K, C, B6 and E, folate, potassium, pantothenic acid, magnesium, improved insulin sensitivity, contains oleic acid which improves memory and brain activity, high in protein, contains antioxidants including beta-siosterol, glutathione and lutein

 


Chicken and Strawberry Salad

INGREDIENTS

For the salad:

  • 1 chicken breast , cooked and diced
  • 2 strawberries sliced
  • 1 cup of spinach

For the dressing:

  • 2 Tablespoons olive oil
  • 1/2 teaspoon honey
  • 1 teaspoon fresh lemon juice
  • Pinch of sea salt
  • Pinch of black pepper 

INSTRUCTIONS

  1. Mix all the dressing ingredients together.
  2. Toss salad together with dressing.

Health benefits of ingredients

Spinach- source of potassium, manganese, zinc, magnesium, iron, calcium, folate, niacin, Vitamins A, B6, C and K, beneficial for eyesight due to high levels of beta-carotene, lutein and xanthene, improved brain health, improved cardiovascular health, good dietary source of factor Co-Q10, protective to the mucous membrane of the stomach which decreases the occurrence of gastric ulcer

Strawberry- excellent source of Vitamins C and K, folate, potassium, manganese and magnesium, has ellagic acid, anthocyanin, catchin, quercetin and kaempferol which inhibit the formation of LDL and relax blood vessels, improved skin health, increased collagen production, anti-cancer secondary to high antioxidants, helpful in reduction of uric acid, slows progression of cognitive decline

Honey-natural anti-microbial, improves allergies, contains vitamin c, calcium, copper and iron

 


Chicken salad

INGREDIENTS

  • 1 chicken breast, cooked and diced
  • ½ cup grapes, halved
  • 1/2 gala apple, diced
  • 1 stalk of celery, diced
  • 1/4 cup coconut milk, from a can shaken and at room temperature
  • Salt to taste

INSTRUCTIONS

  1. Saute the diced chicken breast in coconut oil until cooked.
  2. Wait for the chicken to cool then add it to the halved grapes, diced apple, and diced celery in a large bowl. Add in the coconut milk and salt to taste.
  3. Toss well. 

Health benefits of ingredients

Apple- source of potassium, copper, manganese, iron, magnesium, Vitamin C and K. Also rich source of flavonoids quercetin, epicatechin, phloridzin, high in fiber which aid in digestions and reduction of atherosclerosis, prebiotic, increase the amount of acetylcholine in the brain

Grape- source of Vitamins K, A, C, B6, thiamine, riboflavin, niacin, folate, potassium, calcium, magnesium, phosphorus and sodium, Contain flavonoids myricetin and quercetin which reduce the damage of free radicals and may slow aging, increase nitric oxide levels in the blood which may help prevent blood clots.

Celery- source of calcium, sodium, copper, magnesium, iron, zinc, potassium, Vitamin A, K, C, E, D, B6 and B12, high in fiber, contains phthalides which stimulates secretion of bile juices which can help decrease cholesterol and reduces blood pressure, also aids in the elimination of uric acid, anti-cancer due to high levels of antioxidants as well as anti-inflammatory.

 


Honey Lemon shrimp salad

Ingredients

  • 1 lb shrimp, cooked and peeled
  • 2 English cucumbers, spiralized
  • 1/3 cup red onion, chopped
  • 1/2 cup nectarine, chopped
  • 1/2 cup cilantro

Dressing:

Instructions

  1. Whisk together all dressing ingredients. Set aside.
  2. Add all salad ingredients into a large bowl.
  3. Pour dressing over salad and toss to combine.
  4. Serve and enjoy

Health benefits of ingredients

Cilantro- contains cineole and linoleic acid which lower inflammation specifically beneficial for arthritis and decreased skin inflammation, anti-microbial effects, reduction of LDL cholesterol, contains borneol and linalool which aid in digestion of liver functions and are also helpful in preventing diarrhea, high in iron and natural anti-histamine

Shrimp-contain iron, calcium, sodium, phosphorus, zinc, magnesium, potassium, iodine, vitamins A, E, D, B6, B5 and B12. Increases leptin levels which helps regulate appetite, contains high levels of astaxanthin which can be helpful in reducing skin damage related to UVA exposure, the astaxanthin also decreases eye fatigue, improving memory and reducing the risk of brain inflammatory diseases.

Nectarine- contains vitamins A, B1, B2, B3, B6, C, E, K, potassium, phosphorous, magnesium, iron, zinc and calcium, high in fiber which is helpful for digestion, helps decrease blood sugar levels and reduce the risk of metabolic syndrome, contains chlorogenic acid which some studies suggest may reduce the risk of colon cancer, contain lutein which is important for eye health and reduces the risk of age related macular degeneration


Greek Chicken Salad

INGREDIENTS

  • 1 pound chicken breast
  • 3 TBSP olive oil (divided (plus more for cooking)
  • 1.5 TBSP apple cider vinegar
  • 1.5 TBSP dried oregano (divided)
  • 1.75 tsp pink himalayan salt (divided)
  • 4-5 cups chopped/ shredded white cabbage
  • 2 medium cucumbers – sliced and quartered
  • 1 small red or white onion – diced
  • 4 stalks of celery – diced
  • 1/2 cup sliced black olives
  • 1 avocado
  • juice of 1 lemon

INSTRUCTIONS

  1. cut chicken into 4 even sized pieces and marinate for 30-45 minutes in the following mixture (1 TBSP olive oil, 1.5 TBSP apple cider vinegar, 1 TBSP dried oregano, 1.5 tsp pink himalayan salt)
  2. chop all the vegetables except the avocado (save it til last so it doesn’t brown)
  3. make the dressing (juice of 1 lemon, 2 TBSP olive oil, 1/4 tsp pink himalayan salt & 1 tsp dried oregano) and put the dressing to the side
  4. cook the chicken in about 1 TBSP olive oil over medium heat for about 6 minutes on each side until cooked through and no longer pink
  5. allow chicken to sit for 5 minutes then cut into small bite-sized pieces
  6. toss all the chopped vegetables and chicken in a large bowl
  7. chop the avocado and add to bowl
  8. pour dressing over top and toss well

Health benefits of ingredients

Celery source of calcium, sodium, copper, magnesium, iron, zinc, potassium, Vitamin A, K, C, E, D, B6 and B12, high in fiber, contains phthalides which stimulates secretion of bile juices which can help decrease cholesterol and reduces blood pressure, also aids in the elimination of uric acid, anti-cancer due to high levels of antioxidants as well as anti-inflammatory.

Cabbage- source of manganese, calcium, magnesium, potassium, silicon, vitamins C, B6, A, K and E, good source of fiber, high in the following antioxidants: zeaxanthin, lutein, choline and beta-carotene, high in sulfur which aid in detoxifications, high in glutamine which is a potent anti-inflammatory, binds bile acids which may lower LDL levels, contain 3,3’diidolylmethane which may prevent some of the risks with radiation therapy

Olive contains hydroxytyrosol which has been linked to cancer prevention and bone loss prevention, high levels of copper, iron, Vitamin E and fiber, oleic acid which can decrease blood pressure, anti-inflammatory and natural anti-histamine

Avocado good source of vitamins K, C, B6 and E, folate, potassium, pantothenic acid, magnesium, improved insulin sensitivity, contains oleic acid which improves memory and brain activity, high in protein, contains antioxidants including beta-siosterol, glutathione and lutein


Fennel, Celery and Pomegranate Salad

Ingredients:

3 x small/medium fennel bulbs
3 – 4 celery stalks
Leaves from 3 – 4 stalks of celery
1 x Fuji or Gala apple
1 x shallot
1/2 bunch flat leaf parsley
Seeds from 1/2 a pomegranate (or more if you’re greedy like me)
Zest of 1 lime
1/4 cup lime juice
1/4 cup extra virgin olive oil
Salt and pepper (omit black pepper for strict AIP)

Method:

1. Wash and thinly slice your fennel and celery. Peel and thinly slice your shallot. Wash, core and slice your apple into match sticks. Coarsely chop your celery leaves and parsley. Throw all your chopped ingredients and lime zest into a large salad bowl. Mix with your hands.

2. Add your lime juice and EVOO to the bowl. Toss through.

3. Check for seasoning. Top your salad with the pomegranate seeds.

Health benefits of ingredients

Fennel decreased indigestion and gas, improved lymphatic drainage, high levels of iron, potassium and vitamin C, menstrual regulation, natural expectorant

Celery source of calcium, sodium, copper, magnesium, iron, zinc, potassium, Vitamin A, K, C, E, D, B6 and B12, high in fiber, contains phthalides which stimulates secretion of bile juices which can help decrease cholesterol and reduces blood pressure, also aids in the elimination of uric acid, anti-cancer due to high levels of antioxidants as well as anti-inflammatory.

Pomegranate-source of vitamins A, C, E and folic acid, helps decrease diarrhea caused by digestive problems, aid in blood viscosity, help prevent the accumulation of cholesterol, reduces PSA levels,   

 


Avocado Chicken salad

Ingredients

  • 2 cups cooked chicken, finely chopped
  • 1 avocado, seeded, peeled, and chopped
  • 1 apple, peeled, cored, and finely chopped
  • 1/4 cup celery, finely chopped
  • 1/4 cup red onion, finely chopped
  • 2 tbsp. fresh parsley, minced
  • 2 tbsp. extra-virgin olive oil
  • 2 tsp. fresh lime juice
  • 1/2 tsp. garlic powder
  • Sea salt and freshly ground black pepper

Preparation

  1. In a bowl, whisk together the olive oil, lime juice, garlic powder, parsley, and season with salt and pepper to taste.
  2. Combine all the remaining ingredients in a large bowl.
  3. Pour the dressing over the chicken-avocado mixture.
  4. Toss gently until everything is well coated.
  5. Serve as a salad or wrapped in lettuce leaves.

Health benefits of ingredients

Avocado good source of vitamins K, C, B6 and E, folate, potassium, pantothenic acid, magnesium, improved insulin sensitivity, contains oleic acid which improves memory and brain activity, high in protein, contains antioxidants including beta-siosterol, glutathione and lutein

Apple source of potassium, copper, manganese, iron, magnesium, Vitamin C and K. Also rich source of flavonoids quercetin, epicatechin, phloridzin, high in fiber which aid in digestions and reduction of atherosclerosis, prebiotic, increase the amount of acetylcholine in the brain

Celery source of calcium, sodium, copper, magnesium, iron, zinc, potassium, Vitamin A, K, C, E, D, B6 and B12, high in fiber, contains phthalides which stimulates secretion of bile juices which can help decrease cholesterol and reduces blood pressure, also aids in the elimination of uric acid, anti-cancer due to high levels of antioxidants as well as anti-inflammatory.

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