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Healthy Living Recipes

Deb Morgan: The lazy days of summer are here! One of my favorite, simple, summer dinners starts with a huge green salad that highlights seasonal, fresh-picked fruits and a dash of protein. At Kripalu, we bread chicken with this yummy coconut walnut mixture, but it works just as well with shrimp. Make sure the mango is really ripe so the dressing is sweet and smooth. Alternatively, add slices of mango to the salad and, instead of dressing, drizzle the salad with olive oil and a squeeze of lime.

Summer Fun Salad

Serves 2

For the salad:
Two large, thin slices of watermelon, rind removed
4 cups fresh arugula
1 cup large diced cucumber
1 cup grape tomatoes, cut in half
½ cup feta cheese
¼ cup toasted pepitas (pumpkin seeds)

Lay a slice of melon on each plate. Top each with half the arugula, cucumbers, tomatoes, and cheese. Save pepitas to garnish.

For the dressing:
1/2 cup fresh ripe mango, peeled
2 tablespoons extra-virgin olive oil
2 teaspoons lime juice
¼ teaspoon minced garlic
½ teaspoon honey
Jalapeno to taste
Pinch of sea salt

In a blender, combine all ingredients until smooth.

For the shrimp:
8 large shrimp, peeled and de-veined
1/2 cup walnuts
1/2 cup shredded raw coconut
Pinch of sea salt
Pinch of black pepper
2 tablespoons Dijon mustard
1 1/2 tablespoons agave syrup

Chop walnuts in a food processor until finely ground. Transfer to a mixing bowl and add raw coconut, salt, and pepper. In a separate, smaller bowl, combine the mustard and agave syrup.

Make sure the shrimp are peeled and de-veined and pat dry. Coat each shrimp in the mustard mixture, then roll in walnut mixture. Place on an oiled baking sheet.

Place baking sheet on a low rack in the oven and turn on the broiler. Flip shrimp when crust begins to brown, about 3 minutes. Broil on the other side until done, about 3 minutes more.

Place shrimp on top of prepared salad, drizzle with dressing, and garnish with pepitas. Serve immediately.

Read Annie Kay’s Nutritional Commentary: A Plateful of Prevention.

The combination of whole foods in this delicious recipe ensures that there's preventive health in every bite. Let's look inside nature's medicine cabinet, beginning with arugula. In addition to being a great source of vitamins A, C, K, and folate, and the minerals zinc, potassium, calcium, and iron, arugula contains phytonutrients called glucosinolates, which are antioxidants (these protect cells and other structures from oxygen damage, and may protect DNA), and are part of our natural detoxification pathways.

Both tomatoes and watermelon are rich in the carotenoid lycopene, a strong antioxidant that is protective against several cancers, including prostate cancer. Pepitas, or pumpkin seeds, are anti-inflammatory powerhouses, and contain a number of nutrients that many of us don't get enough of in our diet: omega-3 fats, zinc, magnesium, iron, and plant-based protein.

Lime juice contains flavonol glycosides, including many kaempferol-related molecules, which are being studied for their ability to slow cancer-cell division, and for their antibiotic effect. In one study in West African villages, families who used lime juice in their main meal of the day reduced their risk for contracting cholera, even as the region was experiencing an outbreak.

Shrimp is one of the few foods that contain both vitamin D (about 160 IUs in three ounces) and omega-3 fatty acids (about 300 milligrams in three ounces). Shrimp is also rich in the cancer-protecting nutrients selenium and B12. As for garlic, it's a preventive-health superfood. Choosing a lifestyle featuring nutritious foods like these can help keep a genetic predisposition to disease from developing into illness.

Find more delicious and nutritious recipes in Kripalu Recipes.