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Healthy Living Recipes

Deb Morgan: There’s no better time than summer to experiment with raw foods in your diet. Here at Kripalu, we have introduced a new feature to our salad bar offerings: daily specially prepared, 100 percent raw salads, which have proven to be very popular. Besides being ultra-healthy and yummy, they are extremely easy to make and won’t heat up your kitchen. Take one to your next picnic or potluck gathering!

Read John Bagnulo’s nutritional commentary: Why raw?

These recipes are great for so many reasons, but the biggest one is that they are raw, which means they contain natural, active enzymes that help with digestion and reduce the burden placed on the pancreas. More and more research is showing that raw foods are more protective in general than their overcooked peers. Many raw foods contain much higher antioxidant levels and retain the detoxification-assisting nutrients (such as glutathione) that are generally lost in the cooking process. The temperature 118 degrees F is used to separate the raw from the cooked, as this is the temperature at which enzymes are deactivated.

Raw Greek Salad

Makes 8 cups.

4 cups shredded raw spinach
2 cups shredded romaine lettuce (optional; you can use all spinach if preferred)
½ cup cherry or grape tomatoes, sliced in half
¼ cup diced red peppers
¼ cup raw pine nuts or pepitas
raw cheese (optional)

Dressing
¹⁄3 cup extra virgin olive oil
2–3 tablespoons fresh lemon juice
Pinch each of salt and pepper

Simply combine all dressing ingredients and toss with other ingredients. If you want to go wild, add some feta cheese and kalamata olives. (They aren’t raw, but boy, are they good.)


Spring Fling Salad

Makes 8 cups.

7 cups diced vegetables of choice: include summer squash, zucchini,
   red or green peppers
1 cup roughly chopped parsley and cilantro (optional)
A few tablespoons of dried fruit (we use cranberries)

Dressing
¹⁄3 cup extra virgin olive oil
2 tablespoons Dijon mustard
1 teaspoon apple cider vinegar
Pinch of salt

Simply combine all dressing ingredients and toss with other ingredients.