A Fresh Approach to Spring Salads!
April 26, 2024
It is time to dig into hearty spring salads that truly satisfy and nourish! Salad doesn't have to be a boring, endless sea of greens. From protein-packed bowls adorned with fresh vegetables and grains, to vibrant fruits balanced with savory flavors, each recipe is a celebration of abundance. Whether you're seeking a delicious meal or a rejuvenating side dish, these fantastic salads are sure to delight your senses. Grab a fork and dive into these satisfying and nutritious combinations!
Grain-Free, Herbal Tabouli
Awakened Almonds are sprouted and dried almonds that you can find in the bulk department at Marlene’s. They have a light saltiness from their curing process and a natural crisp texture that is irresistible in this recipe. If you substitute raw or toasted almonds, you may want to add a bit more salt on the final toss before serving.
- 1 medium lemon, zested and juiced
- ¼ cup olive oil
- ¼ tsp black pepper
- ½ tsp sea salt
- 1 bunch flat leaf parsley
- 1 bunch mint
- 1 bunch dill
- ½ cup Awakened Almonds, coarsely chopped
- ¼ cup hemp seeds
- 2 Roma tomatoes, diced, or ¾ cup cherry tomatoes, quartered
- 1 large cucumber, peeled and diced
- ½ cup red onion or green onions, finely diced
- In a small bowl, whisk together lemon juice and zest, olive oil, sea salt and pepper.
- Stack bunched parsley, mint, and dill together. Beginning at the leafy tops, chop down the bunch, until you reach the point of few leaves and mostly stems. (Set stems aside for another use or discard.) Place chopped herbs in a large bowl.
- Gently whisk all other ingredients in a small bowl.
- Drizzle lemony dressing over parsley mixture and toss until evenly coated.
Loaded Roasted Broccoli Salad
A total game-changer for even non-broccoli lovers!
- 5 cups broccoli florets, chopped
- 1 Tbl olive oil
- 3/4 tsp sea salt, divided
- 3 slices of bacon or tempeh bacon, cooked to crispy
- 1/2 cup plain, full-fat Greek yogurt
- 1 Tbl apple cider vinegar
- ½ tsp black pepper
- ¼ cup red onion or green onions, finely diced
- ¼ cup sunflower seeds
- ½ cup extra-sharp cheddar cheese, shredded
- Preheat oven to 425°. Toss broccoli with olive oil and 1/4 tsp sea salt. Spread evenly on a baking sheet. Roast for 10-12 minutes, until broccoli begins to char and soften. Set aside to cool.
- In a large bowl, whisk together Greek yogurt, apple cider vinegar, black pepper, and 1/2 tsp sea salt. Fold in roasted broccoli, crumbled bacon, red onion, sunflower seeds and extra-sharp cheddar cheese shreds. Toss until evenly coated.
Cowboy Caviar
You don't have to feel guilty about nachos for dinner with this amazing salad! It's loaded with antioxidant-rich vegetables and herbs. You're even getting a generous amount of protein and healthful plant fats. So grab a bag of your favorite chips for scooping, or maybe just a spoon, because this delicious combination can easily stand on its own!
- 1 - 15 oz can Eden Black Eyed Peas
- 1 - 15 oz can Eden Black Beans
- 1 cup tomatoes, diced
- 2 cups corn, fresh or frozen
- 1 - 3.8 oz can sliced black olives
- 1 avocado, diced
- 1 red bell pepper, diced
- 1 jalapeno, seeded and minced
- 1 bunch cilantro, minced
- ½ cup red or white onion, finely diced
- 2 limes juice and zest
- 1 Tbl maple syrup
- 1 tsp each cumin, chili powder, smoked
- paprika and sea salt
- 1/4 cup olive oil
- In a large bowl, add black eyed peas, black beans, tomatoes, corn, olives, avocado, bell pepper, jalapeno, cilantro and onion.
- In a small bowl, whisk together remaining ingredients. Pour over contents of large bowl and gently mix. Serve cold with chips or pita wedges.
Buddha Bowls
A bowl full of satisfaction with endless possible combinations! This tasty meal is limited only by your imagination. Choose one or more of each category:
- Grains or noodles: rice, quinoa, farro, barley, millet, teff, bulgur, buckwheat.
- Proteins: tofu, tempeh, seitan, beans, eggs, cheeses or other proteins.
- Fresh (or roasted) vegetables: choose hearty ones like broccoli, cauliflower, beets, carrots, asparagus, corn, peas, celery, cucumber, mushrooms, onion, tomato, fennel, sweet potato, squash, etc.
- Greens: cabbage, herbs, microgreens. sprouts and leafy greens.
- Nuts and seeds: pumpkin seeds, hemp seeds, sesame seeds, sunflower seeds, pecans, almonds, walnuts, peanuts, etc.
- In a class of its own: avocado.
- Dressing or sauce of your choice.
Refreshing Fruit & Feta Salad
Salads don't have to be vegetable based! Succulent seasonal fruits make a wonderful foundation for a
nutritious dish. Their natural sweetness is balanced perfectly with the salt, fat and savory flavors of these
suggested ingredients. Enjoy!
- 4-5 cups mixed fresh fruit and berries, cut into bite-sized pieces (stone fruits, grapes, figs, melons and strawberries are great choices)
- 3 Tbl mint leaves, sliced into thin ribbons
- 3 Tbl basil leaves, sliced into thin ribbons
- 4 oz feta cheese, crumbled
- 2 Tbl olive oil
- 1 Tbl aged balsamic vinegar (Napa Valley Naturals Grand Reserve Balsamic Vinegar is sweet, thick and syrupy and an excellent choice!)
- Place fruit in a large bowl. Sprinkle with mint, basil and feta. Drizlle with olive oil and balsamic vinegar. Gently mix until evenly distributed. Chill until ready to serve.
Welcome spring with this vibrant, creamy pea and potato soup—a perfect blend of fresh peas, tender potatoes, and aromatic herbs. This silky, nutrient-packed soup is light yet comforting, making it an ideal transition from cozy winter meals to bright spring flavors. Garnish with crisp broccolini, toasted almonds, and a drizzle of olive oil for an elegant, nourishing dish.
Chilaquiles are a classic Mexican comfort food, perfect for breakfast, brunch, or any time you crave a savory and satisfying dish. Made with crispy tortilla chips soaked in a rich, flavorful chile sauce and topped with cheese, avocado, or whatever strikes your fancy.
This Winter Fruit and Vegetable Salad brings vibrant colors and flavors to brighten dark months. With roasted beets, juicy citrus, crunchy walnuts, and creamy blue cheese, it’s perfect for Valentine’s Day or a mid-season pick-me-up.
The most common question when the topic goes to functional mushroom products tends to be: “Are these magic mushrooms?” Well, this Hawai’i based company is determined to prove that ALL mushrooms are magic. While these aren't psilocybin-containing hallucinogenic mushrooms (most commonly referred to when talking about ‘magic’ mushrooms), their healthful effects are just as remarkable. Mālama Mushrooms is a family-owned business based in Kona, Hawaii, dedicated to promoting health and wellness through the power of superfood mushrooms. Founded by Benjamin Lillibridge in 2015, the brand’s name, "Mālama," meaning "protect, preserve, and nurture" in Hawaiian, reflects the company’s core mission of sharing the healing properties of mushrooms. Residents in the Pacific Northwest are probably most initiated with the wonder of mushrooms. But for those new to the party, welcome! Now let’s give you some ‘mush’ needed context: Mushrooms have been used for targeting a prodigious number of ailments and maladies in traditional cultures medicinal regimes throughout the world spanning millennia. The conventional western world, in their typical resistance to harnessing the holistic capabilities of Earth’s natural intelligence, has been a tad slower to embrace. However, fungi had their historic watershed moment in America during WWII when the power of a lowly fungus, Penicillium spp., was utilized to create the first industrially scaled anti-biotic, Penicillin, and deployed to the allied troops and eventually the rest of the world. This had a dramatic effect on reducing mortality from infections. Today, the literature surrounding fungi such as functional superfood mushrooms such as lion’s mane, reishi, cordyceps & chaga has expanded immensely. Lion’s Mane - Known for its cognitive benefits, Lion’s Mane is often referred to as a “brain booster”. It supports memory, focus, and mental clarity, and has been shown to promote nerve regeneration. Its antiinflammatory properties may also reduce the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s. Lion’s Mane is a great option for anyone looking to enhance brain health and overall cognitive function for themselves, their family and even their dog! Reishi - Nicknamed the “mushroom of immortality” Reishi is revered for its stress- relieving and immune-boosting properties. It helps calm the mind, improve sleep quality, and strengthen the immune system. Reishi is also known for its anti-inflammatory and cardiovascular benefits, making it ideal for supporting overall well-being. Cordyceps - Cordyceps is celebrated for its ability to boost energy and enhance athletic performance. By improving oxygen uptake and increasing stamina, it’s a popular choice for athletes or those seeking a natural energy boost without a crash. It is also linked to improved lung function and anti-aging benefits. Chaga - Packed with antioxidants, Chaga is a powerful mushroom that supports immune function and combats oxidative stress. It is also renowned for its ability to promote skin health by fighting free radicals and supporting cellular regeneration. Mālama Mushrooms crafts a variety of products that make it easy to incorporate these powerful mushrooms into your daily routine. Whether you’re looking to improve cognitive function, enhance your immune system, or reduce stress, there’s a Mālama product designed to support your health goals. In line with their commitment to quality, Mālama uses organic, fruiting bodies of the mushrooms, a method aligned with traditional practices which does not include any of the oats & rice substrate used in the growing process. But it’s not just obsession with quality that makes Mālama aligned with their namesake of ‘protecting, preserving & nurturing’. The company also donates 5% of profits to the Hawaii Fungi Project, a non-profit dedicated to studying and preserving the native Hawaiian mushrooms, some of which are already on the IUCN’s Endangered Species list and have seldom been seen by human eyes. In addition, during the Maui Fires last year, one of their mushroom farm partners lost 70% of the accounts they sold fresh lion’s mane to overnight. Mālama sprang into action and began dehydrating & extracting their mushrooms to incorporate into their product line and support.
This traditional fire cider recipe is an easy herbal remedy to make at home and a potent natural support during cold and flu season! ½ cup onion, chopped ½ cup horseradish, chopped ½ cup ginger, chopped 1 lemon, sliced into ¼-inch rounds 3 jalapenos or 1 habanero, chopped 12 garlic cloves, smashed and chopped 2½ cups raw apple cider vinegar Layer the prepared ingredients in a quart glass jar. Pour raw apple cider vinegar over the fire cider ingredients until just covered. Cover the jar with an airtight lid and place it somewhere you'll see it daily. Keep it away from direct sunlight. Shake or swish the jar daily. Allow the ingredients to steep in the apple cider vinegar for at least 3 weeks. Strain the liquid from the solids and transfer liquid to a clean jar. If you plan on using the fire cider straight, each spoonful can be mixed with two spoonfuls of water. Many people like to take a lemon juice and honey chaser as well. Store your fire cider with an airtight lid in a cool place or refrigerate.
1 cup dried elderberries 3 cups water 2 Tbl grated ginger 1 Tbl powdered cinnamon 1 Tbl whole cloves 1 cup honey or agave syrup In a saucepan, combine all ingredients except honey and bring to a boil. Reduce heat to simmer and partially cover with lid. Stir occasionally and simmer until liquid is reduced by half. Remove from heat and let cool slightly. Pour through a strainer into a jar (discard solids). Add honey and mix thoroughly. Take by the spoonful or dissolve in hot water or tea. Cover and store in refrigerator for up to 3 weeks or freeze up to 6 months.
Go beyond aromatherapy! Harness the power of essential oils for keeping your home clean and fresh during cold and flu season. Use this multi-purpose spray on surfaces and touchpoints like kitchen counters, glass or tile tabletops, sinks, toilets, and doorknobs. * Marlene’s carries a wonderful essential oil blend by Uncle Harry’s called Four Bandits Antigerm Blend. You could also use 55 drops of this blend in place of the suggested essential oils in this recipe. 20 drops organic clove bud essential oil 15 drops organic lemon essential oil 10 drops organic cinnamon essential oil 5 drops organic eucalyptus essential oil 5 drops organic tea tree essential oil 1/2 cup rubbing alcohol 1 1/2 cups distilled water 1 Tbl Dr. Bronner’s Liquid Castile Soap Add essential oils and alcohol to a glass spray bottle. Shake well to incorporate essential oils into alcohol. Add distilled water and castile soap. Shake again and let sit overnight to allow ingredients to meld together. Label and date (cleaning solution should be good for 1 year). Shake well before each use. *Not intended for use on wood surfaces
If your skin could use a boost during this seasonal transition, we have a treat for you! This scrub is especially effective if you towel dry after showering or bathing. Apply it and vigorously scrub until the salt and sugar dissolve, then rinse. Your skin will be exfoliated, invigorated, and oh-so-moisturized with a light and spicy scent. Yum! ½ cup brown sugar or demerara sugar ½ cup sea salt or Epsom salt 1 tsp matcha powder 1 Tbl pumpkin pie spice ¼ cup coconut oil, melted 1 cinnamon stick for scooping In a medium bowl, add brown sugar, sea salt, matcha powder, and pumpkin pie spice and stir until uniform. Drizzle in the coconut oil and mix thoroughly. If the mixture seems a bit too crumbly, add more coconut oil. When you’ve reached the desired consistency, spoon your scrub into a container and cover until ready for use.
½ cup dried calendula flowers 3 Tbl cocoa butter 2 Tbl apricot or grapeseed oil ¼ cup castor oil Place calendula flowers in a glass jar. Set aside. Add cocoa butter and oils into a double boiler insert. Gently warm over low heat until cocoa butter is fully melted. Remove from heat and pour over calendula flowers. Cover and steep for 24 hours. Strain into a clean jar and cover. For hands: Massage liberal amount of blend into hands for a few minutes. Gently wipe excess from hands with a clean, soft cloth. For feet: Massage liberal amount into feet a few minutes before bed, then put on soft cotton socks for sleeping. Store in cool, dark place and use within six months.
