CRISP & DELISH SALADS

INGREDIENTS

5 dups chopped broccoli

2 cups chopped cauliflower

10 strips of bacon cooked and chopped

3/4 c sunflower seeds

3/4 c dried cranberries

1/2 cup chopped red onion

Mix all together

DRESSING

1 cup mayo

3-4 TBL sour cream

Salt 

Pepper

3 TBL apple cider vinegar

3 TBL sugar

Mix well

Add dressing to salad and mix

Ingredients:

• 2 large cucumbers, diced (peel if waxy; leave skin if thin)
• ½ small red onion, finely sliced
• 1 cup cottage cheese (small curd preferred)
• ½ cup plain Greek yogurt (full fat or 2%)
• 1 clove garlic, minced (or 1 tsp jarred minced garlic)
• 1 tablespoon fresh dill, chopped (or 1 teaspoon dried)
• 1 tablespoon lemon juice (fresh preferred)
• Salt and pepper, to taste (start with ¼ tsp each and adjust)
• 2 cups grilled chicken, chopped or sliced (optional for a full meal)

Instructions:

1. In a large bowl, mix the cottage cheese, Greek yogurt, minced garlic, lemon juice, dill, salt, and pepper until smooth and creamy.
2. Add in the cucumbers, red onion, and grilled chicken (if using). Stir to coat everything evenly.
3. Chill for at least 15–30 minutes before serving to let the flavors blend.
4. Serve cold, as a light lunch or a side salad.

This salad is packed with fiber, natural enzymes, and hydration to support gut health.

Ingredients:

• 2 cups fresh pineapple, diced
• 1 medium cucumber, diced (leave the skin on for extra fiber)
• ¼ red onion, thinly sliced
• 1 tablespoon fresh lime juice
• 1 teaspoon honey (optional)
• 1 tablespoon fresh mint or cilantro, chopped
• ¼ teaspoon sea salt
• ¼ teaspoon black pepper
• ½ teaspoon chia seeds or flaxseeds (optional, for extra fiber)

Instructions:

1. In a large bowl, combine the diced pineapple, cucumber, and sliced red onion.
2. Drizzle with lime juice and honey (if using).
3. Sprinkle with sea salt, black pepper, and chia or flaxseeds if desired.
4. Toss everything together until well combined.
5. Garnish with fresh mint or cilantro.
6. Let the salad sit for about 10 minutes before serving to allow the flavors to meld.
7. 
   

Why It Helps with Constipation:
Pineapple contains bromelain, an enzyme that aids digestion and reduces bloating.
Cucumber is high in water content and fiber, promoting hydration and bowel movement.
Red onion contains prebiotics that support gut health.

Lime juice stimulates digestion.
Chia or flaxseeds add soluble fiber to soften stools.

Total Protein (entire recipe): 2.57 grams

Ingredients:

• 1 can (15 oz) chickpeas (garbanzo beans), drained and rinsed

• 3 tbsp tahini (sesame paste)

• 2 tbsp olive oil (plus extra for drizzling)

• 2–3 tbsp fresh lemon juice (about 1 lemon)

• 1–2 garlic cloves, minced

• 1/2 tsp ground cumin

• 1/2 tsp salt (adjust to taste)

• 2–4 tbsp water (for desired consistency)

• Optional garnish: paprika, chopped parsley, or sesame seeds

Instructions:

1. Prepare Chickpeas:

• For extra creamy hummus, remove the skins from the chickpeas by gently rubbing them between your hands or using a clean dish towel.

• (Optional: Heat the chickpeas briefly in water for about 5 minutes, then rinse. Warm chickpeas blend more smoothly.)

2. Blend Base:

• In a food processor or blender, combine tahini and lemon juice. Blend for 1–2 minutes until creamy and whipped.

3. Add Ingredients:

• Add the olive oil, garlic, cumin, and salt to the tahini mixture. Blend until smooth.

4. Incorporate Chickpeas:

• Add half the chickpeas and blend until smooth. Add the remaining chickpeas and blend again, scraping down the sides as needed.

5. Adjust Consistency:

• While blending, slowly add water (1 tablespoon at a time) until the hummus reaches your desired consistency.

6. Taste and Adjust:

• Taste and adjust salt, lemon juice, or olive oil as needed.

7. Serve:

• Transfer to a serving dish. Drizzle with olive oil and garnish with paprika, parsley, or sesame seeds. Serve with pita bread, veggies, or crackers.

Variations:

• Roasted Garlic Hummus: Roast a garlic bulb and use it instead of raw garlic.

• Red Pepper Hummus: Blend in 1/2 cup roasted red peppers.

• Spicy Hummus: Add a pinch of cayenne pepper or 1–2 tsp harissa paste.

• Herbed Hummus: Blend in fresh herbs like parsley, cilantro, or basil.

For making your own hummus or roasting chickpeas, you can use either canned chickpeas or dried chickpeas, depending on your preference and time availability. Here’s a breakdown of both options:

1. Canned Chickpeas (Convenient Option)

• Best for: Quick and easy recipes like hummus or roasted chickpeas.

• Advantages:

• Canned saves time.

• Require only draining, rinsing, and drying.

• Widely available in grocery stores.

• What to look for:

• Choose low-sodium or no-salt-added options if possible.

• Check the ingredient list to ensure no added preservatives.

• Brands to consider: Bush’s, Goya, or organic store brands.

Total Protein ~29 grams of protein

This amount is for the full batch, which typically yields about 1.5 to 2 cups of hummus. If you divide it into 6 servings, each serving would have around 4.8–5 grams of protein.

This salad is packed with fiber, natural enzymes, and hydration to support gut health.

Ingredients:

2 cups fresh pineapple, diced

1 medium cucumber, diced (leave the skin on for extra fiber)

¼ red onion, thinly sliced

1 tablespoon fresh lime juice

1 teaspoon honey (optional)

1 tablespoon fresh mint or cilantro, chopped

¼ teaspoon sea salt

¼ teaspoon black pepper

½ teaspoon chia seeds or flaxseeds (optional, for extra fiber)

Instructions:

1. In a large bowl, combine the diced pineapple, cucumber, and sliced red onion.

2. Drizzle with lime juice and honey (if using).

3. Sprinkle with sea salt, black pepper, and chia or flaxseeds if desired.

4. Toss everything together until well combined.

5. Garnish with fresh mint or cilantro.

6. Let the salad sit for about 10 minutes before serving to allow the flavors to meld.

Why It Helps with Constipation:

Pineapple contains bromelain, an enzyme that aids digestion and reduces bloating.

Cucumber is high in water content and fiber, promoting hydration and bowel movement.

Red onion contains prebiotics that support gut health.

Lime juice stimulates digestion.

Chia or flaxseeds add soluble fiber to soften stools.

• 4 cups cucumbers, sliced or chopped
• 2 cups cauliflower florets
• 1 cup pearl onions (or chopped regular onions)
• 1 cup green bell pepper, chopped
• 1/2 cup salt
• 4 cups white vinegar
• 2 cups sugar
• 1/2 cup dry mustard
• 1/3 cup all-purpose flour (or cornstarch for gluten-free option)
• 1 tablespoon turmeric
• 1 teaspoon celery seed
• 1 teaspoon mustard seeds

1. Salt the vegetables – In a large bowl, mix cucumbers, cauliflower, onions, and bell peppers with salt. Cover with water and let sit for 6-8 hours or overnight in the fridge.
2. Drain and rinse the vegetables thoroughly to remove excess salt.
3. Prepare the mustard sauce – In a large pot, mix vinegar, sugar, mustard, flour, turmeric, celery seed, and mustard seeds. Whisk until smooth.
4. Cook the sauce – Bring the mixture to a simmer over medium heat, stirring constantly, until it thickens.
5. Add vegetables – Stir the drained vegetables into the mustard sauce and simmer for 10-15 minutes.
6. Jar and cool – Pour into sterilized jars, leaving about ½ inch of space. Seal and let cool.
7. Optional: Process for canning – Water-bath can the jars for 10 minutes for long-term storage.

Let the pickles sit for at least a week before eating to allow the flavors to develop.

Would you like a variation or any modifications?

 Ingredients:

• 4 cups watermelon, cubed
• ½ cup cucumber, sliced
• ¼ cup red onion, thinly sliced
• Feta cheese (optional)
• Fresh mint
• Tajín seasoning
• Lime juice

Instructions:
Combine all ingredients in a bowl, sprinkle with Tajín, squeeze fresh lime over it, and toss gently. Chill before serving.