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Ingredients, Makes 3 servings
2 cups cooked quinoa or brown rice, cold or warm, as desired
3 cups chopped kale leaves, raw or steamed, or baby spinach leaves
2 cups, sweet potato, cubed and cooked
1 15-ounce can black beans, rinsed and drained
1 cup chopped bell pepper
3/4 cup mango chunks, fresh or frozen
2 tablespoons hemp seeds
2 tablespoons freshly squeezed lime juice or red wine vinegar
1/2 tablespoon chopped shallots or 1 tablespoon of the white portion of a green onion
1/2 teaspoon Dijon mustard
1/2 teaspoon sea salt
freshly ground black pepper, to taste
1⁄4 cup plus 2-3 teaspoon water, optional
1-2 tablespoon coconut nectar or pure maple syrup
In three bowls, arrange approximately equal amounts of the quinoa or rice, kale or spinach, sweet potato, black beans, and bell pepper.
Drizzle on the dressing of your choice. Note: If using raw kale, it’s useful to break it down by massaging it. After tearing the leaves from the stalk, sprinkle them with salt and use your hands to rub and “massage” them for a minute or two. Alternatively, you can steam the leaves for just a minute to soften.
In a blender, combine the mango, hemp, lime juice or vinegar, shallots or green onion, mustard, salt, pepper, 1⁄4 cup of the water, and 1 tablespoon of the nectar or syrup. Puree until very smooth.
Taste, and add the remaining 2 to 3 tablespoons water to thin (if desired) and the remaining 1 tablespoon nectar or syrup, to taste.
If you’d like to pair this dressing with some spicy foods or add an extra punch of flavor, try adding 1 to 2 tablespoons of chopped cilantro or basil while pureeing.
Source: Dr. Neal Barnard’s Cookbook for Reversing Diabetes by Neal Barnard, M.D.; recipe by Dreena Burton
Per serving (bowl with mango-hemp dressing): Calories: 407; Fat: 3.5 g; Calories from Fat: 7.5%; Cholesterol: 0 mg; Protein: 17 g; Carbohydrate: 79 g; Sugar: 11.8 g; Fiber: 18 g; Sodium: 426 mg
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.