Brain Food Salad Dressing

Flaxseed oil is my jam. It’s one of my top recommendations to clients.  Its chock full of brain healthy, inflammation reducing omega 3 fatty acid. But the best part is its one of the cleanest sources of omega3s.  Although I love the taste, I get that some of my clients can’t stand it.  Here’s a simple and delicious salad dressing recipe that will give you your flax seed oil while also masking the flax seed oil taste.  

Its a simple dressing you can use liberally on any salad.  I love it with a good chopped salad. It tastes fresh and light.  I chop whatever raw veggies (or roasted) I have in my fridge and mix in this dressing.  Goes well with romaine, tomatoes, avocado, cucumber, black olives.  Or use whatever you've currently got going on.  Its as versatile as whatever you got in your fridge.  Its so simple and easy!  But the best part is you're lowering your body's inflammation and improving your brain health.  Its a win-win!

Ingredients:

• 4 Tablespoons flaxseed oil
• Juice of 1 lemon
• 1.5 tablespoon yellow mustard
• 2-3 tablespoons red wine vinegar

Method:

Mix ingredients in a small bowl.  Mix dressing onto salad of choice.  Enjoy!

Creamy, No-Cream, Green Spread

Ingredients:

• 1 can garbanzo

• 1 avocado

• 3 tablespoons flax seed oil

• 2 tablespoons garlic powder or to taste

• 2 tablespoons red wine vinegar

• 1 tablespoon Himalayan or sea salt (or to taste)

• Optional: hemp seeds

Method:

Step 1: In a food processor or blender, blend all the ingredients. 

(Optional) step 2: Top with hemp seeds if using. 

Step 3: eat

Forget mayo. This spread is tastier and 10x healthier than mayo.  But you can use it for all the same things you'd use mayo for and probably 100 other things that you wouldn't use mayo for. 

My favorite uses:

1. Sandwich spread
2. Tasty dip for veggies. 
3. Spread on top of grilled veggies, grilled fish, or grilled chicken.
4. Or turn into a delicious salad dressing by adding more flax seed oil and red wine vinegar. 

The Nutritional Low Down

Garbanzo beans are an excellent source of fiber, protein and the essential vitamin, Folate.  Folate helps prevent cancer by protecting cell development. The fiber in garbanzo beans help keep you full longer, lower cholesterol and help support regularity. 

Flax seed oil is one of the cleanest sources of Omega 3 fatty acid.  Omega 3 fats are essential at lowering inflammation in our bodies and supporting healthy brains. 

Avocado has more potassium than bananas and is loaded with fiber and nutrients.  Studies have shown that eating avocados can increase HDL ("good") cholesterol and lower LDL ("bad") cholesterol.  It also works to improve blood triglycerides by up to 20%. 

Zero Effort Italian: Eggplant & Mushrooms

I came home in complete starvation mode the other day.  You know the feeling when you're so hungry you can't even bare the wait time at a restaurant? This was me.

I was looking for a comforting Italian dish.  But unlike most Italian dishes, I wanted it to be healthy, low calorie, and yet also satisfying and filling. Kind of an impossible dish, but I like impossible.  Of course, for it to be FastBeets Approved it would also have to be super simple and fast.  So enter this dish: My Zero Effort Italian. 

What I love about this dish is that I use zero oil in cooking the eggplant.  The eggplant cooks softly in the tomato sauce. We only add the oil after it's cooked.  By doing it this way you won't damage the fragile Omega 6 in the olive oil.  

FastTip: if serving cold, feel free to swap the olive oil for flax seed oil. You'll get a good serving of healthy, Omega3!

Its so simple and easy and literally takes no effort.  Because when you're in starvation mode, every second counts. 

Ingredients:

• One Italian Eggplant, cut into pieces
• Mushrooms of choice, washed and chopped (or ripped up with fingers)
• One (organic, bpa-free) can of tomato sauce
• Organic garlic granules (can sub garlic powder)
• Organic dried basil
• Organic dried oregano
• Himalayan Salt
• Good quality Olive oil
• Bean pasta of choice (I used Tolerant brand)
• 1/2 cup of filtered water
• (Optional - Nutritional yeast)

Method:

1. In a small pot, boil your pasta.  The amount is entirely up to you.  Make   as much as you're hungry for.  The less you use the faster it boils.  Cook for as long as directed for the specific pasta you're using.  

2. While the pasta is boiling, cut the eggplant and the mushrooms into pieces. 

FastTip: I find that ripping the mushrooms with my hands is a great deal faster than using a knife and making exact cuts, but that's just me! You do you. 

3. In a large pan, heat the tomato sauce on medium high heat.  When the veggies are chopped thrown them into the pan and add in the garlic, oregano, and basil.  I tend to go very heavy handed with the garlic. Feel free to use as much as you'd like. You really can't use too much or too little seasonings. 

“Save your leftovers: This tastes even better the day after on top of toast. ”

4. Add the 1/2 cup of filtered water to the pan and let cook until the veggies are tender and fully cooked.  Should take 10 minutes.  

5. Remove from heat, mix with pasta and top with olive oil and himalayan salt. If using nutritional yeast, feel free to sprinkle some on top. 

Mighty Mexican Beans

 Time: 10 minutes                

Who's excited about Cinco de Mayo? It probably one of my all time favorite holidays.  Like Taco Tuesday, but on steroids.  What's not to love when you've got margaritas, sombreros, piñatas, and guacamole?  

When done right, Mexican food can be one of the most #FASTBEETSAPPROVED meals around. 

Whether you're going all out like I will or you just want a Mexican dish that is EASY, TASTY, & SUPER HEALTHY, make these Mighty Mexican Beans. 

I made this dish for friends last week and have since got a few phone calls asking for the recipe.  I'm laying it all out on here for you and your Cinco do Mayo festivities or just your next Tuesday night... 

If Mexican independence isn't your thing, just know that the United Nations made beans (pulses) the food of the year.  So drop your quinoa spoon and dig in. The fiber in beans supports your good gut bacteria, it's a great source of plant based protein, and has a plethora of antioxidants. Kinda like your own personal fountain of youth. 

Pair it with guac, sauteed peppers and lettuce leaf for an awesome wrap. Enjoy it with the rest of your taco festivities, or just eat it as is.  Its really that good. 

FAST TIPS: 

Since the beans are canned it takes literally no time to put this dish together.  When buying canned beans, always purchase ORGANIC & BPA-FREE, and make sure your beans have no additives in them.  You can find varieties that are just beans and maybe sea salt.  Stay away from the variety with any kind of added fat or oils.  You wont need that. 

Ingredients:

• 1 can of Organic and BPA-free can of refried black beans
• 1 can of Organic and BPA-free can of refried pinto beans
• 1 can of Organic and BPA-free can of pinto beans (do not drain)
• 1 onion
• 1 can of tomato paste
• 2 tablespoons of coconut oil
• 2 teaspoon of turmeric
• 3 teaspoons of cumin powder
• 3 teaspoons of paprika
• 3 teaspoons chopped garlic
• (optional) 1-2 teaspoons (or to taste) of chipotle chile powder 
• 2 tablespoons of apple cider vinegar
• 1 cup of filtered water
• Himalayan salt to taste

Method:

1. Add oil to a medium hot pot. 
2. Add all seasoning to the oil. 
3. Add onions to pot and saute until soft but not cooked all the way through. (FastTip: You retain more vitamins when the onions are not completely sautéed and will retain some crunch.)
4.  All the rest of the ingredients to the pot and still until it reaches desired consistency. Add more water or seasoning if it needs it. 
5. Eat!

Thanks for making this! I would love it see how it turns out. Snap a pic and tag me on Instagram @fastbeets so I can see your #fastbeetsapproved healthy creation! Any questions on it? Message me on Snapchat.  

Xx, SS