Where Does the Fat Go?

Watch this interesting video on where does fat go when you lose weight? Ruben Meerman is a physicist and approaches the topic from an unusual angle, complete with chemistry demonstrations.



I would love to hear your feed back on the video and where you think fat goes when you lose weight.

Quick Super Snacks to Keep You Going

6 Super Snacks to Grab During the Work Week       
Michelle Schoffro Cook                                                

Healthy Snacks

Life is hectic. Study after study concludes that people are trying to do too much in too little time and it is taking its toll.  Unfortunately, most people try to gain the time back by skipping meals or grabbing fast snacks on the fly. A busy, stressful life is usually accompanied by a deteriorating or unbalanced diet and inconsistent eating patterns.  The result can lead to greater stress, sleep disorders, blood sugar fluctuations, weight gain and digestive problems.

Even if you can’t fit in three square meals daily, these delicious and nutritious snacks will help get you over the hump without resorting to doughnuts, muffins, candy bars or fast food.  Not only will you save time, you’ll save money as well.

Apples    Apples

This is the “go to” classic snack that everyone should include in their daily eating routine (remember the old adage “an apple a day keeps the doctor away”).  Apples are inexpensive, compact, transportable, readily-available and delicious.  They are rich in phytonutrients and despite a rather high sugar content, they help regulate blood sugar and also improve digestive health.  Apples are filling so if you are extremely hungry but not ready to prepare a full meal, grab a fresh, juicy apple.
Avocado   Avocado

This may seem like an odd choice – most people won’t carry an avocado in their purse or briefcase.  What the avocado lacks in transportability it makes up for in nutrition. If you won’t make time for breakfast, for example, grab a piece of whole grain toast and spread some avocado on it.  It is better than butter, much healthier for you and takes about the same amount of time to prepare.  Avocados contains  one of the “good fats” your body needs to stay healthy, as well as  protein and potassium (higher than bananas and with less sugar).
Berries   Berries

Grab a container with a lid, wash up a mixture of your favorite, fresh berries and hit the road with a turbo-charged, super snack.  Berries are rich in antioxidants, vitamins and fiber and they simply taste amazing.  Yes, some are high in sugar but it is in the best possible form for your body to use.  I recommend raspberries, blackberries, blueberries and strawberries for an unbeatable sweet snack any time of day.
Cucumber and watermelon juice   Cucumber and Watermelon juices watermelon_juice

Because most people are chronically dehydrated (too busy to eat, too busy to drink water), why not take care of the hunger and the thirst at the same time.  Watermelons and cucumbers are high in water, complementary in flavor, and packed with nutrients.  They are both soft and break down easily in a conventional blender so you don’t even need a juicer to enjoy this delicious drink.  Drink it right away or pour it into a BPA-free thermos for a refreshing thirst quencher later (remember to shake before drinking as it can thicken up when it sits for a while).  Cucumbers are a surprisingly good source of vitamin C, vitamin K and potassium;watermelon is also a good source of vitamin C and potassium and is one of the best sources of lycopene, a potent antioxidant.  This juice is a great option for athletes as well, as it will rehydrate them and help combat muscle fatigue and pain.
Raw, organic nuts   Raw nuts

Nuts, like apples, are highly transportable and highly nutritious snacks.  Try combining almonds, cashews, Brazil nuts, pistachios and pecans for a crunching and filling snack.  These nuts are high in protein and fiber, as well as a wide-range of minerals needed by your body.  Stay clear of roasted and salted nuts in cans or bottles.  These processed nuts frequently contain rancid oils which, combined with the high levels of sodium, will do more harm than good.

Hummus on raw veggie sticks   Hummus & Veggies

This old standby brings some international flare to your snacking with the great taste of chickpeas (or garbanzo beans as they are also named).  This high-fiber, high-protein legume provides the perfect base for the Middle Eastern dip that goes so well with celery and carrot sticks, cucumbers, and other raw vegetables. Hummus can be customized with different ingredients but the traditional recipes also include nutrient-packed garlic and lemon.  Be wary of store-bought hummus:  it can contain artificial flavors, preservatives and excessive amounts of salt and/or sugar.  If you aren’t making your own, consider shopping for your hummus at a natural foods or organic health food store but still read the label for quality ingredients.

Source:  http://www.care2.com/greenliving/6-super-snacks-to-grab-during-the-work-week.html#ixzz388SDY6Pp

What kind of healthy snacks do you take to work or while on the go?  Please share your suggestions so others may benefit.

Fresh Vegetable Salad Roll

Delicious, healthy spring rolls.

This is a wonderful low calorie, tasty, high fiber finger food that can be used as an appetizer, snack or a light meal.  Because it uses whole grain rice and raw vegetables it is loaded with vitamins and minerals and the fiber content keeps you full longer.

If you have ever been to a Thai restaurant you may have had a variation of this, perhaps as an appetizer. It may be served with peanut sauce but any dipping sauce will do based on your taste preferences.

The following recipe makes one roll so multiply it by how many you want for yourself, family, friends or as a wonderful treat to take to a pot luck dinner. If using as an appetizer or finger food, be sure to slice it in half or in smaller pieces.

Fresh Vegetable Salad Roll
Makes one roll

1           sheet rice paper (8 1/2 inches)
8 cups  warm water in large bowl
1/3 cup cooked brown rice
1 tsp     sauce (peanut, barbecue, hoisin, etc.)
2 Tbs    grated carrot
3           slices avocado
1           6 inch strip of green onion, sliced lengthwise
1/2 tsp fresh cilantro, chopped
1/2 tsp julienned picked gingerroot (optional)

Dip one sheet of rice paper into water for 5 seconds, then place on cutting board. Pat with dry cloth to absorb any excess water.

Spread rice on paper in a square, leaving 1 inch border on all sides. Layer sauce, carrot, avocado, green onion, cilantro and ginger along bottom portion of rice.

Fold right and left margins toward the center followed by the bottom margin. Moisten top margin of paper. using both hands, tightly roll the paper toward the top. Apply a bit of pressure with hands to seal roll.

I use a 10″ skillet to warm the water and dip the rice paper into.

Look for the rice paper in the Asian or Oriental section of your grocery store.

You may also use shredded lettuce in place of the rice in the recipe or use both in smaller quantities.

Any combination of veggies will work in these rolls. Just make sure that they are either shredded, julienned, chopped small enough or prepared in a way that they will not puncture the rice paper when rolled.

Recipe from:
Cooking Vegetarian by Vesanto Melina, R.D. and Joseph Forest.

What wonderful, healthy snack foods do you eat?  Please share your ideas here.

Best Broccoli Salad


The name fits. I tried this last night and Jay gave it a high score. I loved it too! It has a sweetness and tartness to it that gives you a burst of flavor with every bite.

One of the best things about it is the oil-less dressing. Green Garden Mayonnaise uses cashews, vinegars and other flavors which helps to cut calories. If you want to cut back on your oil consumption it is a good option and can be used on any salad or even poured as a sauce over cooked vegetables.

To make it more of a main meal add a can of your choice of beans, some brown rice, noodles (whole grain), quinoa, wheat berries or other filling vegetable or grain. This will help to fill you up with nutritious, whole foods and allow you to lose weight without feeling like you are starving yourself.

Best Broccoli Salad

Preparation Time: 15 minutes
Chilling Time: 2 hours
Makes 6 servings

1 head fresh broccoli
1/2 cup dried cranberries
1/4 cup red onion, chopped
1/2 cup walnuts, chopped
2 Tbs. sweetener (raw sugar or agave)

3 Tbs. rice vinegar
3/4 cup Green Garden Mayonnaise
Sea Salt to taste

Cut broccoli into bite-sized pieces.
In salad bowl, add broccoli, dried cranberries, red onion, and walnuts.
In separate bowl, mix sweetener, rice vinegar and mayonnaise.
Pour dressing mixture over broccoli mixture and toss to mix. Season with salt. Chill 2 hours if time permits.

Green Garden Mayonnaise – makes 1 cup
6 oz. plain coconut yogurt
1/4 cup raw cashews
2 Tbs. lemon juice
1 tsp. rice vinegar
2 Tbs. apple cider vinegar
1 tsp. agave
1/4 tsp. sea salt
1/2 tsp. Dijon mustard

Blend all ingredients in food processor or blender until smooth. If you desire a thinner consistency, you may want to blend in a little water.
Refrigerate until ready to use.

Tip: Nutritional yeast, which can be purchased in health food stores, adds a slightly nutty and cheesy flavor. If desired, add 1 teaspoon.

Recipe from The China Study Cookbook by Leanne Campbell, PhD

Please give this a try and share your experience with all of us.

You Hold the Power

By:  Christine Hunt
The connection between the mind and the body has been known by ancient cultures for thousands of years.  Gurus meditate, the Chinese do Qi Gong, but the western cultures have only recently begun to embrace the concept.  But knowingly or unknowingly we utilize it every day.  Pharmaceutical companies test the effectiveness of new drugs by using a placebo , and guess what?  A percentage of the study participants receive the same benefits that those receiving the actual drug do.  The term psychosomatic has been used for decades in the psychology field to describe how someone is cured of a physical ailment after coming to some emotional or mental breakthrough during therapy.
Dr. Joe Dispenza healed himself of a debilitating injury through mind/body work while he was in the hospital recovering from an accident.  He has written books on the power of the mind and speaks and conducts workshops  worldwide on the neural plasticity (the ability of the brain’s nerves to rewire themselves when a person changes their thought patterns) of the brain.
EFT (Emotional Freedom Technique or Tapping) is an effective tool that helps people rewire their brains  and transform their lives .  What in your life would you like to change?
Listen to this 17 minute TED Talk and learn how powerful you are.

Be sure to share your thoughts on the topic or experiences you have had with your own mind/body experiences.



Foods that are Addictive



5 Unhealthy Foods Engineered to Be Addictive

by Martha Rosenberg – AlterNet

Americans’ love affair with snacks is growing– along with their waistlines: the ubiquity of junk food, the ubiquity of junk food advertising, and stealth food technology. People who polish off a whole bag of chips or cookies at one sitting (usually in front of TV) are often doing exactly what the product was designed to do–be addictive.

Have you noticed the overpowering something-in-the-oven smell that wafts up when you walk past a Subway? Mark Christiano, Subway’s Global Baking Technologist, insists the aroma is not pumped outside to entice passers-by and adds that the bread recipe is “proprietary.” But in the war for your food dollar, all tactics are clearly on the table including the way a food smells, looks, and feels in the mouth. Nothing is left up to chance.

“Food technologists” use $40,000 devices that simulate a chewing mouth to test and perfect chips, for example. “People like a chip that snaps with about four pounds of pressure per square inch,” says Michael Moss, author of Salt Sugar Fat: How the Food Giants Hooked Us so technologists seek “the perfect break point.”

Fat is a big part of the food technology stagecraft too because it promotes crunch, creaminess and contrast, blends flavors and even lubricates mouthfuls so that people eat faster. And, speaking of fast eating, people who wolf down their food do not entirely have themselves to blame–the actual time it takes to chew food has shrunk. “In the [45 years] that I have been in the food business, we used to have foods that we chewed 15 times and 20 times and 30 times before we swallowed,” says Gail Vance Civille, of the consumer research firm Sensory Spectrum. Now most foods only have to be chewed 12 times and “you’re in for the next hit to get more pleasure, says Civille.

Of course sugar, salt and fat themselves can be addictive as Häagen-Dazs or Krispy Kreme junkies can attest, but food technologists have a clear equation for designing hyper-rewarding, hyper-palatable foods. They fabricate “complex formulas that pique the taste buds enough to be alluring but don’t have a distinct, overriding single flavor that tells the brain to stop eating,” says Moss.


Here are some foods deliberately designed to hook you at the first whiff or taste.


1. Soft drinks

Half of Americans drink a soft drink every day and many people say they are addicted. This is not an accident. To create Cherry Vanilla Dr Pepper, for example, food technologists tested 3,904 “tastings” or versions for “dryness,” “gumminess,” and “moisture release,” the right mix of cherry, vanilla and Dr Pepper flavoring and of course color.

Of course caffeine is one reason people get hooked on soft drinks. Constant exposure to caffeine makes your brain compensate by decreasing the number of receptors for its own “stimulant,” norepinephrine, which makes you seek the stimulation from an outside source. But there are other probable “addictors” as seen in Mountain Dew, arguably the most addictive of the soft drinks (including among some gamers who reportedly drink it nonstop). While Dew certainly packs a lot of caffeine, it derives its fizzy bite from phosphoric, citric, malic and tartaric acids, all kept afloat by a controversial additive known as BVO or brominated vegetable oil. Beverage companies are starting to drop BVO, which the public has turned against because it is also a flame retardant. But Dew will likely keep its bite.

2. Cured Meats

Even people who would give wide berth to a Slim Jim or Kentucky cured ham have been swept up in the Bacon Everywhere movement with bacon added to everything from gum and candy to ice cream. Unfortunately the bacon flavor everyone loves is created by ingredients no one loves–nitrites. Sodium nitrite, also found in ham, pastrami, salami hot dogs and sausages, inhibits bacteria, lengthens shelf life and imparts the pleasing taste and color that add to these foods’ appeal. But, and it is a big but, during the process of cooking, nitrites combine with other chemicals to form carcinogens which many health organizations warn against.

Can’t bacon be made without nitrites? Yes and no. “America’s Test Kitchen had the results of their bacon testing and they disliked the nitrite free sample because it was too pale and didn’t taste like bacon,” says one post on the web site chowhound. “Nitrates add plenty to flavor. You’ll find bacon producers who attest to that all over Google,” says another post. The New York Times food writer R.W. Apple himself states that “nitrates provide some of the characteristic bacon flavor, and the only nitrite-free bacon I have sampled tasted more like roast pork,” defending the safety profile of the chemicals. The web site Livestrong agrees that nitrites “give cured meats that characteristic smoky flavor and pink color that make them irresistible,” but suggests that people limit their intake and “have a salad” instead.

3. Microwave Popcorn

Have you ever tried to surreptitiously make yourself a microwave popcorn at work and found it is impossible to disguise? Microwave popcorn sends off an immediate olfactory alarm to everyone on your floor and probably the floors above and below you. Not only do they know you are not working but snacking they want some microwave popcorn too.

The irresistible smell is from the butter flavoring chemicals like diacetyl and Pentanedione which are dissipated into the air by the heating process. And, not surprisingly, there are questions about their safety. While lawsuits have been brought and won by workers in microwave popcorn manufacturing plants who developed “popcorn lung” from working around diacetyl, consumers are also apparently at risk. Two years ago, Wayne Watson was awarded $7 million when he sued the manufacturer and retailers of microwave buttered popcorn that caused him to develop “popcorn lung” after eating two bags daily for 10 years. The potentially fatal respiratory disease is usually a condition called constrictive bronchiolitis obliterans in which the smallest airways of the lung become scarred and constricted, blocking off movement of air.

Since diacetyl concerns have been raised, many manufacturers have dropped the ingredient. Some still use the potentially harmful slippery nonstick surface coating PFOA on the popcorn bags, however–another reason to “resist” microwave popcorn and make your own. Especially if you are eating it twice a day like Watson.

4. Salty, Roasted Snacks

Like sugar, people can become addicted to salt and the only way to “kick,” say experts, is to go cold turkey and let your taste buds return to normal. But there is another reason that salty snacks like potato chips, French fries, toasted crisp breads and even non-salty roasted breakfast cereals can be irresistible. These foods have undergone the “Maillard reaction,” explains New York University food expert Marion Nestle which “causes baked, fried, and toasted foods to turn attractively brown and taste yummy.” Cooking carbohydrate-rich foods at temperatures high enough to produce a yellow or brown surface usually means that acrylamide has formed. And, you guessed it, acrylamide is a cancer-causing and potentially dangerous chemical. Once again, the chemicals that make food irresistible are the ones we should resist. The state of California actually sued potato chip makers for failing to warn California consumers about the health risks of acrylamide in 2005.

There is something else that makes us crave salty snacks, They are designed to have “vanishing caloric density” or the ability to melt in the mouth, writes Michael Moss. “If something melts down quickly, your brain thinks that there’s no calories in it . . . you can just keep eating it forever,” food scientist Steven Witherly tells him during an interview for his book.

Potato chips have another hook, say food experts. Their coating of salt, fat and sugar found in the starch of the potato itself reward the brain in a triple punch. The starch is actually absorbed more quickly than sugar, which causes glucose levels in the blood to spike and the body to yell “more!” A New England Journal of Medicine study of 120,877 women and men found the most weight-inducing food they ate was potato chips.


5. All Fast Food

Fast food, of course, is predicated on cravings and addictions. Why else would it last–including drive-through windows? Why else would its overriding features be salt, fat and sugar? Eighty-three percent of people who eat outside of their home do so because of “cravings” a recent study revealed and 75 percent who visit restaurants more than once a week do so for a specific dish they crave. While McDonald’s has never been toppled from the number one burger position that Wendy’s, Burger King, Carl’s Jr, Jack in the Box and Hardee’s crave, its Chicken McNuggets opened it up to fast food chicken lovers and were also an instant success. Unfortunately, McNuggets are probably the McDonald’s item with the most problematical chemicals. They are made with dimethylpolysiloxane, an anti-foaming agent used in, believe it or not yoga mats, propylene glycol, an antifreeze ingredient and autolyzed yeast extract which “artificially enhance[s] the taste and craveability of food,” says Healthy Living.

Clearly, sweet, salty and fatty foods can be hard to resist, especially when they are ubiquitous, cheap, marketed around the clock and fast. But just to be on the safe side, Big Food has also added addictive chemicals to amp up the “irresistibility.”


Source:  http://www.undergroundhealth.com/5-unhealthy-foods-engineered-addictive/


What did you learn from this article and does it help you understand why you may continue to crave and eat these foods?  Please share your experiences with them.

Overfed and Undernourished


Dr. Mark Hyman is the author of The Blood Sugar Solution and advocates a diet of whole, nutritious foods to help people lose weight in a healthy manner.


How Malnutrition Causes Obesity
by Dr. Mark Hyman, M.D.

Americans are overfed and undernourished. That’s right, the most obese children and adults in the country are also the most nutritionally deficient (1)!

How can those two things possibly co-exist?

The mistake is to think that if you eat an abundance of calories, your diet automatically delivers all the nutrients your body needs. But the opposite is true. The more processed food you eat, the more vitamins you need. That’s because vitamins and minerals lubricate the wheels of our metabolism, helping the chemical reactions in our bodies run properly. Among those biochemical processes greased by nutrients is the regulation of sugar and burning of fat. The problem is that the standard American diet (SAD) is energy dense (too many calories) but nutrient poor (not enough vitamins and minerals). Too many “empty calories” confuse the metabolism and pack on the pounds.

A Nutritionally Deficient Culture

After reviewing the major nutritional research over the last 40 years and doing nutritional testing on over 10,000 patients — I can tell you that Americans are suffering from massive nutritional deficiencies. What I see in my office is reflected in the scientific literature. Upwards of 30 percent of American diets fall short of such common plant-derived nutrients as magnesium, Vitamin C, Vitamin E, and Vitamin A (2). More than 80 percent of Americans are running low on Vitamin D (3). And nine out of 10 people are deficient in omega-3 fats, which are critical for staving off inflammation and controlling blood sugar levels. (For more information, plus a quiz on where your nutritional imbalances lie, see The Blood Sugar Solution).

So, what happened? Why are we so undernourished?

* Food is less nutritious. Processed foods, stuffed with high fructose corn syrup, refined flours and trans fats-are a modern phenomenon. These foods crowd out more nutrient-dense foods because they are inexpensive and convenient. Your grandmother wouldn’t recognize most of the foods filling the center aisles of our grocery stores today. Imagine what early humans would think of Lunchables! Our species evolved eating foods that contained dramatically higher levels of all vitamins, minerals, and essential fats (4). Wild game is leaner and healthier than animals raised in factory farms. Plus, the meats and fish eaten by hunter-gatherers were almost always fresh. Most store bought meat today are laced with chemicals, such as nitrates, used to process and preserve.

*Soil is being squeezed. There is a reason our food is less nutritious, industrial farming is depleting the nutrients in the country’s farmland. As a result, most vegetables harvested today have fewer nutrients than those plucked from the ground just two generations ago. One of the largest and most compelling studies on this topic was published in 2004 in the Journal of the American College of Nutrition. Using data from the USDA’s archives, a team of scientists looked at the nutrient content of 43 fruits and vegetables — everything from rutabaga to honeydew — grown in 1950 and compared them to the identical fruits and veggies grown in 1999. Their findings were disturbing. Levels of calcium were down 16 percent, iron 15 percent, and Vitamin C 20 percent (5). Not a single nutrient had increased in the past 50 years.

Because those foods contain fewer nutrients, the servings we do eat don’t deliver as much nutrition as they once did. Fewer nutrients means lowered immunity and increased vulnerability to chronic disease and obesity. When your body doesn’t get the right nutrition, it just keeps asking for more food. The endless cycle of craving a Catch-22; people are eating more, getting fatter, but still not feeling satisfied — it’s a nightmare from which they can’t escape.

*Refining kills nutrients. In general, foods are stripped of their nutrients during the refining process. One of the most telling examples of this mistake is wheat. The process of refining whole wheat flour into white reduces the fiber by 80 percent and slashes levels of essential minerals, vitamins, and phytonutrients (6). Eventually, food manufacturers started adding synthetic versions of the most important vitamins and minerals back into food and call the food “enriched.” But the idea that you can process out nutrients, such as B vitamins in the making of white flour, and then add them back is reductionistic and neglects the synergistic qualities of food. Food makers call these “enriched foods” but that’s only because they are so impoverished in the first place!

Three Ways to Grab More Nutrient-rich Calories

•Eat more plant-based foods: Fruits, vegetables, nuts, seeds, beans, and whole grains are the foundation of a lifelong ultraprevention diet. They are high in vitamins, minerals, antioxidants, anti-inflammatory compounds, fiber, and essential fatty acids. These foundation foods also eliminate the many triggers of chronic illness, such as saturated fat, trans fat, sugar and toxic food additives.

•Prioritize healthy plant-based fats: The best way to eat most of your fat is in the form of extra-virgin olive oil, flax, nuts, and seeds with minimal amounts of properly processed (expeller-pressed) vegetable oils. Avoid oils that do not state the method of extraction or have a bitter aftertaste or rancid flavor.

•Dine on modest amounts of lean animal protein: The best sources are small cold-water fish that don’t contain high levels of metals and other contaminants. Healthy fish choices include sardines, herring, mackerel, salmon, trout, and arctic char. Wild game, such as wild elk and deer, are also rich sources of omega-3 fats because of the wild plants they eat.

Remember, food is your best medicine! Whole foods are naturally packaged with a vast array of nutrients that work synergistically to optimize your health. They ripple throughout our entire physiology, reducing inflammation, boosting detoxification, balancing hormones, and providing powerful antioxidant protection — all things that repair the underlying causes of disease.



(1) Gillis L, Gillis A. Nutrient inadequacy in obese and non-obese youth. Can J Diet Pract Res. 2005 Winter;66(4):237-42.
(2)Compiled by Dr. Gerald Combs, USDA, Agricultural Research Service (ARS), Grand Forks Human Nutrition Research Center, as viewed in Linda Pollak and Philipp Simon, “Strategic Goal 5: Improve the Nation’s Nutrition and Health,” presentation at “Plant Breeding: A Vital Capacity for U.S. National Goals,” workshop, Raleigh, North Carolina, February 2007.
(3)Reis JP, et al. Vitamin D status and cardiometabolic risk factors in the United States adolescent population. Pediatrics. 2009 Aug 3.
(4)Cordain L, et al.. Origin and evolution of the Western diet: Health implications for the 21st century. Am J Clin Nutr. 2005 8 (2):341-54. Review.
(5)Changes in USDA Food Composition Data for 43 Garden Crops, 1950 to 1999,” Journal of the CAN, vol23, no6
(6) Jonnalagadda SS, et al. Putting the whole grain puzzle together: Health benefits associated with whole grains–summary of the American Society for Nutrition 2010 Satellite Symposium. The Journal of Nutrition. 2011 March 30

Mark Hyman, M.D. is a practicing physician, founder of The UltraWellness Center, a four-time New York Times bestselling author, and an international leader in the field of Functional Medicine.


Source:  http://www.huffingtonpost.com/dr-mark-hyman/malnutrition-obesity_b_1324760.html

Fresh Green Salad with Strawberry Dressing


It is heating up across the country and cool meals offer a welcome respite from the heat.

Here is a wonderful salad that you can make for your family or an upcoming 4th of July pot luck celebration.  You can create it with any combination of greens if you are not partial to dandelion leaves or watercress but you might want to give them a try in small portions.  They flavorful key to this salad is the dressing.  Made with strawberries, orange juice and oil it is a light, refreshing to change to the bottled creamy dressings.

Enjoy, and stay cool!

Fresh Green Salad with Strawberry Dressing


2 handfuls of baby spinach leaves

1 handful of dandelion leaves

1 handful of watercress

1 cucumber, halved and thinly sliced

3 spring onions trimmed and thinly sliced

1 avocado, peeled, stoned and chopped

1 handful of sprouts

1 Tbs. pumpkin seeds



8 ripe strawberries

Juice of half an orange

3 Tbs. walnut or olive oil

Freshly ground pepper



Trim and wash the spinach, dandelion and watercress leaves.  Pat dry and place in a large bowl.  Add the rest of the ingredients.  Slice up extra strawberries for a garnish.  To make the dressing, whiz all of the ingredients together in a blender until smooth, pour over the greens and toss well.


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