Characteristics

This is a juicy, lightly sweet and delightful in textures salad that incorporates the goodness of the parsnip in its raw format. The parsnip is a root vegetable many of us are not used to consuming on a regular basis, and if we do it is usually heat treated which destroys its rich vitamin C content. The light sweetness and juiciness of the pears and carrots, along with the dressing make this salad an all star combination that can be refreshing, invigorating and filling for any day of the year. This meal is high in vitamins, minerals, phytonutrients, antioxidants, and fiber. It contains healthy carbohydrates, fats and protein, is naturally low in sodium and cholesterol free. The “twin” in its name reminds you that it is super easy to make, where you add two of each of the ingredients to quickly put together this meal.

TYPE: Meal, Salad, Appetizer
PERPARATION TIME: < 15 minutes
SERVINGS: makes roughly 2 full meal, or 4 side meal servings

  • Raw
  • Vegan
  • Gluten-free
  • Wheat-free
  • Corn-free
  • Soy-free (depending on non-dairy milk choice)
  • Peanut-free
  • Nut-free (depending on non-dairy milk choice)
  • Refined Sugar-free

Goodies Needed

INGREDIENTS:

  • 2 cups (packed) of your favorite greens (spinach, baby greens, lettuce, etc.) = roughly half a head of lettuce (organic)
  • 2 small Pears (organic)
  • 2 small Carrots (organic)
  • 2 small Parsnips (organic)
  • 2 Tbsp of Hemp Seeds (organic)
  • 2 Tbsp of Pumpkin Seeds (organic, raw)

Dressing:

  • 2 Tbsp Olive oil (organic)
  • 2 Tbsp Apple Cider Vinegar (organic)
  • 2 Tbsp Non-Dairy Milk (organic, original)
  • 2 sprigs of fresh Cilantro (organic)
  • 2 Medjool Dates (organic)
  • 2 Tbsp of Water - if needed (filtered, natural spring)
  • pinch/dash of:
    • Himalayan or Sea Salt (unrefined)
    • Ground Black Pepper (organic)
    • Ground Cinnamon (organic)
    • Ground Ginger (organic)

TOOLS:

  • Salad Spinner (optional)
  • Cutting Board
  • High Powered Blender (ex: Vitamix or NutriBullet)

Preparation Steps

  1. Wash the greens (unless pre-washed), and cut up into small pieces – toss into a large bowl.
  • Wash the pears, cut in half and remove the core. Cut the pears into small cubes or chunks – toss into the bowl.
  • Wash the parsnips, peel if needed, cutting off the tips. Slice lengthwise and cut the parsnips into small cubes or chunks – toss into the bowl.
  • Wash the carrots, peel if needed, cutting off the tips. Slice lengthwise and cut the carrots into small cubes or chunks – toss into the bowl.
  • Add in the hemp and pumpkin seeds into the bowl.
  • Prepare the dressing by putting all of the dressing ingredients into a blender and blend on high, until a smooth consistency appears (about 15-30 seconds in the Vitamix). If using a regular blender, there may be chunks of dates, or pieces of cilantro still seen.
  • Drizzle the dressing over the salad ingredients in the bowl and mix thoroughly, coating all of the ingredients. Serve and enjoy.

NOTES:

  • If textures are an issue for younger children or older seniors, grate the carrot and parsnip. For the dressing, add the two seeds along with the dressing ingredients into a blender with some water for a flowing consistency, and blend thoroughly.
  1. To increase the protein content, add in more tablespoons of the hemp seeds (5 tablespoons of hemp equals almost 20g of protein)
  2. To increase the healthy fat or nutrient-rich calorie content, add in an avocado, or sprinkle in 2 tablespoons of walnuts or macadamia nuts.

Meal Nutritional Benefits

Romaine lettuce:

  • Excellent source of vitamins, minerals, antioxidants, fiber and is a rich alkaline food source
  • good source of: vitamin A, vitamin K, vitamin C, molybdenum, manganese, potassium and many other vitamins and minerals
  • contains antioxidant properties to prevent cancer, enhance healthy immune function and promote a healthy digestive system
  • for more information, visit the Romaine lettuce detailed overview World’s Healthiest Foods

Spinach:

  • Excellent source of vitamins, minerals, antioxidants, fiber and is a rich alkaline food source
  • good source of: vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, vitamin B6, tryptophan, fiber, copper, vitamin B1, phosphorus, zinc, vitamin E, omega-3, vitamin B3 and selenium
  • protects against osteoporosis, heart disease, prostate cancer, ovarian cancer, colon cancer, arthritis, and other diseases
  • enhances eye sight, immune system and mental function
  • for more information, visit the spinach detailed overview from World’s Healthiest Foods

Pears:

  • packed with health benefiting nutrients such as dietary fiber, anti-oxidants, minerals and vitamins which all benefit optimum health
  • good source of: vitamin C, copper, iron, potassium, manganese, magnesium, folate and B vitamins
  • are rich in antioxidant, flavonoids and phyto-nutrients such as beta carotene, lutein and zea-xanthins.
  • are useful in treating colitis, chronic gallbladder disorders, arthritis and gout
  • are preventative against cancers, diabetes 2 and heart disease
  • for more information, visit the pear detailed overview from World’s Healthiest Foods

Parsnip:

  • Good source of fiber, as well as many vitamins and minerals that provide numerous health benefits
  • good source of: vitamin C, vitamin K, manganese, folate, potassium, magnesium, vitamin E, phosphorus, copper, and the B vitamins
  • contains many poly-acetylene antioxidants such as falcarinol, falcarindiol, panaxydiol, and methyl-falcarindiol
  • these give the parsnip its anti-inflammatory, anti-fungal, and anti-cancer properties and offer protection from colon cancer and acute lymphoblastic leukemia
  • for more information, visit the parsnip detailed overview from Nutrition and You

Carrots:

  • Excellent source of carotenoids
  • good source of: vitamin A, vitamin K, vitamin C, fiber, potassium, vitamin B6, manganese, molybdenum, vitamin B1, vitamin B3, phosphorus, magnesium and folate
  • reduce risk for heart disease, improve vision (especially night vision), protect against cancers, help regulate blood sugar, enhance colon health and promote lung health
  • for more information, visit the carrots detailed overview from World’s Healthiest Foods

Hemp Seeds:

  • Excellent source of complete and highly digestible protein
  • Contain more required amino acids than milk, meat or eggs
  • Provide an excellent amount and ratio of omega 3 to omega 6 fatty acids
  • A source of: iron, calcium, B vitamins, vitamin D, vitamin A, vitamin E, potassium and phosphorus (Source: Healing Source Hemp)
  • Promote weight loss, protective against heart disease, provide enhanced energy and stamina and enhance overall good health
  • Excellent for diabetics, those needing to lose weight, athletes and people of all ages
  • For more information, visit health benefits of hemp seeds

Pumpkin Seeds:

  • excellent source of vital minerals
  • good source of: vitamin E, manganese, magnesium, phosphorus, copper, zinc and iron
  • contain antioxidant and microbial benefits, help prevent diabetes 2, heart disease and cancer, and promote overall good health
  • for more information, visit the pumpkin seeds detailed overview from World’s Healthiest Foods

Dressing

Olive Oil:

  • rich in monounsaturated fat and polyphenols
  • protects against chronic degenerative diseases, increases life span, protects against heart disease, enhances healthy blood pressure, enhances proper gastrointestinal health and reduces breast cancer risk
  • helps control proper blood sugar, helps prevent belly fat and insulin sensitivity, helps prevent bone loss, has anti-inflammatory benefits, helps protect from free radical damage, helps maintain healthy weight and protects against H. pylori
  • for more information, visit the olive oil detailed overview from World’s Healthiest Foods

Apple Cider Vinegar:

  • Contains a host of vitamins, beta-carotene, pectin and vital minerals such as potassium, sodium, magnesium, calcium, phosphorous, chlorine, sulphur, iron, and fluorine
  • Pectin in the vinegar is a fiber which helps reduce bad cholesterol and helps in regulating blood pressure
  • Helps extract calcium from the fruits, vegetables and meat it is mixed with, helping in the process of maintaining strong bones
  • The potassium in this vinegar also helps in eliminating toxic waste from the body
  • The beta-carotene helps in countering damage caused by free radicals, helping one maintain firmer skin and a youthful appearance
  • Contains malic acid which is very helpful in fighting fungal and bacterial infections, as well as dissolving uric acid deposits that form around joints, helping relieve joint pains
  • Helps with weight loss as it has properties that help to break down fat
  • It is also claimed that apple cider vinegar is helpful in ailments such as constipation, headaches, arthritis, weak bones, indigestion, high cholesterol, diarrhea, eczema, sore eyes, chronic fatigue, mild food poisoning, hair loss, high blood pressure, obesity, along with a host of many other ailments
  • For more information visit “Health Benefits of Apple Cider Vinegar

Cilantro:

  • source of vitamins, minerals, phytonutrients, and antioxidants
  • source of vitamin A, vitamin K, and vitamin C
  • helps control blood sugar, cholesterol and protect from free radicals
  • cleansing, detoxifying and promotes overall good health
  • for more information, visit the cilantro & coriander seeds detailed overview from World’s Healthiest Foods

Non-Dairy Milk:

  • provides optimally healthy plant proteins and fats
  • naturally cholesterol free
  • avoids the problems associated with dairy (use of hormones, drugs, acidity, mucus formation, allergies, etc.)
  • depending on source, like soy, hemp, coconut, almond or brown rice; offers a variety of different healthy nutrients and health benefits
  • always aim for ORGANIC and ORIGINAL, unsweetened varieties
  • always choose the least processed one

Medjool Dates:

  • Good source of (in descending order): fiber, potassium, copper, manganese, magnesium, vitamin B6, vitamin B5, vitamin B3, calcium, phosphorus, iron, vitamin B2, vitamin B1, vitamin K, vitamin A and zinc
  • Rich in energy-rich carbohydrates, fiber and potassium, are excellent for athletes and all those needing a quick energy punch
  • Have been linked to promoting overall good health, promoting proper digestion and decreasing various cancer risks
  • Due to their good potassium content, can help regulate proper blood pressure for more information, visit the medjool date overview from NutritionData.com

Cinnamon:

  • good source of vitamins, minerals, antioxidants and phytonutrients
  • good source of: manganese and calcium
  • contain anti-clotting action, anti-microbial activity, and helps reduce the risk of cancer, heart disease and diabetes 2
  • contain eugenol and cinnamaldehyde which have pain-relieving and sedative properties
  • for more information, visit the cinnamon detailed overview from World’s Healthiest Foods

Ginger:

  • good source of vitamins, minerals, antioxidants and phytonutrients
  • good source of: manganese, iron, vitamin B6 and potassium
  • contain many antioxidants and anti-inflammatory properties and is protective against cancer and other chronic diseases
  • aids optimal digestion, helps with nausea and has immune boosting action
  • for more information, visit the ginger detailed overview from World’s Healthiest Foods

Black Pepper:

  • good source of: manganese, vitamin K, iron and fiber
  • helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
  • contains antibacterial and antioxidant properties
  • for more information, visit the black pepper detailed overview from World’s Healthiest Foods

Unrefined Sea Salt:

  • naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
  • alkalizing to maintain proper acid/alkaline body balance
  • has helped to promote optimal health in civilizations for centuries