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Here is a recipe that I put on everything from salad, to healthy sauteed vegetables:
Easy Mediterranean Dressing:
- Juice of 1 lemon (about 1 tsp)
- 1 crushed garlic clove (remember to allow it to sit for 5-10 minutes to release the enzymes)
- 1 tbls extra virgin olive oil
- 1 tsp salt
- 1 tsp pepper
Put all the ingredients in a jar with a lid and shake it up, or you can just put them on whatever you want individually. The flavor is the same either way. However, if you want to use it as a dip, as I do for things like artichokes, you’ll want to put it in a jar and shake it like a dressing. For a salad you can just drizzle the oil directly on, then add the salt and pepper and the garlic and of course, the lemon juice!
When we add oil to our vegetables, instead of cooking in it, it helps absorb the nutrients. Heating oil to high temperatures changes the chemical properties making it a carcinogen. However, used moderately oil added as a flavoring is quite healthy. Extra virgin Olive oil that is, not vegetable oil, or crisco, or hydrogenated oils which is a trans-fat. You want Cold Pressed Extra virgin olive oil (the best is organic, or course) which is the first and least processed version.
*Some people prefer to cook with coconut oil, and while that form of oil is safe to heat up to high temps it still raises bad cholesterol and lowers good cholesterol, the same way that butter does.