How to Eat More Vegetables with Drs. Rick and Karin Dina
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We all know that vegetables are a good for us, so how can you get more into your diet? The answer is there are many ways one can enjoy vegetables and today we’re going to show you how to create a nutrient-rich simple salad and dressing for no matter where you are on your health journey!
Drs. Karin and Rick Dina, D.C. have been studying and practicing whole food, all-plant nutrition for over 35 years each. The Dinas are codevelopers and instructors of the highly acclaimed, 12-month Mastering Raw Food Nutrition online curriculum. They have an international nutrition consulting and lab work analysis practice and are dedicated to teaching a functional and scientifically sound approach to whole food plant-based diets focused on fresh fruits and vegetables.
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Recipes by Drs. Rick and Karin Dina, D.C.
Super Flavor Versatile Tomato Dressing
10-12 Roma tomatoes
½ medium onion
1-2 handfuls of sun dried tomatoes (no salt or oil) to create desired consistency
2-4 TBSP. chia seeds (optional)
¼ to ½ cup walnuts (optional)
Dehydrated red pepper (optional)
Blend tomatoes and onion until homogenous.
Soak sun dried tomatoes in water for 5-10 minutes, then rinse add to fresh tomato onion mix.
OR
Add sun dried tomatoes directly to tomato onion mix and wait 5-10 minutes until they get softer.
Blend again until smooth.
This is now a fantastic very low fat super flavorful tomato-based dressing or dip.
For additional calorie density and creaminess:
Add chia and/or walnut and blend again until smooth.
This has now become a fantastic creamy super flavorful tomato-based dressing or dip.
For even more flavor you could add some dehydrated red peppers to the mix, or replace some of the fresh tomatoes with fresh red pepper.
Dr. Karin’s Favorite Salad Mix
1 head romaine lettuce
1-2 cucumbers, shredded
1-2 carrots, shredded
1 zucchini, shredded
2 cups dandelion greens, chopped
Pour a cup or so of tomato dressing on top, mix, and enjoy!
Please feel free to scale to your desired vegetable intake.
Dr. Rick’s Favorite Salad Mix
1 head romaine lettuce
3-4 zucchini, shredded
½ head cauliflower, broken into bit sized pieces
Pour a cup or so of tomato dressing on top, mix, and enjoy!
Please feel free to scale to your desired vegetable intake.
Steamed vegetables make a great addition to the salads if so desired.