Breakfast Tea for Balancing Blood Sugar

Recipe courtesy of Rossana from our No Sugar Cooking Lesson and Breakfast in Honor of Diabetic Supreme Court Justice Sonya Sotomayor. This infusion is made from blueberry leaves and cinnamon. Add a touch of blueberries, and you have blood-sugar-balancing beverage that will send you to tastebud heaven.

Recipe for 1 quart of infusion
1/3 cup fresh blueberry leaves
1 cinnamon stick

Add ingredients to a quart-size glass jar. (Reused pasta sauce or pickle
jars work beautifully. Make sure they don't smell like it though.) Add
boiling water to the very top, and cover. The leaves and the cinnamon
bark will soak up that water as it's fibers open, so you'll need to "top
off" the jar with water in about 15 minutes. Wait until the mixture
cools - overnight is best - so that the cinnamon and blueberry leaves
impart their full medicinal value to the water. Reheat (but don't boil!
it changes the flavor) or enjoy with chilled blueberries. Yummy
sugar-balancing goodness! It's the best tasting medicine you'll ever drink.

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Cherry Kisel for Breakfast - Even Presidents Love it.

Obama and Putin sitting down to breakfast in Moscow:

"The two leaders, however, appeared to hit it off over a breakfast of eggs, smoked beluga, black caviar, olady [pancakes] with cranberry jam, quail-stuffed pelmeni [dumplings], tea brewed in a samovar, cherry kisel and homemade ice cream for dessert. The meal, which was scheduled to last 90 minutes, stretched on for more than two hours." via The Moscow Times

Epic breakfast. You will have to use your imagination to recreate the quail-stuffed pelmeni and get an actual samovar for the tea, but here's a recipe for Cherry Kisel, since cherries are now in season here!

The traditional recipe uses sugar and potato starch. This recipe uses honey and kuzu root, but I imagine one can use a low-glycemic sweetener, like stevia as well.

2-3 cups cherries or other berries
6 cups of water
4 tbsp kuzu
1 tbsp raw honey

Boil cherries in water until water turns red and the cherry taste is unmistakable in the water. In a separate bowl, combine 1/2 cup of cold water with 4 tablespoons kuzu root. When it becomes a mixture, combine with the juice. Heat for 3 minutes and then turn off heat. Cool, strain and refrigerate for a cold drink.

For a different texture, you can try mashing berries inside, creating a cherry smoothie.

Kuzu drinks soothe the stomach and other inflamed membranes and are known as remedies for digestive upset. If your body is hot, and inflamed in the summer, this might be a great cooling drink. When taken regularly, kuzu drinks strengthen a weak digestive system and reduce symptoms such as frequent indigestion and intestinal gas.

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Breakfast Makeover: Celebrating Passover with Amazing Breakfasts (Part 3 of 3)

It's getting close to the end of Passover. Tired of matza? How about creating a bread substitute that doesn't taste like matzah but doesn't have any leavening?

Raw cracker sandwich with kale and avocado


Crackers
1 cup Flax seeds
1/2 cup Almonds
1/2 cup Sunflower seeds
1/4 Walnuts
2 tbsp coconut butter
1 carrot
1/4 red pepper
1 tablespoon curry powder

Combine all ingredients in a food processor. Spread on a dehydrator tray and dehydrate overnight or 8-10 hours.

Sandwich filling:
Avocado
Tomato
Kale
Cucumber

Add the filling in between 2 flax cracker breads to your taste and pleasure. Munch. Enjoy!

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Breakfast Makeover: Celebrating Passover with Amazing Breakfasts (Part 1 of 3)

I recently received this letter from Karen, who graciously agreed to get a Breakfast Makeover.

I have been on a quest to eat healthier. I just discovered some breakfasts that do keep me full until I am ready for lunch. I dont know if I really paid that kind of attention to my morning appetite. Since Passover is approaching my choices for eating a healthy & fulling breakfast will be significantly diminished.

I wont eat eggs or beans and I am moving away from eating dairy. I am not a particularly "big" meat eater. I will consider tuna as breakfast.

I wont be able to eat any grains (other than store bought matzoh. Will you or have you already written about what you would do during Passover?

Dear Karen, here is my first choice for a Passover breakfast. It makes me sing anytime I create it. Try to make it and see how you feel!

Purple Breakfast Shake



This is a delicious and energizing way to start any day, but especially so on Passover. Eating all that white flour matzoh, you need to keep your blood sugar levels even and this is just the thing.

The flax seeds add the brain boosting omega-3, blueberries provide antioxidants, kale is rich in cancer-protective substances and the almond butter on top serves as a great bonus Rorschach test. Try to figure out what I drew!

What you will need:
10 minutes (5 to prepare, 5 to eat, 5 to wash the blender)
food processor or blender
1 cup kale (I used my favorite purple/red kale)
1 cup blueberries (frozen or fresh)
2-3 tablespoons of flax seeds
1/2 cup or more, almond milk (add as much as you need - less for thick, more for more watery shakes)
2 tbsp of almond butter

Process blueberries, flax, kale, 1 tbsp almond butter and milk in the food processor. Pour out into a cup and sprinkle the rest of almond butter on top. Savor slowly. It's so good.

More amazing Passover breakfasts to come tomorrow!

Do you have any suggestions for Karen in the meantime? Please post in the comments below.

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Black (Forbidden) Rice Cereal

Forbidden rice is a whole grain with a dark rich purple color, almost black. It has a slightly sweet chewy texture, good for puddings, desserts, and breakfast concoctions.

Black rice is rich in iron. If you have symptoms like pale skin, fatigue, irritability, dizziness, weakness, shortness of breath, sore tongue, brittle nails, decreased appetite and frontal headaches you might have an iron deficiency, in which case, this breakfast is a good way to begin your day.

Recipe
1 cup cooked black rice
1 cup of rice milk
1 teaspoon of agave syrup or dark molasses
cinnamon if you are not allergic to it

Combine all the ingredients together. Chow down.

How to cook rice:
1) Rinse rice until the water runs clear.
2) cover with water and soak the rice overnight
3) rinse the soaked rice again
4) place in a pan and cover with water -- about 2:1 ratio of water to rice
5) Boil, cover and reduce heat to the lowest setting possible.
6) cook for about 30 minutes.
7) try the rice -- if it's chewy and soft, it's ready

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Winter Red Quinoa with Wild Berry Tea

Chewy and warm with fragrant notes of sweet and sour dried wild berries, this breakfast is nourishing and highly satisfying on a cold winter day.

When you need strength and warmth, the best thing for breakfast is a hearty warm grain. The Scots have their oat groats, which have been known to warm the soul on a foggy cold morning and we all know how good they are for us. (That is, of course, if you don't have an oat allergy.)

And then there's quinoa! Ancient people gathered quinoa in the high altitude plains of Peru's Andes, Bolivia and Equador and thrived in those harsh living conditions. And no wonder - quinoa is a complete protein that rivals other grains in nutrition.

What you will need:
a pot and stove
1 cup of organic red quinoa
2 cups water
1 tablespoon or 2 teabags of wild berry tea or hibiscus tea.*
1 teaspoon of dried mint

Soak quinoa overnight and rinse in the morning. Place in a pot with water, mint and tea on the stove on medium-high heat until boiling. It will look like this:



Reduce heat to low and cover. Set timer for 15 minutes and do whatever else you like. Come back in 15 minutes and take off heat -- drain water and serve.

You can also enjoy it with milk or milk substitute.

* If you are lucky enough to find a cheap wild berry tea in an international / specialty market, all the better. I usually buy a Polish wild berry tea in a Russian store here in NYC. If you are lucky enough to have tea or markets like that nearby, good! If not, any dried wild herbal tea or even hibiscus tea would do.

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Purple Kale Wraps: Raw Food is Delicious

I dreamt of this Spring-inspired breakfast on an unusually warm February morning. I miss springtime -- and salty seaweed, fresh sour-sweet tomatoes, smooth avocado and crunchy sprouts inside a kale leaf smell like spring, taste like spring and if I close my eyes I can pretend it is spring.

What you will need:
5 purple kale leaves
1 tomato
1 avocado
dulse and sprouts to taste

Wrap all the ingredients inside a kale leaf. You're done. Quick and easy.

If you are not used to a lot of raw food, especially in the morning, add a healthy salad dressing to the inside of the wrap. I myself love garlicky dressings on these, but not everyone is brave enough to eat garlic in the morning.

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Milky Goodness! Choosing the Right Milk Substitute

Photo by Gwire used under the Creative Commons license

Hitler's breakfast usually consisted of a glass of milk and 2 slices of dry bread. The internets told me.

That is not to say milk is bad because Hitler enjoyed it. I can't blame him for that, afterall... If you've ever tried dipping crispy fresh bread into milk, and biting in, you know what I'm talking about -- the soggy smooth pleasure mushing inside your mouth, the textures and the taste - satisfying milky smooth taste.

But milk can also play havoc on the human body - from digestion, increased cancer risk, to that whole dioxin thing.* And with milk substitutes and the real thing's popularity increasing worldwide, what's the best and healthiest choice for our morning's cereal?

This is Part 1 of 5 of the Breakfast Lab milk series which examines milk substitutes available today.

Part 1: Almond milk
Popular since the Middle Ages, when it was called Almond Mylk, almond milk keeps fresh longer than cow milk, and is a rich source of vitamin E and magnesium, nutrients that are vital to human health.

Good for lactose-intolerant or gluten-intolerant people, for general brain and heart support

Bad for people with nut allergies

Sample Recipe: Spiced Raisin Almond Milk
1 cup ground almonds (please do NOT use bitter almonds.)
3-4 cups water
(if you want to make more, keep a ratio of about 1:3)
soaked raisins
cinnamon, nutmeg, salt if you need it

Grind almonds and raisins in a food processor or a mortar if you want to go medieval. Pour water in the almonds. Let stand for 5 minutes, stirring occasionally. Sieve or finish pureeing until smooth in a blender. Add spices to taste. If it's too bland, add a tiny pinch of salt.

(If you sieve, you can use the remaining almond putty for other recipes, like breakfast cake.)

You can also find almond milk in health food stores and online. I like Pacific Natural Foods brand and Blue Diamond Brand unsweetened milk but they don't stand up to homemade.

Homemade spice: about $3 / 4 cups
Pacific Brand: about $4 / 4 cups
Blue Diamond Brand: about $3.50 / 4 cups

What do you like about Almond milk? Have you ever made any interesting flavors? Please share. :)

* More Reading:
Cancer Prevention Coalition
Weston A. Price Foundation
Harvard School of Public Health
www.notmilk.com
www.nomilk.com

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Special Holiday Treat! Cranberry / Strawberry Dairy Free Gluten Free Cake with Chocolate Brownie Nut Crust

If you have any type of dietary restriction, you know what it's like to stare with longing at a trans-fat-laden chocolate-covered high-fructose-corn-syrup infused monstrocity being devoured by relatives/friends/significant others and having none.

It sucks being the "special one," while everyone is eating to excess in drunken holiday mirth, even though it's pretty clear the cake won't be very good if you have it. And after that, you will either be suffering from a belly ache, headache, depression or other symptoms of sugar overload.

This gluten-free/dairy-free cake masterpiece is a favorite in any house I bring it to. Make it and become the brilliant cook instead of a weirdo with a dietary restriction. And then, of course, you can have it for breakfast, if there's anything left, that is...

Recipe
1/2 cup fresh or frozen strawberries
1 cup fresh or frozen cranberries
1 or 2 fresh apples
3-4 tablespoons of agar agar
2 tablespoons of kuzu starch
1 package of gluten-free brownies
1-2 cups of nuts
cinnamon, allspice and dried mint
1 tablespoon of honey or agave syrup


Make the nut shell:
Combine brownies and nuts in a food processor until mixture is even and easy to work with. (should be like play-doh consistency, or a bit stickier. Line a mold or some kind of pan with wax paper (or aluminum foil) and spread the mixture over the paper, forming a shell.

Alternatives for the nut shell:
Another (vegan) option is to skip the pre-made brownie, and try combining nuts with dried fruit, like prunes, apricots, dates or soaked figs. You can also add raw chocolate for that chocolate kick.

Make the mousse filling:
Boil strawberries, cranberries and apples in a pot. Add spices to taste or until a nice smell has traveled through the whole kitchen. When cranberries are cooked, add agar agar. Add kuzu to cold water to dissolve and then add kuzu water to the pot.

Take out half of the fruits and puree them in the food processor. Add it back to the pot. Stir. Pour into your brownie shell.

Stick it in the fridge to set. Should set in 2-4 hours.

For other brilliant variations, see

Passover Blueberry-Prune Cake
Raw Hazelnut Carrot Cake

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Garbanzo Wonder Salad

My favorite breakfast. It is. This salad has a lot of complex carbohydrates and protein, so instead of falling prey to the mid-morning "feed me!" stomach grumble, I last until lunch.

It's also chock full of amazing nutritious properties -- take dill, for example. Did you know that it contains oils that help neutralize benzopyrenes that are part of cigarette smoke? If you're living in the city, this breakfast will help protect your body from free radical damage.

Chickpea Salad Recipe
2 cups cooked chickpeas (also known as garbanzo bean)
1/2 onion
1 cup red cabbage
1-1/2 cup fresh dill or parsley herbs
sesame seed oil or olive oil to taste

Combine chickpeas with diced onion, cabbage and herbs. Sprinkle oil. Eat. Enjoy. Delicious, right?

makes 4 servings
total cost: $2

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Warm Healing Breakfast: Pumpkin Soup

Cold winter days bring wind and snow and sneezing. Lots of it. But I'm not worried -- I have this soup to soothe me on the days I have a sore throat, warm me on the days the icy winds blow and heal me with its immune-boosting Vitamin A, C, beta-carotine and potassium.


Simple Pumpkin Soup Recipe
1/4 of a pumpkin
1 onion
enough water to cover the chopped pumpkin (around 1.5 quarts)
cinnamon, sea salt, pepper to taste

Sautee onions in pan. Peel and cut pumpkin, and throw into a pot with water on high heat. Boil. Add browned onions to the pot with pumpkins and reduce heat to medium. Let it percolate on the stove for 45 minutes or until the pumpkin is falling apart.

Puree the ingredients, add cinnamon or other spices and slurp the sweet deliciousness.

This is a simple recipe of course. You can spice it up, add more vegetables for a more complex flavor or substitute pumpkin with other winter squashes for variety.

Pot of organic pumpkin soup was around $6 and lasted 3 days.

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Raw Blissful Breakfast: Fruit with Chocolate Pudding

Sugar from the fruit and the fat from the poppy seeds, avocado and chocolate combine to provide steady energy throughout the day.

1/2 avocado
1-2 tbsp of raw chocolate powder
1/2 tsp of honey to sweeten if wanted, but really, the fruit is so sweet, it balances out
Fruit
poppy seeds or ground flax seeds

Chocolate pudding: combine avocado with chocolate. Add honey.

Dip fruit into pudding, and dip into poppy seeds. Salivate. Munch. Enjoy.

Chocolate pudding came out grainy on the first try, but it was still very good.

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Help! I Can't Have any Butter or Cheese. What Do I Eat With My Sandwich?

My mother, a woman who glorifies nutrition and gives unwanted health lectures to my cat and random strangers, has yet to let go of her habitual coffee with a cheese sandwich in the morning. I suspect she has paid for her wanton ways with unstable blood pressure, general crankiness, nervousness and insane arthritis.*

While it's hard to change our habits, especially if we have been doing the same thing for decades, it's easier to ease into it slowly, substituting one thing, and slowly training our tongue to new and exciting flavors.

This is the first post of my most loved, tasty and easy "butter"/"cheese" substitutions, with my mother's reactions as she tries all of them.

Spreading on a sandwich:

1) Avocado
It is smooth and creamy and fatty, just the right consistency as butter. And yes, avocado does pack about 300 calories per fruit, most of which is fat. We do need healthy fats, though, so slather on.

Mom loved it. In fact, she said it was better than cheese. Creamier and had more flavor.

2) Roasted garlic.
Cut the top of the garlic bulb and roast for 15 minutes on 365 deg F. Spread the roasted garlic on bread and add arugula. Enjoy.

"Very tasty but a bit too dry. The consensus was to combine the avocado with roasted garlic, making a sandwich spread."

3) Pesto or Pistou. Pesto is very easy to make. Combine 1 cup of parsley, basil or any other dark green herb with olive oil, garlic and a little bit of pine nuts in the food processor until it is of spreadable consistency. Spread on whole grain bread. Enjoy. Mom did. Not as much as avocado though.

4) Hummus. Look on any shelf in the supermarket. So many varieties! There's no sense in me writing a recipe, when so many good ones exist elsewhere:
http://allrecipes.com/Recipes/Appetizers-and-Snacks/Dips-and-Spreads/Hummus/ViewAll.aspx

5) Crushed beets with garlic
Fiery and almost purple, it's a very bright, healthy spread.

... more to come. I got sick today, so going to go rest now and dream of some more substitutes...

*Read more about how dairy foods affect arthritis here: USA Weekend.com

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Asparagus with Burdock Root

Burdock root is known as a blood purifier and garlic, Nama Shoyu and asparagus support the immune system. Asparagus also has a diuretic effect, which is good for treating water retention. But more importantly -- it tastes absolutely amazing!

Recipe
1 cup Asparagus Stalks 40 cal more nutrition data
1/2 cup of Burdock Root 55 cal more nutrition data
2 tsp of Nama Shoyu
1 clove of garlic

Scrub burdock to get the skin off. Cut it into matchsticks. Throw burdock, asparagus (with spices or finely chopped garlic, if you wish) in a pan to lightly sautée or pan-boil in minimum amount of water on high heat. When the asparagus turn bright green, turn off heat. Eat, enjoy and laugh at how easy this was.

Preparation: 5 minutes
Cooking: 4-5 minutes

You might want to eat this in combination with brown rice or some other whole grain, since it is very low in calories.

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Gluten-Free Passover Blueberry Prune Mousse Cake with Banana Cream

This cake uses the natural sugars of dried fruit and honey and the natural fats of nuts to create a creamy, chewy and satisfying special breakfast.


Ingredients

Filling
1/2 cup of prunes
2 apples
1/4 cup of raisins
1 1/2 cup of blueberries (I used frozen blueberries)
1 tbsp of kuzu root (starch)
2-3 tbsp of agar-agar (can substitute plain gelatin, read directions for ratios)

Crust
1 cup of nuts: pecans, walnuts, almonds
1-2 tbsp of oil (I used lemon flavored fish oil for omega-3's)
1 tbsp of cacao-goji powder mix (buy in a health food store or online)

Creme
2 Bananas
1/2 lemon
1-2 tsp of honey

Find a dish or a mold. Line it with something, like wax paper, or aluminum.

Shred nuts to powder-like consistency, adding a bit of oil to let it stick together. Add a tablespoon (or more to your liking) of the cacao-goji berry powder. Once it turns from a powder to a sticky powder that holds together, take it out of the food processor and press it into a mold to form a pie crust.

Place prunes and raisins into about 1-2 cups of water with agar-agar, on the stove to boil. When they seem soft and agar is dissolved, add a cup of frozen blueberries to melt into the mixture. Dissolve kuzu root and add to mixture.

Shred the prune mixture in the food processor to form a mousse, and pour it into the ready crust in its mold. Place it into the refrigerator overnight or until it sets.

For the creme - puree banana, the fresh-squeezed juice of a 1/2 lemon and honey in the food processor. Spread it over the pie. Lift the pie out of its mold by the paper or aluminum. Plate and dig in. :)

Tested and Approved
This was devoured by my whole family, and was loved by everyone except by the surly teenager. But surly teenagers don't like anything in the presence of their mother and father so it doesn't count.

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Açai Fruit Smoothie

I do love a frozen treat for breakfast. And when that frozen treat tastes like chocolate and berries, packs a "superfood" punch and wakes you up, all the better.

Deep in the Amazon rain forest grows a berry that is assumed to be one of the most nutrient rich foods in the entire world - the Açaí (ah-sigh-ee). It is crammed with more anti-oxidants than blueberries or pomegranates, and has healthy omega-3 oils, protein and dietary fiber. Good for your skin, heart, body and brain. And now, through the wonder of modern food distribution, I found it in the freezer section of the NYC Union Square Whole Foods.

I would love to find an original recipe that Amazon tribes have eaten for centuries, but for now, I will have to console myself with a simple frozen slushy experiment:

Ingredients
frozen açai
organic peach
pineapple

Blend together in a blender or food processor. Salivate, serve, eat and enjoy. :)

My Other Frozen Concoctions
Watermelon Slushy
Mystère de Chocolat

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Days# 7-11 Earth Laughs in Flowers

These are days 7 through 11 of my Eating Green Experiment. You can read about why I began it here.

So there we were - my boyfriend and I, looking out onto the Delaware River-Turnpike Toll Bridge. We were 66 miles from home and his car just made a funny noise and died in the toll lane. The E-Z pass green light was demanding GO and the car was disobeying like a pigheaded metal gas-guzzling toddler.

We waited for the rescue tow truck, as the slight whiff of panic in the air (from me,) was slowly mixing with the music, the scenery, and the scent of gasoline. Adventure, adventure, adventure!

So what has this story to do with breakfast, anyway? Well, I was sort of hungry. And there we were, on the side of the road by the flower bed, battling customer service, insurance companies and parents via phone. Very exhausting. A thought appeared. Grew. Budded, if you will... What about eating... a flower breakfast?

Edible Flower Experiment

Thankfully, my revolt for car exhaust and general caution prevented me from trying the poisonous daffodils, but I present to you my new harmless breakfast:

Broccoli or Cauliflower Floret-Bouquet
Hey, it deliciously rhymes. Boil or steam for 5 minutes, dip in a healthy sauce and put on a stick. Many sticks in a glass - and you have a breakfast bouquet.

And then you can go crazy and add other edible flowers

As soon as I get my hands on some of these, there will be some flowery concoctions presented on this blog.

Photo by Gaetan Lee used under the Creative Commons License

PS. I stole the title of this post from Ralph Waldo Emerson

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Day#6 Collard Green Wrap

This is Day 6 of my Eating Green Experiment. You can read about why I began it here.

The Wrap. The epitome of portability. The melding of flavors, one rolling upon the other. Just the right size to grab with your hand and go. It's becoming my favorite food in the world, but the whole wheat wraps that I've seen in the supermarket have ingredients that I can't pronounce, and they make me extremely sleepy, so I've found a substitute! Big leaves!

Collard Green Wrap
1/2 avocado
red cabbage
baby leaf greens
1 cucumber
1 radish

Cut away the tough stem of the Collard green so that it can bend. Stuff with with your favorite veggies and it's good to go.

Preparation time: 5 minutes

And collard greens are a nutritional cancer bomb:
"A study of Chinese women in Singapore, a city in which air pollution levels are often high putting stress on the detoxification capacity of residents' lungs, found that in non-smokers, eating cruciferous vegetables lowered risk of lung cancer by 30%. In smokers, regular cruciferous vegetable consumption reduced lung cancer risk an amazing 69%!"

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Days 2 through 5. I'm Eating Green Experiment Continues.

These are days 2 through 5 of my Eating Green Experiment. You can read about why I began it here.

I went shopping finally. Only organic markets have customers who don't get weirded out from my happy tiny squeals of "Arugula! Oh dearest, I will EAT YOU UP!" Or maybe they do, but I did not notice.

Anyway... so how am I doing? Doing well, thank you. I've been trying everything including the quite unoriginal (but tasty) old standby:


Take a bunch of green veggies, cut/tear them, then steam/boil until they're bright green and eat. Add olive oil if you wish. Very good in the morning, for it's warm and less abrasive on the stomach. 5 minutes preparation, 3 minutes to cook. Yes! It really is that quick. The wormy looking white things are sprouts and brown rice which I added in a moment of inspiration.

Price: (estimated) $2.00

The Effects

Day#2 I did not sleep the whole night, tossing and turning. While detoxification symptoms on the internet include insomnia and I am not an insomniac, I figure my money worries were the real reason. Sigh.

Day#3 Worn out, but surprisingly focused and awake, I munched on a salad and ran off into the urban wild.

Day#4 Fully worn, I tried to keep awake long enough in the morning to make myself a sandwich out of some whole grain bread, avocado and greens. It worked. My brain worked, the job interview went very well and I was unusually happy the rest of the day, though can't say how much of that happiness was food related.

Day#5 I need to get some sleep so that I have strength to write further!

Till tomorrow...

Your Crazy Breakfast Madam.

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Green Day # 1 - Saladicious

This is Day 1 of my Eating Green Experiment. You can read about why I began it here.

Late Saturday morning - the fridge looks like a bunch of hungry gnomes have been sleeping there overnight. All that is left from the week are some carrots, a tiny limp bok choy, a nearly empty jar of miso and the whistling wind, (or is it the hum of the refrigerator?) Definitely need to go shopping.

I grab a lonely carrot, some leftover romaine and dill, and start creating magic.

Recipe
carrot
romaine
dill
scallions
bok choy

Dressing
1 tsp of white miso
1 tbsp of apple cider vinegar
2 tbsp of omega 3 oil
1/4 of tsp raw honey

It's a salad - so obviously you chop it up or tear it up and it's ready to eat.
For the dressing, combine all the ingredients until it tastes amazing. Munch gratefully and loudly.

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