Fruity Salad

Grapes have high sugar content, so eat in moderation.  Also make sure you bananas are firm and a little on the green side, since they too are high in sugar when ripe.

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Makes 4 servings

  • 1/2 c. seedless organic Red Grapes

  • 1 c. organic Strawberries, halved

  • 1 red Fuji Apple, chopped

  • 1 c. organic Soft Tofu, crumbled

  • 2 Tbs. organic fresh Mint, chopped

  • 3 Tbs. Vegenaise

  • 1 tsp. Lemon Juice

  • dash of Monk Fruit powder

In a bowl combine Vegenaise, lemon juice, and monk fruit; stir well and set aside.

In a large bowl combine fruit, and spoon into serving dishes. Mix Tofu with mint and divide among dishes. Serve with the dressing.

Foods with Vitamin E

Like many nutrients, instead of taking them in the form of a supplement, it's best to get our Vitamin E from foods.  This way we get all the other benefits that particular food has to offer, since happily Mother Nature loads each food with more than one beneficial ingredient! I thought this table might come in handy when you're shopping, or planning your meal to include Vitamin E.

Selected Food Sources of Vitamin E (Alpha-Tocopherol) mg per serving Percent DV*

 Wheat germ oil 1 Tbs.                20.31
Sunflower seeds- dry roasted 1 oz.

7.437
Almonds- dry roasted 1 oz.                6.834
Sunflower oil 1 Tbs.                5.628
Safflower oil 1 Tbs.                4.625
Hazelnuts - dry roasted 1 oz.                4.322
Peanut butter 2 Tbs.                2.915
Peanuts - dry roasted 1 oz.                2.211
corn oil 1 Tbs.                1.910
Olive oil 1 Tbs.                1.910
Spinach, boiled ½ c.                1.910
Broccoli, boiled chopped ½ c.                1.26
Soybean oil 1 Tbs.                1.16
Kiwifruit 1 medium                1.16
Mango -sliced ½ c.                0.74
Tomato - raw 1 medium                0.74
Spinach - raw 1 c.                0.63

A Delicious Fruit Salsa

I was looking for a tasty but out of the ordinary appetizer to serve at a function and stumbled on this recipe.  It was a big hit and fit with my diet beautifully so I want to share it with you. If you are not partial to spicy foods, omit the jalapeno.

This makes about 4 cups, and since it doesn't store very well, you may halve the recipe.

Spicy Strawberry Kiwi Peach Salsa

  • 2-1/2 ripe organic Peach - peeled, pitted, and diced
  • 2-1/2 organic Kiwi, peeled and diced
  • 10 fresh organic Strawberries, diced
  • 1 Jalapeno pepper, seeded and diced
  • 2 Tbs. and 1-1/2 tsp. Lime juice
  • 2-3 organic Green onions, chopped
  • 1/4 c. and 1 Tbs. chopped fresh organic Cilantro
  • 2-1/2 pinches Sea Salt

Combine the peach, kiwi, strawberries, jalapeno pepper, lime juice, green onion, cilantro, and salt in a bowl; gently stir to combine.

Very tasty on whole grain crackers or as a salsa with a mild fish, or roasted chicken.

~ Enjoy! ♥