Have you ever noticed most jars of mayonnaise in the store are full of soybean oil? Ick! A mayo free chickpea salad sounds much better!

I saw this recipe several years ago in a grocery Magazine and they used mayonnaise. I can’t find it anymore, but I remember it was just like my favorite chicken salad recipe with grapes, celery, and pecans.

However, using plain Greek Yogurt in place of the mayo gives it more protein, probiotics, and less inflammatory seed oils. Of course, if you prefer a vegan dish, you can use your favorite coconut or almond yogurt to make this protein rich salad quite nice, without excess oil, too.

Although I make a honey mustard dressing (1/2 cup plain yogurt/1 tsp mustard/1 tsp of honey) you can easily substitute your favorite flavors or leave the yogurt plain. Maybe try paprika, chili sauce, or turmeric with chickpeas. . . use whatever sounds good to you!

I serve this salad over a bed of greens, or in a lettuce wrap. However, it’s also good with a little extra fiber and protein in a Chia & Flax Tortilla!

Whatever you decide to do, I’m sure it will be good!

Benefits of Mayo Free Chickpea Salad

Because everything God puts in the garden is good!

According to the USDA Nutrient Database for reference, chickpeas hold 8.86 grams of protein, 7.69 grams of fiber, 49 mg of calcium, 48 mg of magnesium, and 291 mg of potassium per 100 grams. They have a low glycemic load, which helps keep blood sugars stable. (1)

No spikes and drops in blood sugar are what we want, right?

Several studies cite chickpeas as lowering LDL-C cholesterol and Total cholesterol, while also lowering blood pressure. (1) I’ll take that special loving care from the Creator any day!

The PubMed article I’m citing today, refers to chickpeas as pulses, the edible seed of plants in the legume family. I think it’s interesting the captive Daniel, in the Bible refused to eat the king’s rich food and requested “pulses”. After 10 days he and his comrades looked healthier than all the other men.

At the end of ten days, it was seen that they were better in appearance and fatter in flesh than all the youths who ate the king’s food. So the steward took away their food and the wine they were to drink, and gave them vegetables (pulse, KJV).

Daniel 1 ESV,KJV – Daniel Taken to Babylon – In the third – Bible Gateway

Mayo Free Chickpea Salad Recipe

I hope you enjoy the connection of how well we are cared for and how our health is improved when we take advantage of the simple things provided for us in life!

It’s fun to explore new recipes and flavors as we seek better health, spiritually and physically!

This mayo free chickpea salad is just one of many ways to eat more vegetable-based meals throughout the week.

Have a great week!

References:

Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016 Nov 29;8(12):766. doi: 10.3390/nu8120766. PMID: 27916819; PMCID: PMC5188421.

Don’t you just love salad in a jar? Well, maybe not eating it from a jar, but the flavor combination and storage capacity of these tasty mini meals or side dishes is fabulous!

It also helps us meal preppers plan the week a little easier so it flows into everyday life. Then we can actually enjoy life, instead of spending hours and hours in the kitchen.

After all, enjoying life is all about doing what we love to do and having the energy and stamina to do it, right?

Therefore, intentionally thinking about all the vitamins, antioxidants, minerals, and protein we are packing in these cute little jars is going to give us the healthy bodies we need to do what we love!

Mediterranean
Style Salad

All you do is place a mix of the oil/lemon, and spices in the bottom of six-pint jars, then place a tablespoon of each vegetable in the jar. Top with a tablespoon of quinoa, a teaspoon each of sunflower seeds, and pumpkin seeds. Fill the rest of the jar with salad greens. Store in the fridge until ready to eat! Enjoy!

Dressing

• 1 Tbsp Extra Virgin Olive Oil
• 1 Tsp Lemon Juice
• 1/2 tsp each onion powder, salt, and pepper—Mix in the bottom of your jars.

Vegetables/Grain/Protein

• 1/4 Chopped Red Pepper
• 1/4 Chopped Orange or Yellow Pepper
• 1/4 Chopped Onion & Cucumber
• 3/4 Cup precooked quinoa
• 1/2 Cup chopped tomatoes
• 1/2 Cup of your favorite olives (kalamata are great!)
• 2 cups of Salad Greens

Turmeric/Ginger
& Veggie Salad

Dressing

• 1 Tsp Turmeric/Ginger/Honey Sauce *
• 1 Tbsp Extra Virgin Olive Oil

Veggies/Protein

• 1/4 head of shredded purple cabbage
• 1 small shredded beet
• 1/4 finely minced onion
• 1/2 Cup quinoa
• 1/4 Cup pumpkin Seeds
• 1/2 Cup Chick Peas
• 2 Cups Spring Greens

Again, you’ll need six clean pint jars. In the bottom of each jar place the tsp of turmeric/ginger/honey sauce (see recipe below) and 1 tbsp on EVOO. Add 1 tablespoon of the cabbage, beet, quinoa, and chickpeas. Add a teaspoon of pumpkin seeds, then divide the spring greens among the remaining space in the jars. Walla—–you have Tasty and Simple Salad in a Jar!

What are your ideas for a great salad in a jar?

More Salad in a Jar Ideas

A Cobb salad with tomatoes, cucumbers, celery, nitrate free turkey bacon, boiled eggs, salad greens with ranch at the bottom? OH, my!

Black Bean Salad—-, black beans, peppers, onions, tomatoes, corn, & salad greens with avocado dressing (1/2 cup plain yogurt, onion powder/lemon juice/ and 1/2 avocado mashed and mixed)

Chick Pea/Red Pepper/Cabbage and Beet—–in a pint jar mix 1 tbsp EVOO, 1 tsp lemon juice, 1/2 tsp honey, a pinch of salt & pepper. Whisk together well. Add flavored chickpeas, 1 tbsp shredded carrots, 1 tbsp red and yellow peppers/ 1 tbsp of red cabbage relish, 1 cup of spring greens, 1 tsp sunflower seeds.

Store all of them in the fridge up to four days until ready to eat!

Turmeric/Ginger/Garlic/Honey Jar

This delicious concoction came from my friend Halina—she says she puts 1 cup of fresh ground turmeric/1 cup fresh ground ginger/ 1/4 cup fresh ground garlic/ and 1 cup of raw honey with 1/2 teaspoon of cayenne pepper. She then mixes it all together and divides into little gift jars.

How cute is that for an anti-inflammatory gift in a jar?

I mix a teaspoon of this with black pepper and a tablespoon of olive oil for my salad dressing. It’s delicious!

I hope you like the recipes. There are plenty more salad ideas here, so check them out too!

Red Relish and Cherry Salad

Simple Pear & Pepper Salad

Tuna & Red Pepper Salad with Quinoa

What God puts in the garden is so good! He loves us and gave his Son for our souls, as well as all these goodies in the garden for our physical health!

Enjoy this verse today for your spiritual gifts, and for the spiritual strength to do his will!

I always thank my God for you because of God’s grace given to you in Christ Jesus, that by Him you were enriched in everything—in all speech and all knowledge. In this way, the testimony about Christ was confirmed among you, so that you do not lack any spiritual gift as you eagerly wait for the revelation of our Lord Jesus Christ. He will also strengthen you to the end, so that you will be blameless in the day of our Lord Jesus Christ. ⁹ God is faithful; you were called by Him into fellowship with His Son, Jesus Christ our Lord.

1 Corinthians 1 HCSB – Greeting – Paul, called as an apostle – Bible Gateway

God bless you!

If you want to check out the MetS Busters program for your workplace, church, or club, let me know here!

Red Relish & Cherry Salad will now be one of my favorites! I use the shredded red cabbage/beet/red onion relish I make to top this bowl of spring greens!

It has the crunchiness and protein of cashews, plus the sweetness of cherries. Moreover, it’s so easy to make and delicious!

Follow my Mysty Pfeffer Wellness Coaching page on Facebook for weekly updates, encouragement, health topics, and more! Check out more salad ideas here on this site!

Enjoy!

Saturday Salads

I try to share a salad recipe on my Facebook page each week. Follow me there to get updates on new events, speaking engagements, and classes!

I hope you enjoy this salad!

It’s pear season! Oh, my! There is nothing better than to use those fresh, juicy bites for a pear and pepper salad!

Check out your local farmer’s market or take advantage of a neighbor’s tree to make this scrumptious salad. As you slice into local pears, you’ll see and feel the juice running down your chin and fingers! Combined with a little salt, apple cider vinegar, and organic extra virgin olive oil, it will make its own sweet dressing for this salad.

Benefits of Pear & Pepper Salad

Antioxidants and polyphenols in pears are antibacterial and anti-inflammatory. (2) Anything fresh from God’s garden and grown in your own backyard (or neighbor’s yard) is going to have more nutrients and hopefully less pesticides. It’s an environment that prepares our bodies’ defenses.

Caffeic Acid and syringic acid are unique to pears, and not apples in one study. Caffeic acid (also found in coffee at 9-14mg/100grams, but highest in black chokeberries at 645mg/100grams of dry weight) is a metal chelating agent. However, it is also known for its ability to inhibit mutagens and carcinogens. (1)

You’ll be ready to ward off cancer, neurodegenerative diseases, diabetes, and whatever contagion is released upon us in the future eating this pear and pepper salad!

Simple Pear & Pepper Salad

There are plenty of more easy recipes on the blog so take a look around!

If you need a RN Health Coach I have a wonderful metabolic rehabilitation program starting! You can book your consultation here!

“Blessed by the Lord be his land,
    with the choicest gifts of heaven above,
    and of the deep that crouches beneath,
with the choicest fruits of the sun
    and the rich yield of the months,
with the finest produce of the ancient mountains
    and the abundance of the everlasting hills,

Deuteronomy 33:13-15 ESV – And of Joseph he said, “Blessed by – Bible Gateway

References:

Pavlíková N. Caffeic Acid and Diseases-Mechanisms of Action. Int J Mol Sci. 2022 Dec 29;24(1):588. doi: 10.3390/ijms24010588. PMID: 36614030; PMCID: PMC9820408.

Teixeira JD, Soares Mateus AR, Sanchez C, Parpot P, Almeida C, Sanches Silva A. Antioxidant Capacity and Phenolics Profile of Portuguese Traditional Cultivars of Apples and Pears and Their By-Products: On the Way to Newer Applications. Foods. 2023 Apr 5;12(7):1537. doi: 10.3390/foods12071537. PMID: 37048358; PMCID: PMC10094612.

When you and I are looking to maximize energy and satisfy cravings we need a power salad!

Fresh washed organic salad greens are around $5 a pound and will make at least 6 salads for the week. If you have a preparation day, you can chop drier vegetables ahead of time and divide them among your trays for easy retrieval throughout the week.

Drier vegetables I chop ahead of time for this power salad are things like broccoli, cauliflower, carrots, walnuts, radishes, celery, or beets. Wet vegetables like cucumbers, tomatoes, and onions can also be chopped, but placed in a separate container so the greens are not wilted.

The pumpkin seeds, chia seeds, hemp seeds, or sunflower seeds can also be added to the dry salad mix on prep day. I usually add my quinoa after I add the seeds, too.

Today, this power salad has fresh kiwi and strawberries, so I saved them for the last minute. I also waited to add my red cabbage relish.

Power Salad Dressing

The dressing is an easy mix of 1 tsp apple cider vinegar and 1 tablespoon organic extra virgin olive oil. However, if you want to prepare this ahead of time too, you can add 2 ounces of apple cider vinegar to 4 ounces of olive oil and store it in a jar for later use. I also add a dash of onion powder, salt, and pepper.

The combination of nutrients makes this a truly powerful salad! It’s loaded with antioxidants, 114mg of vitamin C, 16 grams of fiber, and 17 grams of protein. If you are worried about the carb load you can leave off the quinoa, but it will remove fiber, protein, and vitamin E and B vitamins.

It’s a beautiful thing isn’t it?

What God puts in the garden is good!

He created his perfect Word to feed our souls and a perfect garden to sustain and nourish our bodies. You and I can choose today whether to eat from the garden or from man-made items that have most the nutrients removed and are filled with preservatives. He gives us a choice, just like Adam and Eve had a choice.

But solid food is for the mature, for those who have their powers of discernment trained by constant practice to distinguish good from evil.

Hebrews 5:13-14 ESV – for everyone who lives on milk is – Bible Gateway

The power of discernment is something we need for our spiritual lives and our physical lives. We can distinguish good from evil when we learn God’s Word. In it we learn it applies to all areas of life. I’m including the need for discernment when choosing processed food and excess sugar, too. They are damaging to our cells and shorten our lives.

Salad prepping is easy, affordable, and very satisfying to our cells and the taste buds.

So, my hope and joy with this power salad today is to spark your own ideas for healthier choices. I am here to serve you as your RN Health & Wellness Coach if you need extra help!

I am making some red cabbage relish for Go Red for Women day, a heart awareness campaign started by the American Heart Association to inform women cardiovascular disease is most common cause of death for women. Guys don’t feel left out! It matters with you, too! However, most of you men know heart disease is your number one killer, a lot of women don’t.

Regardless of our age or gender, you and I can enjoy the huge benefits of this red cabbage relish. It is loaded with antioxidants, like anthocyanins and glucosinolates. Plus is has all the benefits of red onion, red beets, and apple cider vinegar. The best part is it is stable in the fridge for weeks!

I came up with this recipe when we were growing red cabbage in the garden several years ago. It can be used as a slaw for a side dish, topping for a salad, or sandwiched with fish, chicken or burgers as a condiment. Here are some heart healthy properties of the combined antioxidants in this relish you will benefit from:

Benefits of Red Cabbage Relish

• 100 grams has 40mg of calcium, 2.5mg of fiber
• Reduces oxidative stress causing cell damage in test tube and animal studies, due to 74% polyphenols, 40% vitamin C, and glucosinolate content. (1)
• Blunts imbalances in liver enzymes, renal osmolytes (increased numbers excreted in the urine indicate chronic kidney problems), and lipids. (2)
• When combined with microgreens, lowers circulating LDLs, liver enzymes, and inflammatory cytokines. (3)
• Helps treat mastitis (an infection of breast mast cells in breastfeeding women) (4)
• Red beets and red cabbage have been shown to reduce tumor production in prostate and breast cancer cells in animal studies. (5)
• Destroy free radicals that damage cells, protects the protein kinase pathway (which modifies lipids, carbohydrates, and other molecules), and helps reduce inflammation. (6)

The bottom line my friend, is God provides exactly what we need when we need it! Regardless, if it’s our heart, liver, or our immune system! His love is never failing. He sent His Son, not only to heal the brokenness of our hearts spiritually, but physically. Christ is the image of the invisible God, the firstborn of all creation. For by Him all things were created, visible and invisible (Colossians 1:15-16a) You and I can take confidence in the radiance of God’s goodness in His provision of Christ for our souls and all the invisible properties in food to sustain and nourish our bodies.

You and I are knit together in love!

…that their hearts may be encouraged, being knit together in love, to reach all the riches of full assurance of understanding and the knowledge of God’s mystery, which is Christ, ³ in whom are hidden all the treasures of wisdom and knowledge.

Colossians 2 ESV – For I want you to know how great a – Bible Gateway

Red Cabbage Relish Recipe

I hope you enjoy this recipe and all the others as you eat from God’s garden! He is so worthy of praise! I look forward to sharing all the recipes I come up with and come across that help you build your cells, make you stronger physically, and help you restore your health. As you can see, they are advertisement free!

If you try this and like it, please give me a rating and let me know what you think! I appreciate all who take the time to read this, if you feel led, please share it with others. I enjoy simplifying health God’s way for you.

Mysty

References:

Huang H, Jiang X, Xiao Z, Yu L, Pham Q, Sun J, Chen P, Yokoyama W, Yu LL, Luo YS, Wang TT. Red Cabbage Microgreens Lower Circulating Low-Density Lipoprotein (LDL), Liver Cholesterol, and Inflammatory Cytokines in Mice Fed a High-Fat Diet. J Agric Food Chem. 2016 Dec 7;64(48):9161-9171. doi: 10.1021/acs.jafc.6b03805. Epub 2016 Nov 28. PMID: 27933986.

Kapadia GJ, Azuine MA, Rao GS, Arai T, Iida A, Tokuda H. Cytotoxic effect of the red beetroot (Beta vulgaris L.) extract compared to doxorubicin (Adriamycin) in the human prostate (PC-3) and breast (MCF-7) cancer cell lines. Anticancer Agents Med Chem. 2011 Mar;11(3):280-4. doi: 10.2174/187152011795347504. PMID: 21434853.

Khoo HE, Azlan A, Tang ST, Lim SM. Anthocyanidins and anthocyanins: colored pigments as food, pharmaceutical ingredients, and the potential health benefits. Food Nutr Res. 2017 Aug 13;61(1):1361779. doi: 10.1080/16546628.2017.1361779. PMID: 28970777; PMCID: PMC5613902.

Quinoa & Cucumber salad may not sound like a winter dish but in a new year of possibility and hope, it becomes one! You and I get a new start with fresh vegetables, curtesy of our local grocer, making this normally summertime salad possible.

I am thankful for the provision. And also, for my daughters, who inspire me when they share their latest recipe finds. My oldest called me today raving about her shredded brussels sprout salad with cashews.

It sounded delicious, but I don’t have fresh sprouts…just cucumber and onion. Hmm. That sounds doable for a simple salad. But wait, intentional eating is all about balance, I’ll need protein and fiber. Since I love quinoa and its fiber and protein content, it adds heartiness to create this quinoa and cucumber salad.

I’m thinking of tabouleh-type salad but without peppers…adding spicy onion, sweet beets, and cashews. Yum! The Brazil nuts are also on hand so a few of them will go in too. Who says meal prep for one person isn’t possible?

It is! However, if onion is too strong for your taste buds, you might want to substitute a shallot. Don’t forget allium plants provide cancer fighting properties and immune boosting power in the winter flu season (1)

Benefits of Quinoa & Cucumber Salad

One serving has a whopping 15 grams of protein, 29 grams of good fat, and 8 grams of fiber, so it’s delicious and filling! To top it off, did you know one serving (the amount in this recipe) of Brazil nuts has 537mcg of Selenium?

Selenium is good trace mineral necessary for balancing hormones, maintaining brain function, removing toxins from the body, and helping protect the heart (2). The generous amount of fiber in this dish balances out the carbs without a rise in blood sugar, while keeping a belly full for hours. You and I never have to worry about feeling deprived when eating from God’s Garden! His thoughtful care and love are displayed in everything He made for us.

Devotion

For what can be known about God is plain to them, because God has shown it to them. For his invisible attributes, namely his eternal power and divine nature, have been clearly perceived, ever since the creation of the world, in the things that have been made.”

Romans 1: 19-20 ESV

High-tech microscopes are now revealing over 8,000 beneficial properties of plants! The miraculous wonder of God’s plan continues to unfold with time. It brings to light his power and divine nature. I pray you are actively taking part in his plan today spiritually and physically.

If you need help don’t hesitate to contact me for a consult! I am here for you! In the meantime, start with this Quinoa & Cucumber Salad and be blessed!

References:

A review of anti-inflammatory, antioxidant, and immunomodulatory effects of Allium cepa and its main constituents – PubMed (nih.gov)

Marefati N, Ghorani V, Shakeri F, Boskabady M, Kianian F, Rezaee R, Boskabady MH. A review of anti-inflammatory, antioxidant, and immunomodulatory effects of Allium cepa and its main constituents. Pharm Biol. 2021 Dec;59(1):287-302. doi: 10.1080/13880209.2021.1874028. PMID: 33645419; PMCID: PMC7919894.

Selenium – Health Professional Fact Sheet (nih.gov)

Our entire family loves broccoli! The bigger, the better. Since the dark cherries are slightly tart and sweet, I wanted to combine them with the broccoli for a broccoli and cherry salad. This crop of broccoli is much more impressive than the last two year’s crop.

I decided at the end of February to dig some fresh compost to fill our boxed bed before planting the broccoli. Since the tree line to the right of our property has been the dumping ground of all grass clippings, old trees, leaves, and vegetables rinds for the past twenty-five years, it seemed like a good place to find multiple nutrients.

Leave it to God to use time and His creation to decompose one source of vegetation to nourish and help another grow! He never ceases to amaze me. The broccoli seedlings were planted in late March and survived temperatures as low as 21 degrees! We covered them with a sheet and hoped for the best! You can see below, with a little tender loving care and resilience these plants thrived!

Much like the covering of theses plants in the frigid air, my heart needs God’s covering to protect it too. Especially when there are some tough moments when I feel some coldness from others. I admit my part in this, ask forgiveness, and cry out to God to heal the relationship. It is all I can do.

Do you know what happens? He holds me through the cold. I feel the warmth of his love envelop me and protect my heart just like that sheet protected my plants that freezing April morning.

My heart recoils within me my compassion grows warm and tender.

Hosea 11:8b

We can enjoy what He puts in the garden and savor the nourishment for our souls in His Word.

God Bless you as you partake of both today!

I have to admit right off the bat, I never look for salad recipes. Therefore, I don’t expect anyone else to do that either. So, when a lady requested some salad recipes, I realized what I take for granted in my daily regimen is not the same for everyone. Therefore, if you are looking for a fresh take and full impact for staying full, you’re in the right place. Sustaining and easy salad ideas are here for your enjoyment!

Breakfast Salad and Eggs

Now, don’t be put off by the thought of salad first thing in the morning. It is delicious! The firs thing to do is get that image of iceberg lettuce out of your head and think about lucious spinach, arugula, and beet greens found in an organic 50/50 blend of greens.

The benefit is a good start to your day of magnesium, manganese, potassium, vitamin E, protein, and antioxidants to get you through your morning without feeling hungry or deprived. Here is how simple it is:

1. Gather 2 cups of salad greens on a plate or shallow bowl, sprinkle with some onion powder, drizzle a capful of organic extra virgin olive oil over it plus a capful of apple cider vinegar, and set aside.
2. Prepare two free range eggs according to your preference: soft, medium, hard cooked over 1 tsp of organic extra virgin olive oil. In the same skillet add 1 tablespoon of sunflower seeds and 1 tablespoon of pumpkin seeds, until just toasted.
3. Place the eggs and seeds over your greens and enjoy!

Prebiotic and Probiotic Loaded Salad Fix

Another sustaining and easy salad idea comes from the same salad mix of 50/50 blend or this salad. It is a perfect blend of flavor and nutrition: Here’s what you add:

1. 1 cup finely chopped broccoli
2. 1 cup finely chopped carrots
3. 1/2 cup cucumbers
4. 1/4 cup finely sliced beets
5. 1/4 cup each blueberries and blackberries
6. If you prefer you can add 3 ounces of your favorite meat (chicken breast, fish, steak) or 1/2 cup garbanzo beans.

For your dressing Mix 1/4 cup full fat plain Greek Yogurt with 1 tsp onion powder, 1/2 tsp black pepper, 1/2 teaspoon oregano, and a tablespoon of fresh parsley and lemon balm. It’s better with minced, juicy tablespoon of onion (but if you’re in a hurry use the onion powder).

God’s Word Sustains Us Too!

The Lord sustains him on his sickbed; in his illness you restore him to full health.

Psalm 41 ESV – O LORD, Be Gracious to Me – To the – Bible Gateway

The Lord does sustain us in our times of sickness and restores us to full health. Moreover, this is not just physical, but also spiritual and mental. I need Him to sustain me every day, His word provides the encouragement I need to overcome mental attacks and his garden provides all the nutrients to fight against environmental attacks.

Take advantage of these sustaining and easy salad ideas today, my friend, because what’s in God’s garden is so good!

“At daybreak, LORD, you hear my voice,
at daybreak I plead my case to you and wait expectantly.”
Psalm 5:3

Daybreak is my favorite time to meet with the Lord in His Word and draw near to Him. There is no better time of the day. Soon after daybreak, I check on the garden…..the kale is looking quite nice! Ready for a lunch date and wellness consult!

Here is the very simple recipe for salad to increase magnesium, manganese, calcium, and vital antioxidants for building your strength. I hope you enjoy this and your lovely day!

Kale and Beet Salad

• 4 Cups Fresh Kale chopped
• 1/4 Fresh Beet, shaved over salad
• 1 Small Apple finely sliced
• 1/4 Cup Chopped Walnuts or Almonds
• 1 Dash of Salt

Apple Cider Vinegar Dressing

• 1 Ounce Apple Cider Vinegar
• 3 Ounces Organic Extra Virgin Olive Oil
• 1 Tablespoon of Honey
• 1 Dash Pepper

Combine your kale, topped with apples, nuts and shaved beets, cover with dressing and toss.

What’s in the garden is good!