Tag: the dolce diet

Dolce Diet Memorial Day Celebration Menu

Memorial Day is a time of remembrance for those who have died in service of the United States of America. To all the men and women who’ve served or continue to serve in our armed forces, we thank you.

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APPETIZER

Patriotic Berry Salsa

• 1 c. fresh blueberries
• 1 c. diced strawberries
• 1 c. diced jicama
• 1/3 c. chopped cilantro
• ¼ c. finely chopped red onion
• 2 tbsp. finely chopped jalapeno, stemmed and seeded
• Juice of 1 large lime
• Salt, to taste
• Home-baked Tortilla Chips from The Dolce Diet Living Lean Cookbook, for serving
o Gluten-free tortillas cut into triangles
o 1 tbsp. grapeseed oil
o Dash of sea salt
Directions:
1. In a medium bowl, combine blueberries, strawberries, jicama, cilantro, red onion, jalapeno, and lime juice.
2. Season with salt, to taste.
3. Serve with tortilla chips at room temperature or chilled.
Tortilla Chips
1. Preheat oven to 350 degrees.
2. Place triangles on baking sheet and brush with grapeseed oil and sprinkle with salt.
3.Bake about 8 minutes.

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ENTRÉE

Guacamole Stuffed Burgers

Serves 6
Ingredients
• 2 avocados
• Juice from ½ a lime
• 1 shallot, finely chopped
• 2 lbs. grass-fed ground beef
• 2 garlic cloves, finely chopped
• ½ c. finely chopped cilantro
• 1 jalapeno pepper or small green bell pepper, seeded and finely chopped
• 3 tsp. chili powder
• 1 tsp. cumin
• 1 ¼ tsp. sea salt
• Whole grain or gluten-free buns
Directions
1. Heat the grill to medium-high.
2. In a small bowl, mash the avocados with the lime juice, shallot and a pinch of salt. Set aside.
3. In a large bowl, mix together the meat with the garlic, cilantro, jalapeno or bell pepper, chili powder, cumin and salt.
4. Divide the ground meat into 6 even mounds. Split each mound in two and form two thin burger patties, one patty slightly bigger than the other.
5. Dollop a spoonful of avocado in the middle of the smaller patty, spreading it out slightly but making sure to leave a little rim around the edge of the meat.
6. Set the larger patty on top and fold/pinch the edges together and shape the burger in your hands to form a tight seal around the guacamole.
7. Repeat with the remaining five burgers.
8. Grill the burgers 5 to 7 minutes a side or until cooked to your liking.

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SIDE DISH

Sweet Potato Fries
(from The Dolce Diet Living Lean Cookbook)

Serves 6
Ingredients
• 4 large sweet potatoes
• 6 tbsp. agave or honey
• Dash of sea salt
• 4 tbsp. grapeseed oil
Directions
1. Preheat oven to 375 degrees.
2. Wash and peel potatoes and cut into thin, French-fry-like strips.
3. In large bowl, combine 2 tbsp. grapeseed oil and salt.
4. Spread 2 tbsp. grapeseed oil over baking sheet and spread out potatoes in single layer.
5. Bake about 30 minutes or until tender on inside and crispy on outside.
6. Add honey to bowl for dipping.

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DESSERT

Stuffed Strawberries

Serves 8
• 1 lb. large strawberries
• Blueberries (to top each strawberry)
• 8 oz. vanilla Greek yogurt
Directions
1. Rinse strawberries and cut around the top of the strawberry.
2. Remove the top and clean out with a paring knife.
3. Prep all strawberries and set aside. Pat dry.
4. Cut off the bottom so that they will sit straight.
5. Add yogurt to an icing bag or Ziploc with the corner snipped off.
6. Fill strawberries with yogurt.
7. Top with 1 blueberry
8. If not serving immediately, refrigerate until serving.

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DRINK

Blueberry Coconut Sparkler

Ingredients
• 3 c. fresh blueberries
• 3 tbsp. lemon juice
• ½ c. coconut water
• 2 ½ c. sparkling water
• Ice (Fruit Cubes below)
• Coconut flakes (for garnish)
Directions
1. Muddle blueberries in bottom of a bowl.
2. Add lemon juice and coconut water.
3. Stir until well combined, then strain mixture and discard blueberry skins.
3. Add sparkling water and gently stir until combined.
4. Garnish rims of glasses with coconut flakes.

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Serve with Fruit Cubes

Ingredients
• Handful of blackberries, rinsed
• Handful of blueberries, rinsed
• 4-5 large strawberries, hulled, sliced and rinsed
• Handful of raspberries, rinsed
Directions
Place the fruit into an empty ice cube tray. Pour water over the tops of the fruit and freeze for 1 hour.

DOLCE LIFESTYLE:
10 Foods That Can Help Build Muscle

by Samantha Coogan, MS, RDN, LD

1. Olive Oil
The monounsaturated fatty acids help joints stay lubricated and aid in the prevention of muscle breakdown. Remember not to cook with olive oil, but to use it as a dressing due to its low smoke point.
2. Sunflower Seeds (shelled)
These little guys provide an impressive 25 grams of protein per 100 gram serving.
3. Eggs
Packed with vitamin D, protein and fat, these little power pellets are essential for gaining muscle. Remember, eggs are considered the “gold standard” in protein quality.
4. Coffee
Some studies have shown that coffee can actually help ease muscle pain and increases performance if consumed prior to your workout. Higher intensity equals higher results, so if you want to ramp up your routine, try a shot of espresso pre-workout to get you moving.
5. Grass-Fed Beef
The grass-fed variety tends to have higher levels of conjugated linoleic acid (CLA) – a fatty acid that acts an antioxidant and has been linked to lowering body fat.
6. Quinoa
A great carb source that is also a complete protein. This is essentially the bodybuilder’s perfect carb.
7. Broccoli
The vitamin C content is responsible for collagen growth and repair, a key component in muscle tissue. We can also include spinach here as well for its vitamin C content.
8. Free-Range Turkey
A fantastic source of protein and glutamine – an amino acid responsible for protein synthesis.
9. Red Peppers
Again, high vitamin C content and often a better choice than their green counterparts.
10. Water
How else are we going to rehydrate those muscles? One of the primary components of muscle tissue is water at about 75%.

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Three easy ways to live a little greener

by Mary Spiegelberg

1: There have been major strides in reducing plastic grocery bags but a major not-so-green part of the shopping experience is still being ignored: the produce and bulk sections. Reduce your waste by buying mesh bags, they are lightweight and perfectly mimic their plastic competition. They can be found online and are very affordable and washable!
2: Ditch the straws!
Did you know in the United States we use around 500 million straws a day, which is enough waste to wrap the earth’s circumference 2.5 times?! Plastic is not biodegradable and often breaks down into small pieces and gets ingested by both land and marine animals and eventually into our food chain.
3) Meatless Mondays!
One hamburger alone uses enough fossil fuel that is needed to drive a small car up to 20 miles. Raising the animals that are used for our consumption expends more than half of all the water in the United States, needing around 2,500 gallons of water to produce a single pound of meat in comparison to only 25 gallons to produce a pound of wheat.

Future dietitian currently pursuing a degree in Dietetics and Food Administration with a minor in Food Science at Cal State Long Beach. Primary field of concentration in Sports Nutrition. Member of UCLA’s Performance Nutrition Team who work to fuel, sustain and improve performance of collegiate athletes. Newport Beach native and proud owner of Hooked Boxing, LLC. Spin, fight and travel enthusiast!

Could D-ficiency have you feeling down?

By Tope Pedro, MPH, Dolce Diet Intern

What is Vitamin D and why is deficiency common?
Vitamin D is a fat-soluble vitamin naturally present in a few foods, fortified in others, and available as a dietary supplement. However, the most significant source of vitamin D for most people is sun exposure because it’s produced in our bodies when sunlight strikes our skin. Since few of us live in places where there is adequate sunlight year round, vitamin D deficiency can be quite common. Other risk factors also include darker skin tone, use of large amounts sunscreens or make up, older age, medications that alter vitamin D metabolism, and diseases of fat malabsorption (vitamin D requires fat for absorption).
Why is deficiency a big deal?
Vitamin D has many important functions in our bodies as well as many benefits. It aids in the absorption of calcium and phosphorus, which is needed for strong bones and teeth. It also helps with muscle, nerve, and immune function. Furthermore, it’s been shown to have a role in chronic disease prevention including cancer, diabetes, cardiovascular disease, and neurodegenerative diseases by regulating factors in the body that have an impact on those conditions. One of vitamin D’s biggest claims to fame is the positive effect it has on improving mood and helping with seasonal depressive disorder.
How much should we be getting?
The recommended dietary allowance (RDA) for vitamin D is 600 IU (15 mcg) per day. As with all macro- and micronutrients, natural sources, in this case food and sunlight, should be our primary source of Vitamin D. Supplements should only be taken if necessary and advised by a physician.
Sunlight
When UVB rays hit the skin conversions happen in the skin, liver, and kidneys leading to the synthesis of the active form of vitamin D in the body, calcitriol or 1-25 dihydroxyvitamin D3. Anything covering the body including clothes, makeup, and sunscreen (though important and necessary to minimize skin cancer risk) significantly reduces the body’s ability to synthesize the vitamin. Regardless of those factors, sunlight is still the most common and efficient source of vitamin D, and just 20 minutes of direct sun exposure per day can be sufficient to meet daily needs.
Food
Unlike other vitamins and minerals, vitamin D is not abundant in foods, but there are some good sources including cod liver oil, shiitake mushrooms, egg yolks, and fatty fish like mackerel, salmon and tuna. Certain foods are also typically fortified with vitamin D like milk, cereals and orange juice.
Supplements
Vitamin D comes in two major forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Commercially manufactured supplements contain either form and the term “Vitamin D” refers to both. If you get a blood test and your vitamin D is low, your physician may recommend a supplement that will likely contain more than the 600 IU RDA to correct the deficiency. Similarly to almost every other nutrient, moderation and correct dosage is key. Vitamin D is potentially the most toxic vitamin when too much is consumed. One of its properties is helping the body fully utilize calcium, and in excess quantities it can cause calcification of the soft tissues that make up our organs. It is nearly impossible to get a toxic amount of vitamin D through sunlight or food so this is only a precaution for the supplemental form.
Tope Pedro is a future dietitian currently completing her dietetic internship through San Francisco State University. She has bachelors degrees in both Biochemistry and Dietetics and a Master’s of Public Health. She is passionate about sports nutrition, which stems from her life-long experiences as an athlete, currently as a professional boxer. She also teaches cardio boxing class and enjoys working with clients to help them reach their health goals. As a registered dietitian, Tope hopes to work in the sports nutrition and fitness sectors, specifically with combat sport athletes and fitness enthusiasts.

6 Ways To Feel Better Right Now

By Amber Lowry

When trying to adopt a healthier lifestyle, it can be overwhelming to see all the ways you can change your lifestyle habits. Combine that with the stress of everyday life and it’s easy to feel discouraged on days when your will isn’t strong. This can lead to completely falling off the wagon, but it doesn’t have to. During those inevitable low points, it’s important to stay on track. Here are a few simple tips for staying healthy during those tough moments.

1. Make your next cup of coffee decaf

Nothing is wrong with consuming caffeine, but abusing it can irritate the cardiovascular and nervous systems, promoting issues like rapid heartbeat, anxiety and headaches. Despite there being no clear caffeine guidelines, limiting your intake to two cups a day can help curb potential complications. Switching to decaf is great for getting your coffee fix while possibly avoiding any unwanted side effects of too much caffeine.

2. Stand up and do 10 bodyweight squats

Most of us spend our days sitting at a desk, so taking the time to get up and do 10 body weight squats can provide health benefits that include burning more fat, and promoting digestive health and blood flow throughout the body. If you’re shy about doing squats next to your desk, use your next bathroom break as an excuse to complete a set. Try doing as many sets of 10 as possible during the day.

3. Take 5 belly breaths

Taking a few belly breaths can be as easy as forgetting to breathe deeply in the first place, but with some mindful practices you can change this. Setting reminders on your phone or simply associating quiet time as an opportunity to take a few necessary deep breaths can help promote calmness and an overall improved mood.

4. Write down a goal for the day

Staying goal-orientated can provide a clear line of action that helps maintain accountability as well help you feel more in control of your life. It doesn’t have to be complicated; just grab a pen and piece of paper and write down what you want to accomplish that day. Do one or as many as you feel you can realistically tackle by bedtime.

5. Drink a glass of water

A common side effect of hectic modern life is forgetting to drink water. Taking a minute to grab a glass of water can be a great excuse to not only stay hydrated, but to get up and give your eyes a break from the screen for a few crucial moments.

6. Compliment someone

Taking time to see outside of yourself can do a great deal of good for both you and those around you. Try complimenting someone to help shift mental perspective toward positivity and gratitude for others while improving relationships. You could even compliment yourself as an expression of self-love. Just remember that every little choice feeds either a positive or negative perspective, which can dictate the progress of your health journey.

References

Cappelletti, S., Daria, P., Sani, G., & Aromatario, M. (2015). Caffeine: Cognitive and physical performance enhancer or psychoactive drug? Current Neuropharmacology, 13(1), 71-88.

Mercola, J. (2012). 8 Reasons to Do Squat Exercises. Mercola.com. http://fitness.mercola.com/sites/fitness/archive/2012/05/25/darin-steen-demonstrates-the-perfect-squat.aspx

What is ‘Mono Eating’ & Can It Cut Sugar Cravings?

by Tope Pedro, MPH, Dolce Diet Intern

After a holiday season filled with sweet treats many of us are looking for a way to reduce our intake of indulgent holiday desserts, and with that may come those intense sugar cravings. A diet trend called mono eating has recently emerged and followers claim it helps eliminate craving. What is mono eating? Does it work? Is it recommended? Let’s find out.
The mono diet involves only eating one type of food for several weeks or longer. People on the mono diet typically choose to only eat a whole food such as a fruit or a starch like bananas or potatoes. Those devoted to mono eating claim it helped with weight loss and restrained their desire for excess sugar found in indulgent foods. Followers report feeling more in control because limiting choice and variety eliminates the decision to select sugary foods. Sounding interesting? Beware.
Though following the diet may eliminate eating processed sugar, it can be very damaging to your health. Sticking to just a few foods, let alone just one food, deprives your body of essential nutrients. Someone eating just bananas or just potatoes will experience a tremendous deficiency with nutrients like protein, iron, vitamin B12, vitamin C, just name a few.
A day or a weekend of reducing your diet to a few nutritious foods may be helpful for starting a healthful eating plan, “getting back on track,” or for people easily overwhelmed by food decisions. However, variety and moderation are truly the key long-term. We need to eat a variety of foods because they each provide different nutrients needed for the optimal functioning of our bodies. Overall, long-term mono eating is not a recommended way to stop sugar cravings. So what is?
Here are 3 simple, safe and healthy tips to try!

1. Put your craving off.

Tell yourself you’ll deal with the craving in 20 minutes. Food cravings are typically short-lived, and while the desire feels overwhelming now, it will wane, especially if you can find a healthier food substitute or distract yourself.

2. Choose alternatives for your cravings.

Want something sweet? How about apple chips (recipe in “3 Convenient Travel Snacks” post) or even a small handful of dried fruit.

3. Schedule your snacks.

Plan for nutritious snacks to prevent between-meal hunger that can lead to unhealthy food choices like cookies or candy. Keep portable, healthy snacks in your desk, backpack or car.

Sources:

http://www.eatright.org/resource/health/weight-loss/tips-for-weight-loss/stop-the-cravings-eat-right

http://www.today.com/health/penn-jillette-s-mono-diet-potatoes-concerns-nutritionist-t104804

http://www.webmd.com/diet/features/13-ways-to-fight-sugar-cravings#1

http://www.webmd.com/food-recipes/features/dietitians-top-10-diet-tips#1

Tope Pedro is a future dietitian currently completing her dietetic internship through San Francisco State University. She has bachelors degrees in both Biochemistry and Dietetics and a Master’s of Public Health. She is passionate about sports nutrition, which stems from her life-long experiences as an athlete, currently as a professional boxer. She also teaches cardio boxing class and enjoys working with clients to help them reach their health goals. As a registered dietitian, Tope hopes to work in the sports nutrition and fitness sectors, specifically with combat sport athletes and fitness enthusiasts.

5 Fun Activities That’ll Keep You Moving

by Amber Lowry

Calling all weekend warriors! Fun with friends isn’t limited to alcohol-induced late nights sitting on a bar stool. Having a good time while maintaining your health goals just takes a little thinking outside the box, so we at the Dolce Diet took the liberty of gathering a few fun outing ideas that will keep you moving and engaged with friends.

1. Trampoline park

Rather than spending your weekend loading up your body with toxins, why not have fun while naturally detoxifying? Trampoline parks are home to (you guessed it) trampolines, which are great for rebounding. Rebounding can promote weight loss and help your body to detoxify by activating your lymphatic system, which is responsible for cellular waste management and needs physical activity to work properly. So basically, jumping around like a toddler stimulates your body to detox. Hitting up a trampoline park is fun for families, with some parks extending their hours on weekends to accommodate adult crowds.

2. Arcade

Think arcades are just for kids? Think again! There are tons of retro gaming arcades around the country that are becoming popular with 80s/90s babies. Filled with both classics and new favorites, some places even have physically challenging games that’ll get your heart rate up.

3. Escape rooms

Help keep your mind sharp while building team skills with escape rooms. Escape rooms are basically the real life versions of escape room video games, where players solve puzzles to unlock their freedom from a scary or dangerous space. Said room is fictional, and can be anything from a creepy paranormal nightmare to a prison break. That feeling of communal accomplishment from finding your way out can be a fun way to bond while avoiding a Sunday morning hangover!

4. Intramural sports

Remember how fun it was to play an impromptu game of basketball with the boys? Or how therapeutic a family game of volleyball used to be? Resurrect some of that nostalgic athletic fun by gathering friends and loved ones for a game of whatever you want! Indoor gyms and activity centers can accommodate games that take place during the colder months. Joining a local intramural team could also be a great investment if you can’t manage to convince the people on your life to join you on the court or field.

5. Dancing

You don’t have to have rhythm to enjoy the health benefits of dancing! Research has shown that the benefits of dance surpass exercise by helping to stimulate improved cognitive and social functioning in older people. Getting a head start on healthy aging by shaking that booty might be the best nightlife compromise you can make! There’s always that one friend who wants to go out dancing, so why not use that opportunity to stay active and mingle?

References

Cheng, E. (2016, Jun 21). Real-life ‘escape rooms’ are new US gaming trend. CNBC. http://www.cnbc.com/2014/06/21/real-life-escape-rooms-are-new-us-gaming-trend.html

Cugusi, L. et al. (2016). Effects of a mini-trampoline rebounding exercise program on functional parameters, body composition and quality of life in overweight women. The Journal of Sports Medicine and Physical Fitness.

http://www.minervamedica.it/en/journals/sports-med-physical-fitness/article.php?cod=R40Y9999N00A16072107&acquista=1

Queen’s University, Belfast. (2009, April 10). Dance Your Way to Successful Aging. ScienceDaily. www.sciencedaily.com/releases/2009/04/090401103127.htm

5 Steps to Making a New Year’s Resolution You Can Stick To

by Lindsay Howard

Every New Year we are flooded with thoughts of making changes and setting goals for ourselves; and if we aren’t, our Facebook, Twitter, and Instagram accounts are full of other people’s! The problem is most of these thoughts only last for a few days or weeks, and then fade away, leaving you with regret and dissatisfaction. This is because most New Year’s Resolutions are unrealistic, or they are much too broad and general.
Here are some tips on how to make a REAL New Year’s Resolution and stick with it.

Step 1: Decide what you want to accomplish.

We will use “lose weight” as an example. Some people will begin the year with a resolution that is very general such as, “I want to lose weight.” The problem here is that person has no plan, no specifics, so these thoughts and ideas are pushed into the back of their mind. However, this is your starting point!

Step 2: Figure out how.

How will you lose weight? Go to the gym more, or clean up your diet a bit? Those are great places to start, but still need to be honed in on in order to maximize your chances of success! Make a list of things you’d like to do more of, or less of. For example: “Go to the gym more, order out less, don’t stay up so late, cook more meals at home, take the dog for more walks.” All of these things tie into losing weight and are important components of your resolution!

Step 3: Specifics.

Once you’ve decided all of the things that are going to get you to your overall goal, put a specific plan in place. For example: “I will go to the gym at least 3 days per week, I will only order out for a meal one time per week.” With more specifics surrounding your plan, you will be much more likely to hold yourself accountable!

Step 4: Make a timeline.

Your goal needs to have a specific timeline. Do you want to lose 20 lbs. this year? Fit into a specific pair of jeans by summertime? Be able to finish a race that is coming up in the spring? Having a date on which you’d like to reach your goal serves as great motivation!

Step 5: Track your progress.

Being able to track your progress is essential to fulfilling your resolution. For instance, going along with our weight-loss example, things like food logs and exercise journals are an excellent way to keep you on track. Additionally, checking in with your progress weekly, or biweekly, will keep you moving in the right direction! Check your weight, compare before-and-after photos side by side, and/or do simple waist measurements.
If you are someone who has tried and come up short year after year, take a minute to think about what things are holding you back or that you aren’t doing to reach your goals. Maybe you need more accountability? Perhaps consulting a Registered Dietitian or Personal Trainer may be something to consider. Or maybe you just need more support. Find a friend or family member who shares your New Year’s Resolution, and get after it together! Create a plan to reach your goal and 2017 really can be YOUR year!

UFC 207: Ronda Rousey Makes Championship Weight of 135 lbs.

Ronda Rousey made the championship weight of 135 lbs. Thursday. Rousey will take on Amanda Nunes for the bantamweight championship Friday at the T-Mobile Arena in Las Vegas.

5 TASTY SOURCES OF PROBIOTICS

by Tope Pedro

So what’s the hype about probiotics? Probiotics are often called “good” or “helpful” bacteria because they help move food through your gut and help keep it healthy. Research is finding that a healthy gut may reduce inflammation and help with weight management, a risk factor for many diseases. Probiotics are naturally found in your body, and they can also be found in some foods and supplements. As with most macro- and micronutrients, real food should be your primary source. Here are some food sources of probiotics with tips and recipes about how to make them healthy AND tasty!

1. Yogurt

Try plain Greek yogurt with a dash of honey and sprinkle of walnuts and berries or a fruit-infused yogurt flavor with 15g of sugar or less.
Also a source of protein

2. Kombucha

Try kombucha cold, as a refreshing drink. Because of its sugar and trace alcohol content, it’s best to stick to one 12-ounce bottle a day.
Also a source of antioxidants

3. Tempeh

Try tempeh marinated and grilled as a vegetarian meat substitute in your favorite dishes.
Also a source of vitamin B12

4. Miso Paste

Try a miso paste to make soup filled with vegetables and tofu, use it to make homemade salad dressing, or as a glaze for fish or chicken. Miso is high in sodium so use in moderation.
Also a source of fiber

5. Kimchi

Try adding kimchi as a topping for homemade tacos, sandwiches, or burgers or use it as a side dish for a dinner meal like salmon, broccoli, and brown rice.
Also a source of iron

Tempeh Chili

Serves 4 to 6
Ingredients
2 tablespoons olive oil
1 medium yellow or white onion, diced
1 8-ounce package tempeh, grated on the largest setting of a box grater, or crumbled finely
1 large green bell pepper, diced
1 large stalk celery, diced
2 cloves garlic
½ cup pureed tomato sauce
1 15-ounce can kidney beans, drained (or 1 1/2 cups cooked)
1 15-ounce can pinto beans, drained (or 1 1/2 cups cooked)
1 teaspoon cumin
2 teaspoons chili powder
½ teaspoon sea salt (to taste)
½ teaspoon crushed red pepper flakes
½ cup green onions or scallions, chopped
Instructions
• Heat the olive oil in a large pot over medium heat.
• Add the onions, cook for a few minutes, and then add the tempeh. Cook till the tempeh begins to brown, 5 to 8 minutes.
• Add the green pepper and celery and cook till they’re tender, another 5 minutes. Add the garlic. Continue cooking another two minutes. Add all of the remaining ingredients, along with half a cup of water.
• Reduce heat to a simmer and cook until the chili is fragrant, warm, and the flavors have come together (25 to 30 minutes). Add more water as needed, if the chili becomes too thick.
• Serve, sprinkled with green onion or scallions.

Miso Salad Dressing

Makes 2/3 cup
Ingredients
1 rounded tablespoon white or yellow miso
1 tablespoon rice vinegar
1 tablespoon fresh lime juice
½ teaspoon grated fresh ginger
1 small garlic press, minced or put through a press
Pinch of cayenne
2 tablespoons dark sesame oil
2 tablespoons peanut oil or grapeseed oil
2 tablespoons plain low-fat yogurt
Instructions
• Combine the miso, vinegar and lime juice in a small bowl and whisk together.
• Add the remaining ingredients and whisk or blend until amalgamated. You can also mix this in a blender.
• Toss with a salad of your choice.