46 JUNE 2022 Plant - based Wellness Owner of YouCare- SelfCare, a private wellness practice specializing in plant- based lifestyle and disease prevention. youcare-selfcare.com BY MIRIAM HAHN D id you know that 75 percent of Americans are dehydrated? Most people need around 64 oz. of water per day, but to find the exact amount for your body weight, use this formula: body weight in pounds times .67 = the number of ounces you need per day. You can use decaffeinated beverages in your count. My favorites are herbal teas! Make cold-brew teas easily by just adding a few tea bags to a large pitcher of water let it sit in the fridge overnight. Or make a single serving by using one teabag and water in a water bottle and let it sit overnight. Here are five reasons to stay hydrated: improves brain performance, better digestion, more energy, weight loss and decreased joint pain. Plants contain high amounts of water – here are three amazing salads that will provide extra hydration: Hydration is key this summer Thai Crunch Salad Spicy Asian Salad 1. Mix up the dressing and toss with salad ingredients. Top with sesame seeds! 1. Cube the tofu and put it in the air fryer (or oven using the convection setting) – Cook for 12 minutes at 400. Toss with 1-2 tsp. of Sriracha to coat when done. 2. Add dressing ingredients to a small bowl and whisk to combine. It will be thick, but the zucchini noodles release water, so it will thin out. 3. Toss the salad ingredients, dressing and tofu. Ingredients Dressing Ingredients Directions Directions • 1 romaine heart, chopped small • 1 cup dino kale, stems removed, slivered • ½ cup purple cabbage • ½ cup grated carrots • 1 red pepper, chopped • ½ cup steamed broccoli, chopped small • ¾ cup shelled edamame • 1 mango, diced • 3 tbsp. toasted cashews • Sesame seeds for topping • 3 tbsp. tahini • 2 tbsp. rice vinegar • 1 tbsp. maple syrup • 2 tsp. sesame oil • 2 tsp. soy sauce • 1 tsp. grated ginger • Juice of ½ lemon • ½ tsp. salt • 1 pkg. Sriracha pre-baked tofu (you can find at Whole Foods, Sprouts or Trader Joe’s) • 2 tsp. Sriracha • 4 zucchinis, spiralized • 2 carrots, julienned cut • 1 cup red cabbage, chopped • 1 cup snow peas, chopped • 4 scallions, chopped • 1/2 cup almond butter • 1 clove garlic, crushed • 3 tbsp. soy sauce • 2 tbsp. lime juice • 1 tbsp. olive oil • 1 tbsp. sesame oil • 1 tbsp. water • 1 tsp. Sriracha • 1/4 tsp. powdered ginger • 1/4 tsp. red pepper flakes Serves: 4 Serves: 6 Mexican Kale Salad 1. Strip the kale from the stems and cut into thin slivers. Put in a large bowl. 2. Add the lemon and salt to the kale. With your hand, massage kale for several minutes. 3. Add the red pepper, black beans, corn, tomatoes, jalapeno, cilantro, avocado and red onion to the bowl. 4. Mix up the olive oil, lime juice, garlic, maple syrup, cumin, and salt in a small bowl. 5. Toss the dressing with the salad, top with pumpkin seeds and serve. Ingredients Directions • 1-½ bunches of kale • Juice of one lemon + a few shakes of salt • 1 red pepper, diced • 1 can (15 oz.) black beans, rinsed and drained • 1-½ cups corn (thawed, if using frozen) • 1 cup fresh tomatoes, diced • 1 tbsp. jalapeno, diced • ¼ cup cilantro, chopped • 1 large avocado, chopped or sliced • ¼ red onion sliced • ¼ cup olive oil • ¼ cup lime juice • 1 garlic clove, crushed • 1 tbsp. maple syrup • 1 tsp. cumin • 1 tsp. salt • 1/4 cup toasted pumpkin seeds Serves: 4 Dressing TUNE IN! Visit our podcast websites: arcadianews.com/podcasts arcadianews.libsyn.com/website Use your phone to scan the QR CODE for your preferred podcast platform, then subscribe to our channel. APPLE SPOTIFY YOUTUBE Presented by: AWA R D W I N N I N G N E I G H BO R H O O D N E W S SI N C E 19 93