Aloha from Cher (and Steve) Pendarvis
Hey, there! Here in PL, San Diego, we have a stoked crew of surfers over 50 who have been sharing waves and stoke for more than 40 years. Everyone enjoys sharing encouragement, recipes and tips for keeping flexible and in tune to ride the waves.
Steve and I began surfing in the mid-1960s (some friends began earlier), enjoyed the long boards of the day, the exciting transition to shorter boards and all of the creativity of the times. We're happy to see people expressing their creativity and riding a variety of crafts today. We love to ride everything, and enjoy making boards.
To keep in shape for surfing we enjoy a healthy lifestyle and keeping our bodies flexible. Some years ago, a friend said "Move it or lose it!" and we agree. We check the waves every day at sunrise and then enjoy a brisk one to two mile walk near the ocean. Steve is a surfboard shaper and glasser (and builder of Pendoflex), so he keeps moving at work.
I am an artist, writer and photographer, which requires sitting at a drawing board or computer, so I also swim at the local YMCA and in the ocean for overall fitness and flexibility. We enjoy the Surfers Over 50 blog and are stoked to contribute.
Below are pictures of Steve and I surfing in Mexico.
Our longtime friend Rick Geist is a well respected surfer, paddler and writer who is known for his good health habits that allow him to perform at his best both mentally and physically. Steve and I are grateful that he shared the recipe for this tasty salad with us. The Duke's Man-Sized Meal Salad includes raw green, yellow and purple vegetables that help you stay healthy for a lifetime. This salad is a treat for the palette and for the eye.
Good health practices include eating well and enjoying regular exercise. Buy organic vegetables when you can find them!
The Duke's Man-sized Meal Salad
Salad ingredients
The Duke's Man-sized Meal Salad
Salad ingredients
Head of romaine
Purple cabbage (one of the top 10 super foods)
Carrot
Red bell pepper
Tomato
Avocado
Sunflower seeds
Celery
Utensils needed
Large poppa-sized salad bowl, plus three baby bowls
Knives
Cutting board
Grater
Garlic Press
Measuring cups
Spoons
Fork
Bowl for salad dressing, with fork to whisk ingredients
Process
Tear romaine into approximately 2 inch pieces. Slice purple cabbage thin into 2-3 inch strips. Grate the carrot. Dice the red pepper into small squares. Cut the tomato into thin wedges. Cut the celery length-wise and then cross-wise. Chop the kale thinly. Combine the romaine, carrot, red pepper, celery and kale into a bowl and toss. Cut the avocado into half, then peel and cut into length-wise slices. Slice the tomato into wedges. The tomato and avocado slices will be arranged on top after the salad is dressed and finally tossed.
Salad dressing
Purple Onion (1/4 cup)
Garlic (pressed in a garlic press)
1/2 cup olive oil
1/2 cup balsamic vinegar
Bragg's Liquid Aminos all purpose, all natural seasoning
Cayenne pepper
Parmesan cheese
Finely slice, then chop 1/4 cup of the purple onion. Combine the oil and vinegar into a small bowl. Add a healthy shake of Bragg's seasoning, and a little shake of cayenne pepper. Grate a little parmesan cheese into the bowl. Then use a fork to whisk the ingredients.
Pour the finished dressing over the salad and then toss the salad to merge the flavors. Arrange the tomato wedges and avocado slices on top the salad. Sprinkle the sunflower seeds on the finished salad as a final touch.
Ideas for variety
If you'd like to add some protein, try adding chunks of fresh grilled salmon or mahi mahi. Canned albacore or canned salmon also make a nice addition to the Man-sized Meal Salad.
Enjoy!
Aloha, Cher and Steve Pendarvis
Purple cabbage (one of the top 10 super foods)
Carrot
Red bell pepper
Tomato
Avocado
Sunflower seeds
Celery
Utensils needed
Large poppa-sized salad bowl, plus three baby bowls
Knives
Cutting board
Grater
Garlic Press
Measuring cups
Spoons
Fork
Bowl for salad dressing, with fork to whisk ingredients
Process
Tear romaine into approximately 2 inch pieces. Slice purple cabbage thin into 2-3 inch strips. Grate the carrot. Dice the red pepper into small squares. Cut the tomato into thin wedges. Cut the celery length-wise and then cross-wise. Chop the kale thinly. Combine the romaine, carrot, red pepper, celery and kale into a bowl and toss. Cut the avocado into half, then peel and cut into length-wise slices. Slice the tomato into wedges. The tomato and avocado slices will be arranged on top after the salad is dressed and finally tossed.
Salad dressing
Purple Onion (1/4 cup)
Garlic (pressed in a garlic press)
1/2 cup olive oil
1/2 cup balsamic vinegar
Bragg's Liquid Aminos all purpose, all natural seasoning
Cayenne pepper
Parmesan cheese
Finely slice, then chop 1/4 cup of the purple onion. Combine the oil and vinegar into a small bowl. Add a healthy shake of Bragg's seasoning, and a little shake of cayenne pepper. Grate a little parmesan cheese into the bowl. Then use a fork to whisk the ingredients.
Pour the finished dressing over the salad and then toss the salad to merge the flavors. Arrange the tomato wedges and avocado slices on top the salad. Sprinkle the sunflower seeds on the finished salad as a final touch.
Ideas for variety
If you'd like to add some protein, try adding chunks of fresh grilled salmon or mahi mahi. Canned albacore or canned salmon also make a nice addition to the Man-sized Meal Salad.
Enjoy!
Aloha, Cher and Steve Pendarvis
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