3 Day Super D-TOX

You may have started off the New Year sticking to a more nutritious food program.  Eating more fresh fruits, more fresh vegetables and drinking more water.  Yet, fun little events pop up throughout the year and two of the biggest culprits early on in the year are Super Bowl, where most game watching parties are filled with some of the least nutritious snacks available, and Valentine’s Day, a day when candy and chocolate take over the American diet and diets worldwide.
 
Designed to get you right back on track, this 3-Day Super D-TOX emphasizes high fiber foods that are packed with nutrients to give you energy, glowing skin and a balanced digestive flow.  
 
For maximum benefit, during the 3-Day Super D-TOX, drink plenty of water which can take the form or pure and simple water, hot tea (with no added sugars or flavorings) such as chamomile, peppermint, green, black, or other natural herbal teas, preferable caffeine free.
 
Day 1
 
Pre-Breakfast: 
1 shot lemon juice from 1 medium lemon, squeezed, seeds removed
¼ cup no-sugar added probiotic drink
 
Breakfast: 
Steel Cut Oats with Cinnamon Skillet Apples
 
Mid-AM Snack: 
¼ fresh avocado on 1 piece lightly toasted sprouted bread
 
Lunch: 
Kale Salad with Boiled Egg Slices, Balsamic Vinaigrette
 
Mid PM-Snack: 
Go-Go Goji Smoothie
 
Dinner: 
Oven Grilled Salmon and Asparagus
 
DAY 1 RECIPES:

Steel Cut Oats with Cinnamon Skillet Apples
Serves 1
 
1 ½ cups steel cut oats
 
Cinnamon Skillet Apples, recipe here:
2 medium red apples such as gala, fuji, red delicious, Braeburn
1 tablespoon fresh lemon juice
½ tablespoon ground cinnamon
1 tablespoon manuka honey
1 ½ tablespoons grapeseed oil
 
Leaving the peel on, half the apple, slice into thin slices and place in a large bowl.  Toss apples with lemon, cinnamon and honey. 
 
Heat grapeseed oil in a large skillet over medium heat.  Add apples and saute until just softened, about 3 minutes.  DO NOT OVERCOOK.  Remove from heat and set aside.
 
Make oats as directed on package.  Stir in ¼ cup of Cinnamon Skillet Apples. Reserve remaining skillet apples for snacks, blending into smoothies, or for breakfast on sprouted bread.
 
Nutrition:
Serving size: about 1 cup Cinnamon Skillet Apples
Calories:  72
Fat: 3.5g
Saturated fat: 3.0g
Cholesterol: 0mg
Sodium: 1mg
Potassium: 60mg
Carbohydrates: 11.4g
Fiber: 1.6g
Sugars: 9.1g
Protein: 0.2g
 

Kale Salad with Balsamic Vinaigrette
Serves 2
 
2 tablespoons balsamic vinegar
Juice of ½ medium lemon
Pinch sea salt
Pinch black pepper
2 tablespoons extra virgin olive oil
1 ½ cups finely chopped fresh kale
1 medium radish, sliced
4 grape tomatoes, halved
1 hard boiled egg, sliced or 2 to 3 ounces lean protein such as poached, baked or broiled chicken breast
 
In a medium mixing bowl, whisk together balsamic vinegar, lemon, salt, pepper, and olive oil.  Add kale, radish and tomatoes and toss to coat.  Place on serving plate and top with boiled egg.  Enjoy!
 
Nutrition:
Serving size: 1 salad with egg
Calories: 197.7
Fat: 17.0g
Saturated fat: 2.9g
Cholesterol:  93mg
Sodium:  59.3mg
Potassium:  273.6mg
Carbohydrates:  8.9g
Fiber:  2.0g
Sugars:  1.8g
Protein:  5.1g
 
 
Go-Go Goji Smoothie
Serving size: about 5 ounces; servings: about 2 1/2
 
1 ½ cups distilled water
2 tablespoons cacao nibs
2 tablespoons raw pumpkin seeds
1 tablespoon black sesame seeds
¼ cup organic goji berries
1 tablespoon organic coconut butter
½ avocado seed
1 teaspoon red maca powder
1 teaspoon raw honey or manuka honey
Pinch ground cinnamon
 
Blend all in a high-powered blender on high speed until smooth. Drink immediately or chill for 20 minutes.
 
NOTE:  Goji berries can be found at most grocery stores in the natural foods section or often, with the other dried fruits.  Can’t find?  Request the store order them for you, or order them online, here: https://www.amazon.com/Dragon-Herbs-Heaven-Mountain-Berries/dp/B003B6Y33K  Also, Walmart carries goji berries as well as many other healing foods used on our Food Healing Nutrition Program, link here:  http://thebikinichef.com/product/food-healing-nutrition-program/
 
Nutrition:
Serving size: 5 ounces
Calories:  131.8
Fat:  8.8g
Saturated fat: 3.8g
Cholesterol: 0mg
Sodium: 43.4mg
Potassium: 111.0mg
Carbohydrates: 18.6g
Fiber: 6.3g
Sugars: 9.6g
Protein: 5.8g
 
Oven Grilled Salmon with Asparagus
Serves 1
 
1 ½ tablespoons grapeseed oil
4 ounces salmon fillet, skin on
6 to 8 asparagus spears, trimmed
½ tablespoon lemon pepper
 
Preheat broiler of toaster oven or oven to high.  Place salmon skin side down on aluminum foil covered baking sheet.  Coat flesh of salmon using ½ tablespoon grapeseed oil.  Turn over so skin side is facing up.  Place under broiler for 5 minutes.  Turn and broil an additional 4 minutes or until fish is cooked to desired doneness.  Remove and set aside.
 
Switch oven temperature to 400*F.  Place asparagus on aluminum foil covered baking sheet and drizzle with remaining grapeseed oil and lemon pepper.  Bake for 8 to 10 minutes.  Serve with broiled salmon.  
 
Nutrition:
Serving size: about 4 ounces salmon with 6 to 8 asparagus
Calories:  271
Fat: 19.4g
Saturated fat: 2.2g
Cholesterol: 48.6mg
Sodium: 40.5mg
Potassium: 735.6mg
Carbohydrates: 5.1g
Fiber: 2.4g
Sugars: 0.0g
Protein: 20.0g

Day 2
 
Pre-Breakfast: 
1 shot lemon juice from 1 medium lemon, squeezed, seeds removed
¼ cup no-sugar added probiotic drink
 
Breakfast: 
Super D-tox Smoothie – 5 ounces
 
Mid-AM Snack: 
Red apple slices with 1 to 2 tablespoons no sugar added almond butter
 
Lunch: 
Roasted Bell Pepper Soup with Steamed Broccoli
Or, Quinoa Chicken Soup with Steamed Broccoli
 
Mid PM-Snack: 
Super D-tox Smoothie – 5 ounces
6 to 8 raw almonds (or for those with sensitive digestive tracts, 6 to 8 chopped raw cashews)
 
Dinner:
Lemon Poached Chicken with Steamed Spinach
 
 
DAY 2 RECIPES
 
Super D-TOX Smoothie
Makes about 16 ounces
 
2 cups distilled water
1 red apple with seeds
8 ounces blueberries
¼ cup raw cashews
3 dried figs
1 teaspoon flaxseed
3 sprigs mint leaves
Fine zest of one medium orange
 
Place all in a high-powered blender and blend until smooth.
Preheat oven to 350*F.  In a medium bowl, mix together oats, rice cereal, cinnamon, and ginger powder.  Separately, in a large mixing bowl, whisk together coconut oil, molasses, maple syrup, and almond milk.  Add the oats mixture into the coconut oil mixture add remaining ingredients except the 2 tablespoons of shredded coconut and cacao nibs and toss well to coat.
 
Bake for about 30 minutes or until lightly toasted, being careful not to burn.  Crumble with remaining 2 tablespoons coconut and enjoy with almond milk, kefir yogurt or alone as a pre- or post-workout snack and for breakfast.
 
Nutrition:
Serving size: about 5 ounces
Calories:  193
Fat: 9.0g
Saturated fat: 1.0g
Cholesterol: 0mg
Sodium: 51mg
Potassium: N/A
Carbohydrates: 42.0g
Fiber: 4.7g
Sugars: 26g
Protein: 5g

Veggie Soup with Steamed Broccoli

Recipe type: Soups & Salads Yield: 8 Prep time: 20 mins Cook time:20 mins Total time: 40 mins

Bell peppers make great soups! Here, yellow bell peppers are roasted and then pureed with sauteed shallots, which are kin to the onion family, garlic, saffron and oregano.
Ingredients:

• 3 medium to large fresh yellow bell peppers, roasted (see notes)
• 1/2 tablespoon olive oil
• 2 medium shallots, diced
• 2 cloves garlic, diced
• juice of 1/2 lemon
• fine zest of 1/4 orange, about 1/2 tablespoon
• 1 1/2 quarts vegetable broth (low sodium preferred)
• 1 pinch saffron
• 2 tablespoons chopped fresh oregano leaves, plus a few for garnish
• pinch of sea salt
• pinch of black pepper

Directions:

1. To roast peppers: heat outdoor grill to high heat.
2. Char peppers whole until black.
3. Place peppers in a brown paper bag and fold to securely close.
4. Let rest for 15 minutes then remove peppers and wipe off charred skins and scoop out seeds.
5. If it is winter or you don’t have an outdoor grill, slice peppers in half and place on an unlined baking sheet.
6. Place peppers under broiler and broil until skins are charred.
7. Finish as instructed above.
8. In a large saucepan pan, heat olive oil over medium heat.
9. Add shallots and garlic and saute for one minute.
10. Add lemon juce and orange zest and saute for one minute.
11. Add vegetable broth, saffron, oregano, and roasted peppers.
12. Heat until just boiling then reduce heat to low.
13. Use an immersion blender to puree the soup OR working in batches, puree in a food processor until smooth.
14. Serve as is or drizzle with a little flavor-infused olive oil such as blood orange or just extra virgin.
15. Another serving option is to serve with a dollop of greek yogurt or sour cream (preferably lower fat).
16. Garnish with a few fresh oregano leaves.

Nutrition:
Serving size: 1/2 cup
Calories: 55
Fat: 2.2g
Saturated fat: 0g
Carbohydrates: 4.5g
Protein: 4.3g
Fiber: 1.5g
Sodium: 633mg

Quinoa Chicken Soup
Recipe type: Soups & Salads Yield: 4 Prep time: 15 mins Cook time:20 mins Total time: 35 mins
This super high protein soup combines superfood quinoa with chicken and vegetables for a delicious family meal. Make a large batch on Sunday and serve during the week for lunch or dinner.

Ingredients:

• 1 tablespoon olive oil
• 1 medium yellow onion. sliced
• 3 stalks celery, chopped
• 2 cups roughly chopped carrots
• 1 tsp Cajun seasoning
• 1 cup uncooked quinoa
• 1 quart fat-free, low-sodium chicken broth
• Sea salt and freshly ground pepper, to taste
• 2 cups chopped broccoli florets
• 2 1/2 cups shredded rotisserie chicken (white meat only), skin removed
• 2 tablespoons low-fat sour cream (optional)

Directions:

1. Heat oil in large pot, medium-high heat.
2. Add onion, celery, carrots and Cajun seasoning and cook.
3. Stir occasionally, until veggies are slightly soft (4 minutes).
4. Stir in quinoa, then add chicken broth, 3 cups water, 1/2 tsp salt and pepper to taste.
5. Partially cover and bring to a simmer to soften, then reduce the heat to medium and cook until the quinoa starts to soften (12 minutes).
6. Add broccoli and cook, uncovered, until just tender (5 minutes).
7. Add the chicken and stir to warm through.
8. Serve in bowl with a dollop of sour cream or non-dairy substitute and Cajun seasoning to taste.

Enjoy this Quinoa and Chicken Soup… a soup the whole family will love!

Nutrition:
Serving size: 521g
Calories: 397
Fat: 9.6g
Saturated fat: 0.8g
Cholesterol: 80mg
Sodium: 637mg
Potassium: 870mg
Carbohydrates: 38.6g
Fiber: 6.3g
Sugars: 4.8g
Protein: 39.3g

Lemon Pepper Chicken with Steamed Spinach
Serves 4

Recipe type: Beef & Poultry Yield: Prep time: 10 mins Cook time: 55 mins Total time: 1 hour 5 mins

This easy-to-prepare dinner is ideal for single mom’s, mom’s on-the-go, working moms. mid-week meals, weekends, and Sunday night suppers.
**Omit the quinoa for the detox program; substitute spinach for the broccoli, if desired, as broccoli is already on the menu for this week.  Steaming spinach is easy:  heat ¼ white or yellow chopped onion in a medium saucepan with lid over medium heat.  Quickly add 3 heaping cups of fresh spinach leaves and 3 tablespoons water, vegetable or chicken broth.  Cook about 3 minutes, just until spinach is wilted.  If softer onion are preferred, saute for one minute with a teaspoon of coconut oil before adding spinach and liquid. Season with a squeeze of lemon and a pinch of sea salt and black pepper.

Ingredients:

• 1 cup pre-washed, uncooked quinoa
• 2 cups distilled water (or water)
• 4 6-ounce boneless, skinless chicken breasts
• 3 tablespoons lemon pepper
• 1 medium yellow onion, diced
• 2 tablespoons chopped fresh thyme leaves
• 1 tablespoon paprika
• 1/2 tablespoon dry mustard
• 1 teaspoon ground black pepper
• 1/2 cup water
• 3 medium broccoli crowns

Directions:

1. Cook the quinoa by placing quinoa and 2 cups of water in a medium stockpot over medium-high heat.
2. Bring to a boil and cover with lid.
3. Reduce heat and simmer for 12 minutes.
4. Remove from heat and let sit, covered, for 5 minutes.
5. Pre-heat oven to 375*.
6. Lightly coat both sides of chicken breasts with lemon pepper.
7. Spoon cooked quinoa into 9×13-inch baking dish.
8. Place in chicken breasts and position to where some of the quinoa is on top of the chicken and some on the bottom and surrounding in the dish.
9. Add 1/2 of the diced onion, sprinkle in thyme, paprika, mustard, and black pepper.
10. Pour in 1/2 cup water, a little around sides and in center.
11. Cover with aluminum foil and bake in oven for 40 minutes or until chicken is cooked through.
12. Remove from oven and serve.
13. While chicken is cooking, steam the broccoli.
14. Place broccoli in a steamer basket and add in remaining diced onion.
15. Steam for 5 to 8 minutes, or until al dente.
16. Serve broccoli with 1/2 to 1 chicken breast and 1/2 to 3/4 cup quinoa.
17. Nutrition based on 6 ounces of chicken with 1 cup broccoli and 1/2 cup quinoa.

Nutrition:
Calories: 380
Fat: 10.6g
Saturated fat: 2.6g
Cholesterol: 101mg
Sodium: 213mg
Potassium: 538mg
Carbohydrates: 30.7g
Fiber: 8.1g
Sugars: 1.0g
Protein: 40.7g
​

Day 3
 
Pre-Breakfast: 
1 shot lemon juice from 1 medium lemon, squeezed, seeds removed
¼ cup no-sugar added probiotic drink
 
Breakfast: 
Baked Egg in Avocado
 
Mid-AM Snack: 
Berry Delicious Smoothie – 5 ounces
 
Lunch: 
Tempeh with Beet Greens
NOTE:  Tempeh is found in the refrigerated section near the tofu.
 
Mid PM-Snack: 
Berry Delicious Smoothie – 5 ounces
 
Dinner:
Oven Poached Halibut with Tomatoes
Side dish: Fresh Tomato, Cucumber and Fava Bean salad
 
Day 3 Recipes

Baked Egg in Avocado
Serves 2

Recipe type: Breakfast & Brunch Yield: 2 Prep time: 3 mins Cook time: 15 mins Total time: 18 mins


This “The Bikini Chef® Approved” recipe is the perfect breakfast for the 30Day Bikini Body Challenge or anytime! Avocado possesses the healthy fats that give you glowing skin, beautiful hair, and help burn unwanted fat.
Ingredients:

• 1 medium ripe avocado
• 2 large eggs
• 1 medium roma tomato, seeded and diced
• pinch of cumin, paprika, or cayenne
• squeeze of lemon, optional
• pinch of sea salt and black pepper

Directions:

1. Preheat oven to 400*.
2. Prep avocado by slicing in half and removing the pit.
3. Secure avocado by slicing a tiny straight sliver on the curved outer skin to create a flat surface.
4. Slightly scoop out some of the center of the avocado in order to cradle the egg and place on a parchment lined baking sheet.
5. Crack egg in a separate small bowl.
6. Using an ice cream scoop, gently scoop up egg and place in the center of the avocado.
7. Bake egg avocado for 13 minutes.
8. Turn heat to broil and broil for about 1 minute, 45 seconds to one minute just to brown the tops only.
9. Remove from oven, place on a serving plate and top with diced tomato and a pinch of your spice of choice, salt and pepper.
10. To eat, use a spoon.

Nutrition:
Serving size: 1/2 avocado with one large egg
Calories: 240
Fat: 19.4g
Saturated fat: 5.1g
Carbohydrates: 9.1g
Protein: 10.2g
Fiber: 7.5g
Sodium: 80mg

Berry Delicious Smoothie
Makes about 2 cups
 
1 cup distilled water
8 ounces blueberries
4 ounces organic strawberries
½ blood orange or tangelo with white pith
2 mint sprigs with stem
¼ to ½ cup ice cubes, preferable distilled water
 
Blend all in a high powered blender until smooth. 
 
Nutrition:
Serving size: about 5 ounces
Calories:  65
Fat: 0.0g
Saturated fat: 0.0g
Cholesterol: 0mg
Sodium: 1mg
Potassium: N/A
Carbohydrates: 16.0g
Fiber: 2.4g
Sugars: 11.0g
Protein: 1.0g
 
 
Blackened Tempeh with Beet and Mixed Greens
Serves 2
 
1 cup chopped beet greens
1 cup chopped romaine
1 cup mixed greens
2 medium yellow, red, or white beets, sliced
2 medium garlic cloves
1 heaping tablespoon mustard
Juice of one lemon
¼ cup coconut oil plus 2 tablespoons
2 tablespoons chopped fresh tarragon
1 ½ teaspoons fresh ground black pepper
2 Tablespoons nutritional yeast
3 tablespoons blackened seasoning
2 4-ounce squares of tempeh
 
Toss beet, romaine and mixed greens in a large mixing bowl. Heat a saucepan with enough water to cover beets and add a dash of sea salt. Bring to a boil, add beets and cook for 1 to ½ minutes. Drain and set aside to cool for 5 minutes then toss with greens.
 
In a mini-food processor, add garlic, mustard, lemon, ¼ cup of the coconut oil, tarragon, black pepper, and nutritional yeast. Pulse mixture until smooth. Use a rubber spatula to transfer mixture to a small saucepan. Heat over low heat just until melted, drizzle over greens and beets and toss to coat.
 
Gently press blackened seasoning on to tempeh. Heat remaining coconut oil in a medium skillet, add tempeh and brown on both sides until heated through, about 2 to 3 minutes on each side. To serve, divide greens among 2 plates and top with tempeh.
 
Nutrition:
Serving size: 4 ounces tempeh with 1 ½ cups dressed greens
Calories: 383.4
Fat: 27.4g
Saturated fat: 21.3g
Cholesterol: 0.0mg
Sodium: 880mg
Potassium: 998.1mg
Carbohydrates: 20.2g
Fiber: 6.5g
Sugars: 4.4g
Protein: 16.2g
 
This recipe is high in vitamins A, B12, B6 and minerals of niacin, riboflavin, thiamine.

​
Oven Poached Halibut with Tomatoes
Nutritionally, halibut is great for weight loss and weight maintenance as it is low in calories, fat and yet packed with protein. 
Ingredients:

• 4 12-inch square pieces of parchment paper
• 4 4-ounce halibut filets
• 2 tablespoons grass fed butter
• 1 heaping tablespoon capers
• 8 slices of lemon
• 8 whole fresh thyme sprigs
• freshly cracked black pepper, about 1/2 teaspoon divided by 4
• 10 tablespoons dry white wine such as sauvignon blanc
• 3 tablespoons balsamic vinegar
• 1 teaspoon minced fresh thyme leaves
• 2 1/2 tablespoons grapeseed or olive oil
• pinch of fresh cracked black pepper
• 2 ears fresh corn
• 16 medium fresh asparagus spears
• about 24 medium cherry, grape, or baby heirloom tomatoes, sliced in half

Directions:

1. Get a large mixing bowl and place on the counter for the vegetables, then begin to prepare the halibut.
2. Preheat oven to 375*F and place a baking sheet on the counter.
3. Place halibut filets, one each, in center of parchment paper.
4. Raise two corners to create a pocket / triangle above the halibut.
5. Starting at one end, fold and crimp the parchment paper edges together securely to create a pocket, leaving the top open to place in the other ingredients.
6. Drop in 1/2 tablespoon of the grass fed butter into each pocket; then, spoon in the capers.
7. Add two lemon slices to each pocket, squeezing them lightly to release some of the juice.
8. Place two thyme sprigs on top of the lemons and spoon in 2 1/2 tablespoons of white wine.
9. Add a pinch of black pepper to each pocket and then fold and crimp the final edges of the parchment paper to fully secure the pocket closed.
10. Place in oven and bake for 12 to 13 minutes; do not overcook.
11. Add the balsamic vinegar to the mixing (or salad) bowl.
12. Whisk in the minced thyme leaves.
13. Whisk in the grapeseed or olive oil and black pepper.
14. Let rest while you chop the veggies.
15. Cut the fresh corn kernels off the cob and place in the bowl.
16. Trim the bottom 1/4 of the asparagus spears and chop the rest into 1/2 inch pieces and place in the bowl.
17. Add the sliced tomatoes and toss to coat.
18. When halibut has finished cooking, let rest about 1 minute.
19. Carefully open the parchment packet (steam will come out) and transfer to a serving plate.
20. Spoon some of the capers and liquid over the halibut (you won’t need all of the liquid).
21. Serve 1 to 1 1/2 cups of the vegetable salad with the halibut.

This super simple meal is one of my favorites and it is one of the most nutritious. Let’s begin with the halibut. Halibut is a white, cold water fish that is great for cooking due to its firm, yet tender, flesh. Nutritionally, halibut is great for weight loss and weight maintenance as it is low in calories, fat and yet packed with protein. Halibut also has fat burning properties of Omega3 fatty acids and is rich in minerals like magnesium and potassium. Magnesium stimulates cellular energy production and helps the uptake of other vitamins and minerals in the body. Potassium is a great blood pressure regulator and helps the heart muscle and nerve function.
Unlike many recipes, the vegetables in this recipe are consumed raw. Asparagus contains the highest amount of glutathione than any other food. The phytochemical glutathione is essential removing toxins from the body. It is recommended to eat 3 servings of asparagus per week. Corn is best consumed raw as most of the nutritional value is lost when cooked. Raw corn has choline which improves brain function and raw corn has other food-healing properties and is good for energy production. Buy organic corn whenever possible.
As most people know by now, tomatoes should be incorporated as a staple to any diet. They are packed with nutrients that help protect against cancers such as prostate, breast, endometrial, lung and others. Although they are nutritious and delicious raw, as here, the nutrient value in tomatoes increases when cooked. Fresh tomato sauce, anyone?
In this recipe, fresh asparagus, tomatoes, and corn are tossed with a balsamic vinaigrette and served with poached halibut.
Recipe Nutrition:
Serving size: 4 ounces halibut with 1 cup vegetables
Calories: 389
Fat: 11.4g
Saturated fat: 1.1g
Cholesterol: 40mg
Sodium: 179mg
Potassium: 2034mg
Carbohydrates: 41.1g
Fiber: 11.7g
Sugar: 22.4g
Protein: 32.0g

Fresh Tomato, Cucumber and Fava Bean salad
Recipe type: Soups & Salads Yield: 6 Prep time: 15 mins Cook time:15 mins Total time: 30 mins


A delicious high protein, vegetarian (and vegan) salad to be enjoyed as a starter salad, entree, or as a side dish to other flavorful foods such as grilled sea bass. This flavorful recipe is rich in vitamins, minerals and can be made 1 day ahead.
Ingredients:

• 1/4 cup apple cider vinegar
• 1 garlic clove, minced
• Fine zest of 1 lemon
• Juice of 1 lemon
• 1 teaspoon dry mustard
• 1 1/2 tablespoons extra virgin olive oil
• Pinch sea salt
• Pinch black pepper
• 1 small red onion, thinly sliced
• 1/4 cup chopped fresh Italian flat-leaf parsley
• 2 cans fava beans, rinsed

Directions:

1. In medium mixing bowl, whisk together vinegar, garlic, lemon zest, lemon juice, mustard, olive oil, salt, and pepper.
2. Once combined, add onion, parsley, and fava beans.
3. Toss well to coat. Chill until ready to serve.
4. When making vinaigrettes, combine vinegar and simple ingredients like salt, pepper, and spices first, then whisk in the olive oil.
5. As well, make the vinaigrette in the bottom of the salad bowl first, then add the other ingredients (beans, greens, etc) and toss to coat with the vinaigrette.