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June 28, 2006
Different Dips for Fruit and Vegetables
If you or your kids or spouse need a little help eating more fruits and vegetables, try these tastey dips to make your produce more appealing.
Apple Fundue
½ cup peanut butter
¼ cup crispy rice cereal
1/8 cup raisins
2 apples cut into wedges
Mix peanut butter, cereal and raisins in a small bowl. Dip apple wedges into the thick peanut butter mixture. Servings: 4.
Sweet Cottage Cheese Dip
1 cup non fat cottage cheese
½ cup plain yogurt
1 Tbsp cinnamon
¼ tsp nutmeg
Fruit for dipping: pineapple, melon, oranges, strawberries, peaches
Mix cottage cheese, yogurt, cinnamon and nutmeg in a small bowl. Dip fruit into the cottage cheese mixture. Makes 8 servings.
Spicy Vegetable Dip
¼ cup plain yogurt
¼ cup light sour cream
2 tsp honey
2 tsp spicy brown mustard
Vegetables for dipping: carrots, broccoli, tomatoes, celery, cucumber
Combine dip ingredients. Cut vegetables into sticks and slices. Makes 4-6 servings.
Posted by Lisa at 03:33 PM | Comments (0) | TrackBack
June 27, 2006
Other possible obesity contributors
Having your air conditioner running during those hot summer days helps keep you cool and comfortable, but did you ever think that it could make you fat?
A review of data on possible causes of obesity states that it just may be. How?
Modern technologies -- such as air conditioning and heating -- help keep us in "the thermoneutral zone," a temperature range where we do not have to regulate our body temperature, a report suggests.
When our bodies are above or below this zone, we increase the amount of energy we spend, which "decreases energy stores," such as fat, the study's authors say.
This is just one of many potential factors that could be driving America's obesity epidemic, said David Allison, director of the Clinical Nutrition Research Center at the University of Alabama in Birmingham.
Besides the usual suspects such as fast food and a lack of exercise, he argues that any number of things could be making the problem worse, such as sleep deprivation, taking certain medications, or even quitting smoking -- and snacking instead.
"There are many other factors [not commonly considered] that may also be quite important" to exacerbate weight gain, said Allison, the lead author of the review of obesity studies, published in the International Journal of Obesity.
For example, chronic sleep deprivation also was considered a possible factor.
Many Americans don't get enough sleep, and when tired, people do not have energy to exercise and are tempted to eat, or overeat, in order to gain energy, said David Jenkins, Canada research chair in nutrition and metabolism.
Posted by Lisa at 10:18 AM | Comments (0) | TrackBack
June 26, 2006
The Facts on Flax
Omega 3 fatty acids, commonly found in fish, help reduce your risk of heart disease and may help reduce the inflammation of rheumatoid arthritis. But if you don’t enjoy fish, how do you get some of the benefits of omega-3s? How about flax seeds?
In addition to omega-3s, flax seeds contain fiber, zinc, iron, vitamin E and calcium among other vitamins and minerals, and are low in saturated fat.
Trouble is, the omega-3 of flax seeds is located in the seed and unless you chew the seeds thoroughly, they can be difficult to digest.
To get the benefit of flax seed, grind it in a blender, coffee grinder or food processor. Then, add it to dough and batter, sprinkle on cereal or pudding or add it to a smoothie.
Posted by Lisa at 02:44 PM | Comments (0) | TrackBack
June 24, 2006
A Twist on Turkey Burgers
Fajita Turkey Burgers
Put together these turkey burgers for a speedy supper after a late-afternoon or early-evening workout. Use prechopped onion and bell pepper, if you prefer, so the burgers come together even more quickly. Garnish with fresh lettuce, tomato, and red onion, if desired.
1/4 cup bottled tomatillo salsa
2 tablespoons chopped avocado
1 tablespoon chopped fresh cilantro
2 (1-ounce) slices white bread
Cooking spray
1/2 cup finely chopped onion
1/2 cup finely chopped red bell pepper
1/2 cup finely chopped green bell pepper
2 teaspoons fajita seasoning, divided
1/4 teaspoon salt, divided
1 tablespoon tomato paste
1 pound ground turkey
1 egg white
4 (1 1/2-ounce) whole wheat hamburger buns, toasted
Combine tomatillo salsa, chopped avocado, and cilantro; set aside.
Place bread in a food processor; pulse 10 times or until crumbs measure 1 cup.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion and bell peppers; sauté 5 minutes or until tender. Stir in 1/2 teaspoon fajita seasoning and 1/8 teaspoon salt. Cool.
Combine breadcrumbs, onion mixture, remaining 1 1/2 teaspoons fajita seasoning, remaining 1/8 teaspoon salt, tomato paste, turkey, and egg white in a large bowl. Using damp hands, divide turkey mixture into 4 equal portions, shaping each into a 3/4-inch-thick patty. Heat pan over medium heat. Recoat pan with cooking spray. Add patties; cook 4 minutes on each side or until done. Place 1 patty on bottom half of each bun. Top each serving with 1 1/2 tablespoons salsa mixture; top with remaining halves of buns.
Yield: 4 servings (serving size: 1 burger)
CALORIES 349(30% from fat); FAT 11.5g (sat 3.1g,mono 1g,poly 1.1g); PROTEIN 30.4g; CHOLESTEROL 71mg; CALCIUM 110mg; SODIUM 876mg; FIBER 4.6g; IRON 2.7mg; CARBOHYDRATE 34.5g
Cheesy Turkey Burgers
1/2 cup bread crumbs
1/2 cup finely shredded part-skim mozzarella cheese
1 egg white
1/8 tsp salt
1/8 tsp black pepper
1/8 tsp garlic powder
1 pound lean ground turkey meat
Preheat the grill to medium-high heat. In a large bowl, stir together bread crumbs, cheese, egg white, salt, pepper, and garlic powder. Knead in ground turkey meat to mix well. Shape into 5 patties. Grill 7-9 minutes on each side, or until cooked trhough. Serve on whole wheat buns with favorite burger toppings like lettuce, tomato, onion, pickles, ketchup and mustard.
Yield: 5 burgers
Per burger: 180 kcal, 8g Carb, 28g Protein, 4g Fat, 1g Saturated Fat, 280 mg sodium, 1g Fiber
Posted by Lisa at 08:37 AM | Comments (0) | TrackBack
June 23, 2006
Kid-Friendly Recipes
Peanut Butter-Banana Spirals
Peanut butter stars with banana, yogurt, and, for crunch, wheat germ.
1/2 cup reduced-fat peanut butter
1/3 cup vanilla low-fat yogurt
1 tablespoon orange juice
2 ripe bananas, sliced
4 (8-inch) fat-free flour tortillas
2 tablespoons honey-crunch wheat germ
1/4 teaspoon ground cinnamon
Combine peanut butter and yogurt, stirring until smooth. Drizzle juice over bananas; toss gently to coat.
Spread about 3 tablespoons peanut butter mixture over each tortilla, leaving a 1/2-inch border. Arrange about 1/3 cup banana slices in a single layer over peanut butter mixture. Combine wheat germ and cinnamon; sprinkle evenly over banana slices. Roll up. Slice each roll into 6 pieces.
Yield: 6 servings (serving size: 4 pieces)
CALORIES 245(28% from fat); FAT 7.7g (sat 1.5g,mono 3.8g,poly 2.4g); PROTEIN 9.1g; CHOLESTEROL 1mg; CALCIUM 37mg; SODIUM 275mg; FIBER 3.9g; IRON 0.8mg; CARBOHYDRATE 31.3g
Chicken and Corn Quesadillas
Cooking the quesadillas together on a baking sheet is much quicker than cooking them separately in a skillet. Adults and more adventurous young diners can jazz up their quesadillas with jalapeño peppers, chopped green onions, or cilantro.
6 (8-inch) fat-free flour tortillas
Cooking spray
2 cups chopped roasted skinless, boneless chicken breasts
1 1/2 cups frozen whole-kernel corn, thawed and drained
2 cups (8 ounces) shredded reduced-fat cheddar cheese
3/4 cup bottled salsa
6 tablespoons reduced-fat sour cream
Preheat oven to 400°.
Coat one side of tortillas with cooking spray; place, coated side down, on a large baking sheet. Place 1/3 cup chicken over half of each tortilla; top each with 1/4 cup corn and 1/3 cup cheese. Fold tortillas in half over filling, pressing firmly.
Bake at 400° for 10 minutes or until tortillas are crisp and cheese is melted. Cut each tortilla into quarters. Serve with salsa and sour cream.
Yield: 6 servings (serving size: 4 quesadilla quarters, 2 tablespoons salsa, and 1 tablespoon sour cream)
CALORIES 359(30% from fat); FAT 11.9g (sat 7g,mono 3.6g,poly 1g); PROTEIN 28.9g; CHOLESTEROL 72mg; CALCIUM 301mg; SODIUM 446mg; FIBER 2.5g; IRON 1mg; CARBOHYDRATE 36.5g
Blueberry and Maple-Pecan Granola Parfaits
Kids will love to assemble their own parfaits.
2 cups vanilla fat-free yogurt
2 cups blueberries
1 cup Low Fat Granola
Spoon 1/4 cup yogurt into each of 4 parfait glasses; top each serving with 1/4 cup blueberries. Top each serving with 1/4 cup Maple-Pecan Granola, 1/4 cup yogurt, and 1/4 cup blueberries.
Yield: 4 servings (serving size: 1 parfait, including 1/4 cup maple-pecan granola)
CALORIES 283(18% from fat); FAT 5.6g (sat 0.8g,mono 2.8g,poly 1.8g); PROTEIN 8.8g; CHOLESTEROL 2mg; CALCIUM 242mg; SODIUM 106mg; FIBER 3.7g; IRON 1.1mg; CARBOHYDRATE 50.9g
Posted by Lisa at 07:35 AM | Comments (0) | TrackBack
June 19, 2006
How to Buy the Freshest Produce
When you purchase produce, do you know how to pick the freshest pieces? Looking at a fruit or a vegetable won’t tell you if a piece is ripe. You need to pick it up, smell it, thump it, even shake it. Here are some tips:
* Tomatoes should be smooth, somewhat firm and have a slight aroma.
* Zucchini should be medium sized with smooth, glossy skin.
* Cucumbers should be firm and dark green without soft ends.
* Honeydew melon should be waxy white in color with only a slight green cast. The end should give slightly when pressed on.
* Cantaloupe should have noticeable netting, smell like cantaloupe and should feel solid when you shake it — no rattling seeds.
* Peaches should feel soft but firm with a creamy or yellow skin color.
At home, store all produce properly and eat it within a few days for maximum taste and nutrition.
Posted by Lisa at 02:54 PM | Comments (0) | TrackBack
June 15, 2006
Vegetable Bar-b-que
Grilled Zucchini-and-Summer Squash Salad with Citrus Splash Dressing
2 tablespoons grated orange rind
3/4 cup fresh orange juice (about 3 oranges)
1/2 cup fresh lime juice (about 3 limes)
3 tablespoons honey
2 teaspoons olive oil
1/2 teaspoon salt
1/4 teaspoon crushed red pepper
2 red onions
4 zucchini, each halved lengthwise (about 1 1/4 pounds)
4 yellow squash, each halved lengthwise (about 1 pound)
Cooking spray
3 tablespoons thinly sliced fresh basil
Combine first 7 ingredients in a large zip-top plastic bag. Peel onions, leaving root intact; cut each onion into 4 wedges. Add onion, zucchini, and yellow squash to bag. Seal and marinate in refrigerator 1 hour, turning bag occasionally.
Prepare grill.
Drain vegetables in a colander over a bowl, reserving marinade. Place vegetables on a grill rack coated with cooking spray, and grill for 8 minutes or until tender; turn and baste occasionally with 3/4 cup of the marinade. Place the vegetables on a serving platter; sprinkle with the basil. Serve the vegetables with the remaining marinade.
Yield: 4 servings (serving size: 2 zucchini halves, 2 squash halves, 2 onion wedges, and 3 tablespoon citrus dressing)
CALORIES 168(16% from fat); FAT 3g (sat 0.4g,mono 1.8g,poly 0.5g); PROTEIN 4g; CHOLESTEROL 0.0mg; CALCIUM 70mg; SODIUM 302mg; FIBER 4g; IRON 1.3mg; CARBOHYDRATE 36.1g
Grilled Vegetable Salad
1 teaspoon chopped fresh rosemary
1/8 teaspoon freshly ground pepper
2 1/2 teaspoons olive oil
1 tablespoon raspberry-flavored vinegar
1 clove garlic, minced
2 ears fresh corn, husked
1 small zucchini, cut in half lengthwise (about 1/4 pound)
1 small yellow squash, cut in half lengthwise (about 1/4 pound)
1 large red bell pepper, cut into quarters
1 medium eggplant, cut in half lengthwise (about 1 pound)
2 (1/2-inch) slices purple onion
1 large, unpeeled tomato, cored and cut in half crosswise
Vegetable cooking spray
Combine rosemary and next 4 ingredients in a bowl; stir with a whisk until blended. Brush ears of corn and the cut surfaces of the remaining vegetables with half of olive oil mixture, and set aside.
Coat grill rack with cooking spray; place on grill over medium-hot coals. Place vegetables, cut sides down, on rack. Cook 5 minutes; brush with remaining olive oil mixture. Turn vegetables over, and cook an additional 5 minutes or until tender. Remove from grill; cut each ear of corn into 6 pieces. Cut each onion slice into quarters. Cut remaining vegetable pieces in half.
Yield: 4 servings (serving size: 1/2 cup)
CALORIES 128(27% from fat); FAT 3.9g (sat 0.5g,mono 2.2g,poly 0.7g); PROTEIN 3.9g; CHOLESTEROL 0.0mg; CALCIUM 66mg; SODIUM 18mg; FIBER 5.2g; IRON 1.9mg; CARBOHYDRATE 23.5g
Posted by Lisa at 06:50 PM | Comments (0) | TrackBack
Making Time for Dinner
When dinnertime comes along, everyone could use a little more time in their day. And, no one disputes the benefits of a family dinnertime.
But with two-breadwinner families, legions of academic and extracurricular activities and the obligations of community, putting a healthful meal on the table by 7 p.m. is going the way of getting up to change the TV channel.
Busy families strapped for time relish the idea of eating together, but many have turned to fast food, pizza or store-made sandwiches on the fly because they are quick and easy.
Sandra Frank, a registered dietician at Salem Hospital, said that families have a great desire to put a healthful meal on the table nightly, but that it's become nearly impossible because families don't plan, and the food isn't readily available.
"Everything is forgotten when we are tired and hungry," Frank said.
Her solution is not to buy fast food, but to resolve to work on a menu, to cook when there is more time and to use leftovers and simpler menus when there is less of it.
Her first recommendation includes grocery shopping with a list based on a menu plan.
As any good dietician should, she reminds families to stock up on on fruits and vegetables -- especially this time of year, when fresh produce is abundant -- as well as pantry items. Having the ingredients is half the battle, she said.
She also encourages families to make all members active participants in the meal-making process, from menu ideas to food preparation to cleanup.
"If it is their idea, they are more likely to try healthy eating," Frank said.
Additionally, she counsels that meal preparation should not be left to one person ("usually mom").
"Children learn valuable life skills in the process, and you'll find that working in the kitchen together opens up a great opportunity to dialogue," Frank said.
Patt Wilson, a mother from Dallas, said her best shortcut for putting together a fast, healthful meal is to always have a good supply of three canned fat-free broths in her pantry -- chicken, beef and vegetable.
In a pinch, she opens three cans of chicken broth, dumps them in a pot, adds cooked chopped chicken breast (leftover or purchased cooked that day), chopped carrots, celery and onion, spices to taste and wide noodles to make a fast entrée of chicken and noodles. She said her typical soup-simmering time depends on whether the cook wants to have a second glass of wine.
"Make a quick side salad using pre-washed greens, and dinner is on the table in about 45 minutes. If you use an electric can opener, it only takes about 35 minutes," Wilson said.
Anne Kirkpatrick, a West Salem mom with four children between the ages of 6 and 12, a busy husband and a full volunteer schedule, said she uses every hint she can find to speed healthful, home-cooked meals to the table.
"Beyond the slow cooker, whenever possible, I cook a double portion to freeze or to serve later in the week -- soups, chili, casseroles, etc. The second night, I may have to cook noodles or rice, and that is it."
Kirkpatrick also plans dinners a week at a time so there is no last-minute indecision or temptation.
"The full freezer comes in handy for unexpected schedule changes, like trips to the doctor," Kirkpatrick said.
Patti Williamson, mother to four teenagers, agreed that keeping the freezer stocked with items that create a quick meal is essential.
She often combines fruit jelly with equal parts hot sauce and then mixes in frozen, precooked meatballs and heats it all in a skillet. She serves it over Minute Rice in a hurry.
"The freezer items are versatile and can be super quick to make," Williamson said.
Denise Cedar, another registered dietician at Salem Hospital who also is a certified diabetes educator, said easy dinner ideas are key to helping the community eat fast and healthful meals.
She said she often shares quick-dinner ideas with her clients to help them avoid making choices that negatively can impact their health.
One of her favorite recipes, Veggie Egg Puff, can be assembled and cooked in less that 25 minutes -- easily the same time it would take to drive to a fast-food restaurant, order, pay, wait and return home.
"With a green salad, a slice of whole-grain bread and some yogurt or fruit, you have a balanced meal in minutes," Cedar said.
One other idea, promoted by a Texas mother, is supper swapping.
Fed up with eating on the run, nine years ago, author Susan Thacker and a friend started swapping meals.
"I was serious about wanting home-cooked meals on school nights, and this made me accountable," Thacker said. "I would cook on Sunday or Monday nights and double up the meals I was making and then swap with my friend for two nights. On Wednesdays, we'd eat leftovers, and then she'd cook for Thursdays and Fridays. We kept it simple for delivery and reheating, and we did it for 8 1/2 years. I would only cook one day per week."
Thacker recommends starting supper swapping with just one friend and avoiding casseroles, if possible. Her book insists families can jettison processed food, return to old-fashioned dinnertime values including having dessert, and parents will only have to cook about four times per month.
"I believe supper swapping is the only way I was able to consistently provide my family with traditional, sit-down dinners on weekdays," Thacker said. "I highly recommend trying it."
Posted by Lisa at 08:49 AM | Comments (0) | TrackBack
June 14, 2006
Peach Salad with Cumin Dressing
Thaw the peaches and pat them dry with paper towels to remove excess moisture. Frozen berries, which are good in cooked or pureed applications, don't have the same consistency as fresh. Pairing a small amount of fresh berries with the frozen peaches makes this taste like a fresh fruit salad.
2 cups sliced frozen peaches, thawed
1 cup thinly sliced seeded peeled cucumber
1/2 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
2 teaspoons minced fresh mint
2 teaspoons honey
3/4 teaspoon cumin seeds, toasted and crushed
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 cup fresh raspberries
Combine first 6 ingredients in a bowl, tossing gently. Combine cumin, salt, and pepper; sprinkle over peach mixture. Add raspberries, and toss gently to combine. Serve immediately.
Yield: 4 servings (serving size: 3/4 cup)
NUTRITION PER SERVING
CALORIES 144(3% from fat); FAT 0.4g (sat 0.0g,mono 0.1g,poly 0.2g); PROTEIN 1.4g; CHOLESTEROL 0.0mg; CALCIUM 21mg; SODIUM 307mg; FIBER 3.7g; IRON 1.1mg; CARBOHYDRATE 36.3g
Posted by Lisa at 08:49 PM | Comments (0) | TrackBack
June 13, 2006
Nutrition Myth: Shrimp raises cholesterol.
Have you heard that shellfish should be avoided because it’s high in cholesterol? True, shrimp is high in cholesterol (166mg per 3 ounces) but it in itself has not been shown to increase cholesterol. It’s the saturated and trans fat in food that you need to limit if you’ve been told you have high cholesterol (or for normal healthy eating). Saturated fat is found in high fat dairy products (cheese, whole milk, ice cream, sour cream), red meat and butter. Trans fat is found in margarine, shortening, commercially fried foods and commercially-made cakes, cookies and other snack foods. Grilled or steamed shrimp, shrimp Diablo or shrimp with cocktail sauce are healthy sources of protein. Once you fry the shrimp, cook it in butter or add alfredo sauce, you’ve made it a not-so-healthy food choice.
Posted by Lisa at 10:08 AM | Comments (0) | TrackBack
June 09, 2006
My New Favorite Workout
I’ve successfully not gone running for the past 2 weeks! Woo hoo! I think I miss it a little bit, but it’s fun and beneficial to try something new every now and then. I’ve also found a use for the non-HD Tivo that doesn’t get much action anymore because non-HD TV is so outdated! Might as well be watching black-and-white! Anyway, I’ve been Tivoing Fit TV and have discovered All Star Workouts. So the past 2 weeks I’ve been to Boot Camp and Ballet class, have been Cardio Kick Boxing, Body Sculpting and even learning some new dance moves with Dance Groove and Hip Hop Dance!
Posted by Lisa at 09:41 AM | Comments (0) | TrackBack
June 08, 2006
A Salsa for Everyone.
Combine chopped vegetables, fruits, herbs and even hot sauce into a delicious summer salsa that is low in calories and bursting with flavor. There's a salsa for every flavor palate, including:
* Tomato salsa: Combine chopped plum tomatoes, onions, canned green chilies, cilantro and lime juice.
* Pineapple salsa: Combine chopped, fresh pineapple with chopped cilantro, fresh lime juice and a touch of sugar and minced garlic.
* Black bean salsa: Combine canned, drained black beans with chopped tomato, chopped onion and chopped cilantro.
One-half cup of an all-vegetable salsa counts as one vegetable serving. Make salsa with mango or another fruit and a ½-cup portion counts toward both your daily fruit and vegetable requirements.
Posted by Lisa at 10:57 AM | Comments (0) | TrackBack
June 05, 2006
Shrimp Salad with Red Bell Pepper and Lime Vinaigrette
Shrimp Salad with Red Bell Pepper and Lime Vinaigrette
¼ cup plus 1 Tbsp Fat Free Italian salad dressing, divided
3 tsp of jerk seasoning, divided
1 pound of small to medium raw shrimp, peeled, deveined
Grated peel from 2 limes (reserve limes)
2 Tbsp honey
3 cups hot cooked brown rice
1 cup of fruit salsa
1 cup diced red bell pepper
½ cup diced red onion
¼ cup chopped fresh cilantro
Combine 1 Tbsp Italian dressing and 2 tsp jerk seasoning in a bowl. Add shrimp and mix well. Let stand 5-10 minutes.
Heat grill pan over medium heat. Place lime halves, cut side down, on grill. Cooked until lightly charred, about 5 minutes; remove limes, cool and juice.
Spray grill pan with non-stick cooking spray. Grill shrimp until pink and cooked through, about 2 minutes per side.
Combine lime juice, lime peel, remaining 1 tsp jerk seasoning, and honey in a small bowl. Whisk in remaining ¼ cup Italian dressing.
Combine rice, fruit salsa, bell pepper, onion, cilantro, and shrimp in a large bowl. Pour lime dressing mixture over and gently toss to coat. Let stand 15 minutes to blend flavors.
Makes 4 servings
Per serving: 415 calories, 3 g fat, 172 mg cholesterol, 451 mg sodium, 68 g CHO, 5 g fiber, 27 g protein
Posted by Lisa at 06:15 PM | Comments (0) | TrackBack
June 01, 2006
Southeast Asian Pineapple and Chicken Salad with Grapes, Apples and Peanuts
Southeast Asian Pineapple and Chicken Salad with Grapes, Apples and Peanuts
1 cup pineapple, diced
1 cup apple, peeled, diced
1 cup red grapes, halved
1 cup green grapes, halved
1 orange, medium, peeled and segmented
5 garlic cloves
7 shallots, medium
Canola oil
¼ pound chicken breast, boned and skinned
4 Tbsp roasted peanuts
3 tsp fresh lime or lemon juice
2-3 fresh hot green chilies
2 tbsp fresh coriander leaves
Peel the garlic, cut into fine slivers. Peel the shallots, halve them lengthwise, and thinly slice them.
Stir fry the garlic and the shallots in a small amount of canola oil until they are golden brown and crisp.
Cut the chicken into long, thin strips and broil or grill them. Tear them into shreds one inch long, or cut it into ¼ - to – 1/3 inch dice.
Crush the roasted peanuts lightly. Set aside.
Cut the chiles into very fine rounds. Wash and dry the coriander leaves. Cover and set aside.
Toss all ingredients in a large bowl.
Servings: 4
Posted by Lisa at 06:41 PM | Comments (0) | TrackBack
Beef up your salad without adding beef.
First, choose your greens for your base: romaine, red leaf, green leaf lettuce, spinach. Chop at least 2 cups…more if you like.
Add another cup of chopped vegetables other than greens.
Usual salad veggies: cucumber, tomato, carrot, mushroom, bell pepper, onion
Also try, chopped zucchini, broccoli, cauliflower, radish, edamame, snap peas
Add fruit: halved grapes, sliced strawberries, apples, oranges, kiwi, mango, pineapple or pears, dried cranberries or raisins
Add nuts or seeds: crushed peanuts, cashews, pecans, walnuts or almonds; sunflower seeds.
Add chicken or turkey
Add cheese: feta, low fat mozzarella
Extras: olives, artichokes, croutons, garlic, red pepper flakes
Dressing: drizzle with olive oil and vinegar
What are you in the mood for: sweet, bitter, salty, crisp or all of the above? Pick and choose what you like. Try new combinations. The end result is a colorful mix of fruits, vegetables, protein and calcium.
A few of my favorites:
Apple-nut salad
Spinach Salads
Chicken and Strawberries over Mixed Greens
Southeast Asian Pineapple and Chicken Salad with Grapes, Apples and Peanuts
Posted by Lisa at 02:25 PM | Comments (0) | TrackBack