Shred it, Toss it, Grow it, Enjoy it, Follow it!
Tuesday, April 14, 2009
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Hey! Don't laugh. This could be the beginning of a very productive lesson, one that might change your eating habits for life and steer you away from greasy French fries to Crunchy crudités! For those of you who are still drooling over our mentioning French fries, you are lost souls who we will mourn over. Well! There are infinite ways to prepare salads, and they are for the most part healthy. Have you ever sat and figured out the calories, sodium content or saturated fat levels in the dressing and whether some vegetables may harm you if you have certain pre-existing health conditions. We will get to all those things later, but first. You can get a standard crash course on preparing salads called SALAD 101 by the NutritionVista dietitians. Today we are going to show you salads that range from the very basic greens to the exotic ingredient variety that pack in a truckload of nutrition. TOSS IT!
A crisp, green salad that can shape up any weight loss effort, all the while throwing in a nutrition sixer. (Serves 6)
Ingredients:
4 cups Romaine lettuce
4 cups spinach
1.5 cups juicy ripe tomatoes, diced
1/2 cup cucumber, cut into chunks
2 tsp olive oil
4 tsp balsamic vinegar
½ tsp sea salt, (optional-avoid for individuals on a low salt diet )
¼ tsp black pepper to taste
¼ cup walnuts, chopped coarsely
Optional add-ons: just a few sliced olives, a few diced sun-dried tomatoes, a sprinkling of sunflower seeds.
Method:
- Rinse and spin dry the lettuce and spinach leaves
- Tear into bite sized pieces and place in a salad bowl
- Add the cubed tomatoes and cucumber to the leaves in the salad bowl
- Chill in the refrigerator
- Mix the oil, vinegar, salt and pepper in a small bowl and keep aside
- Pour dressing over the salad just before serving
- Add the chopped walnuts
- Toss the ingredients gently to mix them well.
NUTRITIONAL INFORMATION: Calories: 90, Proteins : 3.15g, Fats: 6.54g, Carbohydrates : 5.26g, Fiber: 1.58g, Iron : 2.00 mg, Calcium : 60.82mg
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| SHRED IT!
APRICOT, RAISIN & SHREDDED CARROT COLESLAW
Making coleslaw is like making confetti, you can't make enough of it, its FUN! The yogurt adds zip & calcium. Excellent source of potassium, carotene & Oh so very high in divine fiber. (Serves 4)
Ingredients:
3 cups white cabbage, shredded very finely.
1 1/2 cups finely shredded carrots
1 scallion sliced diagonally
3 celery stalks, sliced diagonally thin
1 cup dark raisins
1/2 cup dried apricots, chopped up.
Dressing:
4 tbsp lo fat Canola Mayo
8 tbsp low-fat plain yogurt
1/4 tsp oregano
1/4 tsp paprika
1/2 tsp lemon juice
1/4 tsp black pepper
2 tbsp freshly chopped parsley
Light salt
Method:
In a bowl mix the vegetables with the raisins and apricots.
In a separate bowl mix together the yogurt, mayonnaise, and herbs and spices. Whisk well together.
Serve well chilled.
NUTRITIONAL INFORMATION: Calories: 85, Proteins : 2.04g, Fats: 1.12g, Carbohydrates : 19.75g, Fiber: 2.92g, Iron : 0.90mg, Calcium : 56.17mg
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GROW IT!
SWEET CORN & SPROUT DELIGHT
If your parents could grow sprouts at home, why on Earth can't you. Sprouts are a great way of increasing the fiber content of your diet.
After you've eaten heavy food or are constipated, blood sugar is high, blood pressure is high, the mighty fiber comes to your rescue. (Serves 5)
Ingredients:
Sweet corn kernesl 450 g (frozen is fine, but fresh is best)
Green bell pepper 1 no. (seeded and chopped)
Red small pepper 1 no. (seeded and diced)
Scallions/ spring onions 4 no.(sliced diagonally)
Olive oil 2 tsp
Fresh coriander 3 tbsp (finely chopped)
Cherry tomatoes 250 g (halved)
Salt & pepper to taste
For the dressing:
Sugar ½ tsp
Vinegar 2 tbsp
Mustard powder ½ tsp
Fresh basil 1 tbsp (finely chopped)
Chili sauce ¼ tsp
Method:
Heat the oil in a saucepan. Add the sweet corn, green pepper, chili and spring onions. Cook over a medium flame for about 5 mins, until softened.
Transfer the vegetables into a salad bowl. Stir in the parsley & the cherry tomatoes.
To make the dressing - Combine all the ingredients into a small bowl and whip up well.
Use dressing sparingly over the sweet corn mixture. Season with salt and pepper. Toss well and serve immediately, while the salad is still warm.
NUTRITIONAL INFORMATION: Calories: 158, Proteins : 5.71g, Fats: 4.09g, Carbohydrates : 21.5g, Fiber: 4.58g, Iron : 3.87 mg, Calcium : 72.82mg
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ENJOY IT!
LETTUCE, FIG & AVOCADO SALAD
Who would have thought figs and avocados go together?
Remember, its all about what you like. The ingredients in this salad are an excellent source of potassium. Avocados provide a carotenoid called lutein that improves eye health.
Avocados are high in `good' fat that helps lower cholesterol and increase absorption of fat soluble vitamins by the body.
Watch out! Those avocados are loaded with cals, so eat in moderation. (Serves 4)
Ingredients:
Romaine lettuce - 2 heads washed well.
Figs, fresh - 6
Avocados, sliced - 1 cup
Parmesan cheese, grated - 12 tbsps
Balsamic vinegar - 2 tbsp
Olive oil - 1 tbsp
Salt - ½ tsp, black pepper - to taste
Method:
Tear lettuce into bite sized pieces. Wash and cut figs into 6-8 slices each.
Divide the sliced avocados into 6 portions.
Toss all the ingredients into a bowl along with the cheese, oil, vinegar, salt and pepper.
Divide into 6 individual portions and serve.
NUTRITIONAL INFORMATION: Calories: 158, Proteins : 1.74g, Fats: 6.75 g, Carbohydrates : 13.14g, Fiber: 3.14g, Iron : 0.54 mg, Calcium : 45.66 mg
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FOLLOW IT!
SUMMER FRESH BEETS & BEANS
Warm beets and fresh crunchy beans get a tangy flavor from the orange vinaigrette. This summer salad is loaded with nutrients and taste. Served over a bed of crispy lettuce and topped off with a few sprouts and slivered roasted almonds is a wholesome and all rounder salad.?Tip: Beets can be kept cooked but unpeeled in the refrigerator for upto four days, for an easy to assemble salad. (Serves 6)
Ingredients:
Fresh garden green beans, 1 lb
Beets cooked, peeled, cubed, 2 medium sized
Romaine leaves 10 in number.
Sprouts, 1 tbsp per serving
Slivered roasted almonds, 5 nos (for garnish)
Whole wheat bread toasted croutons, (1.5 slices toast)
For the Vinaigrette:
2 tbsp olive oil
Balsamic vinegar, 1.25 tbsp
Orange juice, 3 tbsp
Salt and pepper to taste
Roasted garlic, 2.5 tsp
Method:
1. Steam green beans, till just cooked, make sure still crunchy
2. In an airtight jar mix vinaigrette ingredients and shake well, chill.
3. Arrange salad greens on platter with beans, beets and sprouts.
4. Spoon a little of the vinaigrette over each salad serving. Try and use the least amount to save additional calories.
5. Do not drown the salad with the dressing; you want to taste the freshness of the vegetables.
6. Garnish with slivered almonds and toasted croutons.
Enjoy while still warm.
NUTRITIONAL INFORMATION: Calories: 213, Proteins : 9.3 g, Fats: 3.49 g, Carbohydrates : 36.6g, Fiber: 3.15g, Iron : 5.0 mg, Calcium : 62.90 mg
Click here for more Healthy Recipes
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Did we forget that Salads fiberize your gut and hydrate and nourish your skin. Instead of lathering on those creams, try munching on a few savory salads each week and see how you can bring on the glow.
For those of you who already have high cholesterol and blood glucose, Salads are your best friend, so familiarize yourself with them, copy and paste the recipes to your refrigerator door so you may reap the benefits for a long time to come.
Dig It & Dig In!
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