Cure your fruit & veggie deficiency!!
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| Sun, 08-31-2003 - 6:28pm |
The SUPER SALAD -- Put your daily quota of fruits and vegetables all together in one big salad for dinner. The basic fruits and vegetables provide a total of 200 to 250 calories. Add a little protein for a more complete main course.
FORMULA TO MAKE YOUR OWN SUPER SALAD:
Here's an easy way to get your 7-9 servings of fruits and veggies all in one big salad. Just select ingredients that suit your tastes from each category, toss with your favorite dressing, and serve. The amounts feed one person; for more simply multiply amounts. Use a really big bowl.
***Start with two cups of GREENS -- Spinach. Romaine, Boston, leaf, or bibb lettuce. Arugula. Watercress. Mixed gourmet greens.
***Add 1/2 cup of any 3 or 4 VEGETABLES -- Red or green onions. Carrots. Cauliflower. Green beans. Broccoli. Tomatoes. Peas. Bell Peppers (any color). Radishes. Celery. Beets. Red or green cabbage. Turnips. Corn. Cucumber. Avocado (this choice has more calories than most). Artichoke hearts. Chickpeas, white beans, or black beans, rinsed.
***Add 1/2 cup of any 2 or 3 FRUITS -- Apple. Pear. Orange. Grapefruit. Strawberries. Blueberries. Red or purple seedless grapes. Figs. Mango. Kiwi. Canned mandarin oranges, drained.
***Optional: 2 Tablespoons NUTS or SEEDS -- Walnuts. Pecans. Almonds. Dry-roasted peanuts. Hazelnuts. Sunflower or pumpkin seeds.
***Optional: 1/4 cup CHEESE -- Feta. Bleu. Cheddar. Swiss. Parmesan. Mozzarella. Goat. Pepper Jack. Brie.
***Optional: 2-3 ounces POULTRY, FISH, or EGG -- Chicken or turkey, white meat. Salmon or tuna, fresh or canned. Hard-boiled egg.
***Optional: HERBS, to taste -- Basil. Cilantro. Lemongrass. Tarragon. Mint. Parsley. Dill.
JEAN CARPER'S FAVORITE COMBINATION SUPER SALAD WITH GINGER-CITRUS DRESSING
SALAD:
1 cup romaine lettuce, in bite-size pieces
1 cup spinach, in bite-size pieces
1/2 cup cauliflower pieces
1/2 cup red onion, sliced
1/2 cup red cabbabe, shredded
1/2 cup chickpeas (garbanzos), drained and rinsed
1 orange, peeled (sliced or in chunks)
1/2 cup strawberries, sliced
1 Tablespoons dry-roasted unsalted peanuts
1/4 cup crumbled bleu cheese
Toss all in a large bowl with 1/4 cup dressing. Serve.
DRESSING:
1/2 cup orange juice
2 Tablespoons rice or white vinegar
2 Tablespoons olive oil
2 garlic cloves, crushed
1 teaspoon reduced-sodium soy sauce
1 teaspoon grated fresh ginger
3/4 teaspoon cumin
Whisk all. Makes 1/4 cup. (12 Tablespoons).
Serves one.
Per serving: 630 calories, 25 g. protein, 30.4g. fat (9.1 g. saturated), 18 g. fiber, 73 g. carbohydrates, 970 mg. sodium

Rhonda
~~Rhonda~~
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"Make Choices that bring you joy" cl-Patty
Seriously, I've printed it out and will work with aspects of it. Just not the whole thing.
Cussette
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