Cure your fruit & veggie deficiency!!

iVillage Member
Registered: 03-26-2003
Cure your fruit & veggie deficiency!!
4
Sun, 08-31-2003 - 6:28pm
This was in the magazine section of our Sunday paper. I may be doing this pretty often while on the challenge.

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~~


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iVillage Member
Registered: 03-26-2003
Sun, 08-31-2003 - 9:15pm
Yummy! Thanks, Rhonda! Some days, I need to do this! I came close the other night with my homemade salad w/lots of greens, chicken, pineapple, mandarin orange, almonds, & my dressing. Didn't put enough veggies in it, though. I love feta cheese & walnuts in my salad, too.
Katherine (Kat)
iVillage Member
Registered: 03-26-2003
Sun, 08-31-2003 - 9:26pm
Sounds as though we have similar taste in salad. One of my very favorites is Panera Bread Company's Fandango salad -- mixed spring greens, Mandarin orange sections, Gorgonzola cheese (tangy like Feta), walnuts, and raspberry vinagrette dressing.

Rhonda

       ~~Rhonda~~


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iVillage Member
Registered: 02-27-2001
Sun, 08-31-2003 - 10:51pm
Mmmmm, sounds great! Thanks. Nancy
Nancy

"Make Choices that bring you joy"  cl-Patty


 


iVillage Member
Registered: 01-06-2000
Mon, 09-01-2003 - 9:22am
I honestly don't think I could eat all that at one sitting! What's amusing is that a Whopper without Mayo is 550 cal, 25g fat (10 sat), 31g protein and 52g carbs - less than the salad. Granted, daily food groups aren't met with a Whopper and there are other things that aren't measured, but this is not a side salad for calorie or carb counters ;^).

Seriously, I've printed it out and will work with aspects of it. Just not the whole thing.

Cussette

C