Showing posts with label vegetable salad. Show all posts
Showing posts with label vegetable salad. Show all posts

Wednesday, 25 February 2015

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What a great way to enjoy fruit!










  • Yield: 6 servings 
  • Serving size: ½ cup
  •  Calories 134 
  • Total Fat 0 g 
  • Saturated Fat 0 g
  •  Cholesterol 1 mg 
  • Sodium 38 mg 
  • Total Fiber 3 g 
  • Protein 3 g
  •  Carbohydrates 33 g 
  • Potassium 417 mg

Ingredients


  • 2 tablespoons instant sugar-free vanilla pudding mix*
  • 1 cup light vanilla yogurt
  • 1 15-ounce can pineapple chunks, in juice, drained
  • 1 11-ounce can mandarin oranges, in juice, drained
  • 1 cup grapes
  • 2 medium bananas, sliced

Method


  • 1.Combine pudding mix and yogurt. Mix fruit in medium bowl.
  • 2.Stir fruit into yogurt mixture.
  • 3.Refrigerate. Serve when chilled.


* The leftover pudding mix can be blended with milk (according to the box instructions) and used as a topping for berries.
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Tangy Fruit Salad

Tuesday, 24 February 2015

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This fresh and tasty salad will delight all.












  • Yield: 6 servings
  •  Serving size: 1 cup
  •  Calories 138 
  • Total Fat 7 g 
  • Saturated Fat 1 g
  •  Cholesterol 0 mg 
  • Sodium 41 mg 
  • Total Fiber 3 g 
  • Protein 3 g 
  • Carbohydrates 19 g 
  • Potassium 230 mg

Ingredients


  • 1 medium Granny Smith apple, sliced thinly (with skin)
  • 2 tablespoons lemon juice
  • 1 bag (about 5 cups) mixed lettuce greens
  • (or your favorite lettuce)
  • ½ cup dried cranberries
  • ¼ cup walnuts, chopped
  • ¼ cup unsalted sunflower seeds
  • ⅓ cup low-fat raspberry vinaigrette dressing

Method


  • 1.Sprinkle lemon juice on the apple slices.
  • 2.Mix the lettuce, cranberries, apple, walnuts, and sunflower seeds in a bowl.
  • 3.Toss with ⅓ cup of raspberry vinaigrette dressing, to lightly cover the salad.
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Autumn Salad

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Your family will love vegetables cooked this way.











  • Yield: 7 servings 
  • Serving size: ½ cup 
  • Calories 93 
  • Total Fat 2 g 
  • Saturated Fat 0 g
  •  Cholesterol 0 mg 
  • Sodium 84 mg 
  • Total Fiber 6 g 
  • Protein 5 g 
  • Carbohydrates 15 g 
  • Potassium 452 mg

Ingredients


  • 2 cups frozen lima beans
  • 1 tablespoon vegetable oil
  • 1 cup fennel, cut in 4-inch strips
  • ½ cup onion, chopped
  • ¼ cup low-sodium chicken broth
  • 4 cups leaf spinach, washed thoroughly
  • 1 tablespoon distilled vinegar
  • ⅛ teaspoon black pepper
  • 1 tablespoon raw chives

Method


  • 1.Steam or boil lima beans in unsalted water for about 10 minutes. Drain.
  • 2.In skillet, saute onions and fennel in oil.
  • 3.Add beans and broth to onions and cover. Cook for 2 minutes.
  • 4.Stir in spinach. Cover and cook until spinach has wilted, about 2 minutes.
  • 5.Stir in vinegar and pepper. Cover and let stand for 30 seconds.
  • 6.Sprinkle with chives and serve.
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Limas and Spinach

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These healt hy greens get their rich flavor from smoked turkey, instead of fatback.











  • Yield: 5 servings
  •  Serving size: 1 cup
  •  Calories 80 
  • Total Fat 2 g 
  • Saturated Fat 0 g 
  • Cholesterol 16 mg 
  • Sodium 378 mg 
  • Total Fiber 4 g 
  • Protein 9 g 
  • Carbohydrates 9 g 
  • Potassium 472 mg

Ingredients

  • 3 cups water
  • ¼ pound smoked turkey breast, skinless
  • 1 tablespoon fresh hot pepper, chopped
  • ¼ teaspoon cayenne pepper
  • ¼ teaspoon cloves, ground
  • 2 cloves garlic, crushed
  • ½ teaspoon thyme
  • 1 scallion, chopped
  • 1 teaspoon ginger, ground
  • ¼ cup onion, chopped
  • 2 pounds greens (mustard, turnip, collard, kale, or mixture)

Method

  • 1.Place all ingredients except greens into large saucepan and bring to boil.
  • 2.Prepare greens by washing thoroughly and removing stems.
  • 3.Tear or slice leaves into bite-size pieces.
  • 4.Add greens to turkey stock. Cook for 20–30 minutes until tender.
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Smothered Greens

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Here’s a potato salad that’s both traditional and new—with great taste and a low-fat twist.















  • Yield: 10 servings
  •  Serving size: ½ cup
  •  Calories 98 Total Fat 2 g
  •  Saturated Fat 0 g 
  • Cholesterol 21 mg 
  • Sodium 212 mg 
  • Total Fiber 2 g 
  • Protein 2 g 
  • Carbohydrates 18 g 
  • Potassium 291 mg

Ingredients

  • 6 medium potatoes (about 2 pounds)
  • 2 stalks celery, finely chopped
  • 2 scallions, finely chopped
  • ¼ cup red bell pepper, coarsely chopped
  • ¼ cup green bell pepper, coarsely chopped
  • 1 tablespoon onion, finely chopped
  • 1 egg, hard boiled, chopped
  • 6 tablespoons mayonnaise, light
  • 1 teaspoon mustard
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon dill weed, dried

Method

  • 1.Wash potatoes, cut in half, and place in saucepan of cold water.
  • 2.Cook covered over medium heat for 25–30 minutes or until tender.
  • 3.Drain and dice potatoes when cool.
  • 4.Add vegetables and egg to potatoes and toss.
  • 5.Blend together mayonnaise, mustard, salt, pepper, and dill weed.
  • 6.Pour dressing over potato mixture and stir gently to coat evenly.
  • 7.Chill for at least 1 hour before serving.
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Savory Potato Salad

Thursday, 29 January 2015

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makes 1 serving.












Ingredients


  • Leafy greens - enough to make a large Salad (about 3 c.s/675 ml.)
  • Veggies of your choice (Choose at least 4 of the following: 1/4 cucumber sliced,
  • 1 celery stalk chopped, 1/2 carrot sliced, 1/2 tomato chopped, 1/2 c. chopped red cabbage, 1 radish sliced, 1/4 onion sliced, 1/4 avocado, etc.)
  • 1 Tbsp./15 ml. olive oil
  • 1 Tbsp./15 ml. vinegar
  • Salt and pepper to taste

Directions

  • 1.) Mix and match your salad ingredients.
  • 2.) Dress with olive oil and vinegar and toss.
  • 3.) Salt and pepper to taste.
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by Reboot Recipes

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Reboot Green Salad

Wednesday, 28 January 2015

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This recipe makes 2 servings. Keep the chopped ingredients stored separately in your
fridge, and toss with dressing just before eating.







Ingredients


  • 4 handfuls kale (Australian Tuscan cabbage)
  • 1 handful red cabbage, chopped
  • 1 tomato, chopped
  • 1/2 avocado, diced
  • 1/2 c./120 ml. olive oil
  • 1 Tbsp./15 ml. balsamic vinegar
  • 1 Tbsp./15 ml. honey
  • 1/2 tsp./2.5 g. dried basil (or 1/4 c. fresh)
  • 4 cloves garlic, chopped
  • Sea salt and ground black pepper to taste

Directions


  • 1.) Cut kale (Australian Tuscan cabbage) off of stems and chop. (Save stems for juicing!)
  • 2.) Chop red cabbage, tomato and avocado.
  • 3.) Mix 1/2 of each of the ingredients in a bowl. Save the remaining1/2 for tomorrow.
  • 4.) In a separate bowl, mix dressing: blend the olive oil, balsamic vinegar, honey, garlic, sea salt and  pepper.
  • 5.) Add 1 Tbsp./15 ml. dressing and toss. Save remaining dressing for other salads
  • or as a marinade for grilled or roasted veggies!
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by Reboot Recipes
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Kale Avocado Salad w/ Vinaigrette

Thursday, 15 January 2015

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Makes 6 servings

Per serving (1/6 of recipe): 81 calories; 0.4 g fat; 0.1 g saturated fat; 4.2% calories from fat; 0 mg cholesterol; 4.7 g protein; 15.4 g total carbohydrates; 2.7 g sugar; 3.8 g fiber; 280 mg sodium; 47 mg calcium; 1.6 mg iron; 6.4 mg vitamin C; 172 mcg beta-carotene; 0.6 mg vitamin E




Directions


  • 1 15-ounce can black beans, drained and rinsed
  • 1 cup salsa
  • 1/2 teaspoon ground cumin (optional)

Combine all ingredients in a food processor or blender and process until smooth.
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Recipe from Jennifer Reilly, R.D.Hummus
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Easy Bean Dip

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Makes 1/4 cup

Per 1 tablespoon serving: 17 calories; 0.1 g fat; 0 g saturated fat; 3% calories from fat; 0 mg cholesterol; 0.2 g protein; 3.8 g total carbohydrates; 3.3 g sugar; 0.1 g fiber; 175 mg sodium; 4 mg calcium; 0.1 mg iron; 0.8 mg vitamin C; 22 mcg beta-carotene; 0.1 mg vitamin E




Directions

 The mellow flavor of balsamic vinegar is delicious on salads.

  • 2 tablespoons balsamic vinegar
  • 2 tablespoons seasoned rice vinegar
  • 1 tablespoon ketchup
  • 1 teaspoon stone-ground mustard
  • 1 garlic clove, pressed

 Whisk vinegars, ketchup, mustard, and garlic together.
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Recipe from Healthy Eating for Life to Prevent and Treat Cancer
         by Vesanto Melina, M.S., R.D.; recipe by 
                 Jennifer Raymond, M.S., R.D.
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Balsamic Vinaigrette

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Makes about 1 1/2 cups

Per 1 tablespoon serving: 12 calories; 0.4 g fat; 0.1 g saturated fat; 28.8% calories from fat; 0 mg cholesterol; 1 g protein; 1.2 g total carbohydrates; 0.9 g sugar; 0 g fiber; 60 mg sodium; 5 mg calcium; 0.2 mg iron; 0.4 mg vitamin C; 1 mcg beta-carotene; 0 mg vitamin E









Directions

 This rich-tasting, creamy dressing has no added oil. Its creaminess comes from tofu.

  • 1 12.3-ounce package firm silken tofu
  • 2 tablespoons lemon juice
  • 3 tablespoons seasoned rice vinegar
  • 1 tablespoon cider vinegar
  • 1 teaspoon garlic granules or powder
  • 1/2 teaspoon dried dill weed
  • 1/4 teaspoon salt

Combine all ingredients in a food processor or blender. Blend until completely smooth,
     1 to 2 minutes. Store any extra dressing in an airtight container in the refrigerator.
............................................................................................................................
Recipe from Healthy Eating for Life to Prevent and Treat Cancer
            by Vesanto Melina, M.S., R.D.; recipe by
                  Jennifer Raymond, M.S., R.D.
Posted by in , ,

Perfect:Creamy Dill Dressing

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Makes 3/4 cup

Per 1 tablespoon serving: 4 calories; 0 g fat; 0 g saturated fat; 1.2% calories from fat; 0 mg cholesterol; 0.3 g protein; 0.7 g total carbohydrates; 0.1 g sugar; 0 g fiber; 304 mg sodium; 1 mg calcium; 0.1 mg iron 0 mg vitamin C; 0 mcg beta-carotene; 0 mg vitamin E
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Directions


  • 1/4 cup soy sauce
  • 1/4 cup rice vinegar
  • 1/4 cup water
  • 1/4 teaspoon minced fresh garlic
  • 1/4 teaspoon minced fresh ginger

Combine all ingredients in a covered jar. Shake to mix. Store in a covered jar in the refrigerator.
Variation: To make this into a Dijon-oriental dressing, add 2 teaspoons Dijon mustard.
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Recipe from The McDougall Quick and Easy Cookbook 
         by John A. and Mary McDougall
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Oriental Salad Dressing

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Makes 3/4 cup

Per 1 tablespoon serving: 8 calories; 0.1 g fat; 0 g saturated fat; 16.1% calories from fat; 0 mg cholesterol; 0.2 g protein; 1.6 g total carbohydrates; 0.6 g sugar; 0.1 g fiber; 5 mg sodium; 7 mg calcium; 0.1 mg iron; 2.5 mg vitamin C; 43 mcg beta-carotene; 0.1 mg vitamin E
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Directions


  • 3 tablespoons plain non-dairy yogurt
  • 3 tablespoons orange juice
  • 3 tablespoons chopped fresh cilantro or parsley
  • 2 tablespoons water
  • 2 tablespoons white wine vinegar
  • 2 tablespoons lime juice
  • 1 teaspoon chili powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon ground cumin

Combine all ingredients in a covered jar. Shake to mix.
Use at once or refrigerate for later use.
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Recipe from The McDougall Quick and Easy Cookbook 
          by John A. and Mary McDougall
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Vinaigrette Dressing for dressing and dips

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Makes 4 servings

Per serving (1/4 of recipe): 161 calories; 6.9 g fat; 1 g saturated fat; 38.5% calories from fat; 0 mg cholesterol; 13.5 g protein; 14.9 g total carbohydrates; 3.8 g sugar; 6.5 g fiber; 308 mg sodium; 116 mg calcium; 4.4 mg iron; 25.3 mg vitamin C; 4125 mcg beta-carotene; 0.9 mg vitamin E
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Directions


  • 1/2 cup vegetable broth, divided
  • 1/2 cup chopped celery
  • 1/2 cup chopped onion
  • 1/2 cup chopped bell pepper
  • 1 cup chopped carrots
  • 1 cup chopped fresh kale
  • 16 ounces low-fat tofu, drained and crumbled
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 teaspoon dried basil

Heat 1/4 cup broth in a skillet over medium-high heat. Add celery, onion, bell pepper, and carrots.
  Cook until softened. Add remaining 1/4 cup broth and kale. Cover skillet and cook until kale
    is wilted. Add tofu. Cook until firm and lightly browned. Add salt, black pepper, and basil.
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Recipe from Brie Turner-McGrievy, M.S., R.D.
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Tofu Scramble

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