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Healthy Salads

Here are some basic recipes which demonstrate the principles of making low-calorie versions of our favorite foods. Don’t be afraid to experiment-you have nothing to lose but excess weight.

… Spinach and Sun-Dried Tomato Salad …
Prep : 10 minutes
Serves : 2
3 tablespoons extra-virgin olive oil
3/4 to 1 tablespoon lemon juice
¼ teaspoon Dijon-style mustard
Sweetened (with jaggery), hand-stirred yogurt
6 cups fresh spinach, well washed and stems removed
¼ cup slivered sun-dried tomatoes
¼ to ½ cup Cottage Tofu

Sun-dried tomatoes can turn an ordinary salad into an elegant and exotic dish. If a brief re-hydration step is necessary, follow the directions on the package. (Sun-dried tomatoes preserved in olive oil are still quite costly; the dried packaged variety works as well.)

Combine first 3 ingredients in a large salad bowl and beat with a whisk. Thoroughly dry the spinach and break into bite-size pieces into a salad bowl. Toss in sun—dried tomatoes and Cottage Tofu. Toss well with the yogurt.

… Sprouted Lentil Salad …
Prep : 15 minutes
Serves : 3
2 tablespoons extra-virgin olive oil
2 teaspoons lemon juice to taste
¼ teaspoon ground cumin
¼ teaspoon curry powder
1 tablespoon minced fresh dill or 1 teaspoon dried [optional]
Freshly ground pepper to taste
2 cups lentil sprouts
¾ cup finely chopped tomato
½ cup finely chopped sunflower or alfalfa sprouts
1 teaspoon minced spring onions
¼ cup minced fresh parsley
¼ cup minced celery
¼ cup red or yellow pepper (optional)

Lentils are so easy to sprout. Soak them in a sprouting jar for a few hours. Rinse and drain them well, set sprouting jar on its side in a dark place overnight; and in the morning, you will have crunchy, enzyme-packed, powerfully, nutritious lentils. Rinse and drain them well in a colander and refrigerate in a sealed container until ready to use. They make a wonderful salad with lots of finely chopped vegetables.

In a medium bowl, whisk the dressing ingredients. Add lentil sprouts, and the chopped vegetables. Toss well. Refrigerate until ready to serve.

… Coleslaw …
white cabbage
low-calorie mayonnaise, oil-free dressing or
low calorie dressing
few drops lemon juice

Chop the cabbage and onion into thin shreds, either by hand or in a food processor. Mix in your chosen dressing and serve. Try adding chopped carrot, celery, cucumber or cauliflower to the basic mixture-you’ll soon find your favorite combination.

… Veggie Salad …
110-ounces matchstick or coarsely shredded carrots.
1 medium green capsicum cut into matchstick-size pieces
3 tablespoons orange juice.
1 tablespoons lime juice.
½ tablespoon salad oil
½ teaspoon toasted sesame oil (optional)
¼ cup chopped dry-roasted peanuts

Score for nutrition with this crunchy, fresh salad. At 10 minutes prep from start to finish, you’ll get twice your daily vitamin A, nearly a full day’s measure of vitamin E needs in just one refreshing serving.

In a large serving bowl, gently toss together the matchstick carrots and capsicum. Stir in the orange and lime juices, the salad oil and toasted sesame oil. Serve the carrot mixture topped with the chopped dry-roasted peanuts.

Boost the vitamin A and C content by substituting yellow or red capsicum for the green capsicum.

Here’s the nutrition scoop: 137 calories, 3 g protein, 7g fat,(1/2 g sat .fat ).
0 mg cholesterol, 26 mg sodium, 13g carbohydrates, and 3 g fiber. Daily values:202% vitamin A, 85% vitamin c, 20% vitamin E, 2% calcium, and 5% iron in each serving.

… Marinated Vegetable Salad …
2 medium tomatoes
1 medium green capsicum
1 small zucchini thinly sliced (1-1/4 cups) (optional)
¼ cup thinly sliced onion
2 tablespoons snipped fresh parsley
1 tablespoon olive oil
2 tablespoons balsamic or wine vinegar
2 tablespoons water
1 tablespoon basil crushed

Cut tomatoes into wedges. Cut capsicum into small squares. Combine tomatoes, capsicum, zucchini, onion, and parsley; set aside. For dressing, in a screw-top jar, combine oil, vinegar, water, basil and garlic. Cover; shake well. Pour over vegetable mixture. Toss lightly to coat. Let mixture stand at room temperature 30 to 60 minutes, stirring occasionally. (Or, refrigerate, covered, for at least 4 hours or up to 24 hours, stirring once or twice. Let stand at room temperature about 30 minutes before serving.) Serve with a slotted spoon. Makes 6 to 8 side dish servings.

Nutritional facts per serving
Calories: 64, total fat 3g, saturated fat: ½g, cholesterol: 0mg, sodium: 6mg, carbohydrate: 5mg, fiber: 1g, protein: 1g, vitamin C: 51%, calcium: 1%, iron: 3%, vegetables: 1 diabetic exchange, fat: 1 diabetic exchange.

… Salmon Salad …
Prep : 20 minutes
Chill : 30 minutes
Broil : 8 minutes
1 tablespoon olive oil
5 cloves garlic, thinly sliced
2 tablespoons lemon juice
1 tablespoon Worcestershire sauce
1 tablespoon mustard (preferably dijion style)
1 tablespoon water
½ teaspoon pepper
1/3 cup plain fat-free yogurt
12 ounces fresh or frozen skinless, boneless salmon fillets, 1 inch thick Nonstick spray coating
10 cups tom romaine
½ cup thinly sliced red onion
¼ cup freshly grated low fat parmesan
1 cup cheery tomatoes, halved
½ cup pitted ripe olives, halved (optional)

In a small saucepan heat olive oil over medium-low heat. Cook and stir garlic in hot oil for 1 to 2 minutes or until garlic is lightly golden. Transfer garlic to a blender container. Add lemon juice, Worcestershire sauce, mustard, water and pepper. Cover; blend until combined. Reserve 2 tablespoons of garlic mixture; set aside. Add yogurt to remaining garlic mixture in blender. Cover and blend until smooth. Chill until serving time.

Thaw salmon, if frozen. Rinse salmon; pat dry, Brush the reserved garlic mixture evenly over salmon. Cover and chill for 30 minutes.

Spray the unheated rack of a broiler pan with nonstick coating. Place the salmon on the rack. Broil 4 to 5 inches from heat for 8 to 12 minutes or until salmon flakes easily when tested with a fork, turning once.

Meanwhile, in a large bowl toss romaine, onion, and Parmesan cheese with the chilled yogurt mixture. Divide romaine mixture among 4 salad plates. Place one salmon fillet on each salad. Top with tomatoes and, if desired, olives. Makes 4 servings.

Nutritional facts per serving.
Calories:234, total fat: 13 g, saturated fat: 3 g, cholesterol: 21 mg, sodium: 331 mg, carbohydrate: 12 g, fiber: 4 g, protein: 19 g, vitamin C: 95%, calcium: 1^%, iron: 19%, vegetables: 2 diabetic exchange, lean meat: 2 diabetic exchange, fat: 1 diabetic exchange