Boost your health and taste quota
Salads are a great way to add satisfying flavor and versatility to a healthy eating plan. In fact, research has shown that salad eaters take in greater amounts of essential nutrients such as vitamins C and E and folic acid. The key to a nutritious salad is to build it wisely by choosing healthy ingredients from the bottom up.
Salad Makings: Choose Wisely
Each salad topping has unique benefits, so it's important to build a nutritious salad using a variety of fruits, vegetables and nuts.
n Darker salad greens contain the antioxidant beta-carotene, which battles certain cancers, and folic acid, which helps tissues grow. Most salad greens are also sources of vitamin C, potassium and fiber.
• Tomatoes and cherries are loaded with potassium and lycopene which helps protect against heart disease and cancer.
• Carrots, yellow peppers and pineapple contain carotenoids, which reduce the risk of developing cancer.
• Pecans are loaded with more than 19 vitamins and minerals, packed with disease-fighting antioxidants and they're a great source of protein. In addition, medical research suggests eating pecans may help reduce the risk of heart disease by lowering cholesterol.
• Blueberries and raisins are full of phytonutrients and antioxidants, which help protect from some cancers and infections. They also boost brain health and vision.
Dressing for (Dietary) Success
What many people don't know is that salad dressings, like their vegetable, fruit and nut peers, provide important health benefits. Research has also shown the healthy oils in salad dressings help the body absorb key nutrients such as lycopene and alpha- and beta-carotene. Plus, the majority of salad dressings are free of trans fats.
These easy recipes bring flavor and nutrition to your salad bowl. For more on salads and dressings, visit www.saladaday.org and www.dressings-sauces.org. For more about pecans, visit www.ilovepecans.org.
6 cups Romaine lettuce, washed and torn1 cup radicchio, washed and torn¼ cup parsley, chopped2 shallots, thinly sliced2 Bosc pears, thinly sliced1 cup pecans¾ cup dried cherries¼ cup raspberry or red wine vinaigrette dressing1/3 cup feta cheese, optionalPlace Romaine, radicchio, parsley and shallots in large bowl and toss gently. Arrange pears, pecans and dried cherries on greens.Pour dressing over salad and toss. Top with feta cheese, if desired.Dressing may be passed separately. Makes 6 servings.
½ cup pecans, finely chopped and toasted½ cup panko (Japanese breadcrumbs)½ teaspoon kosher salt¼ teaspoon cayenne pepperFreshly ground black pepper, to taste3 tablespoons butter2 boneless, skinless chicken breasts3 tablespoons olive oil½ pound cherry tomatoes1 tablespoon olive oilKosher salt and freshly ground black pepper, to taste4 cups mixed greensRed onion slicesCucumber slices2 ounces blue cheeseRanch or balsamic vinaigrette dressingPreheat oven to 400 degrees. Mix together pecans, panko, salt, cayenne and black pepper.Melt butter and oil in ovenproof skillet over medium-high heat. Dredge chicken in pecan panko mixture. Sauté in skillet until brown on bottom — about 2 minutes. Turn chicken over and place skillet in oven. Bake 15 to 18 minutes until cooked through. Set aside. Slice when cool.Lower oven temperature to 350 degrees. Arrange tomatoes on baking sheet and toss with olive oil. Bake 30 minutes. Remove from oven and season with salt and pepper. Set aside.To assemble, divide greens between two plates. Arrange red onion, cucumber, roasted tomatoes and chicken over greens. Top with blue cheese, if desired. Serve with ranch dressing or balsamic vinaigrette dressing. Makes 2 servings.
1 8-ounce salmon filet2 teaspoons olive oilKosher salt and freshly ground pepper, to taste2 lemons6 small red new potatoes1 cup fresh green beans3 hard cooked eggs, peeled and sliced1 cup pecans1/3 cup Nicoise olives2 tablespoons capers½ cup cherry tomatoesWatercress for garnish¼ cup red wine vinaigrette or blue cheese dressingPrepare coals in barbeque (or gas) grill. Brush salmon with olive oil and season with salt and black pepper. Cut lemons in half. Grill salmon, skin side down until just cooked through, 3 to 5 minutes. Place lemons on grill with salmon, cut side down and grill until beginning to brown. Remove lemons and salmon from grill and set aside.Cut potatoes in half and steam until tender, about 15 minutes. Chill until ready to use. Steam green beans until just tender. Chill until ready to use.To assemble salad, arrange lemons, potatoes, green beans, sliced eggs, and pecans. Add olives, capers and tomatoes around salmon. Serve with dressing of choice. Makes 2 servings.
8 ounces rigatoni pasta¼ cup Italian or Greek dressing2 tablespoons olive oil½ cup sweet onion, chopped1 clove garlic, minced5 ounces baby spinach1 cup ricotta cheese½ teaspoon kosher saltFreshly ground black pepper, to taste½ cup toasted pecansCook pasta in 2 quarts boiling, salted water until al dente, 7 to 8 minutes. Transfer pasta to large bowl and toss with dressing. Keep warm.Heat olive oil in skillet over medium-high heat. Sauté onions 3 to 4 minutes until they begin to become translucent. Add garlic and sauté 1 minute longer, stirring constantly.Add spinach to skillet and sauté until just beginning to wilt, 2 to 3 minutes. Combine with pasta and mix in ricotta cheese. Season with salt and pepper. Top with toasted pecans. Makes 4 servings.
