Sunday, June 17, 2012
My favorite delicious "power lunch"
Tossing together a salad is a great way to get a load of disease-fighting nutrients in one meal and still keep your calories down. I love salads, especially salads with lots of ingredients. My daughter inspired me to make this one. For one serving, she starts with a cup of mixed greens. The darker the leaf, the more nutrients it contains, so steer clear of iceberg lettuce and go for mixed field greens, romaine, or spinach. Then she adds:
2 Tbsp. dried cranberries
Rich in vitamin C, they may protect against urinary tract infections (skip the dried fruit if you're watching your sugar intake).
1/4 cup finely shredded cheddar cheese
Low-fat or nonfat cheese is a great source of protein as well as bone-building calcium. Try the low-fat cheddar or feta variety. Both are flavorful, so a little goes a long way.
1 Tbsp. sunflower seeds
Although high in fat, nuts are chock-full of protein, fiber, and minerals. Try walnuts, almonds or cashews.
I added fresh blueberries to the mix.
Last, you will want to add about 2 Tbsp. of your favorite vinaigrette.
Use low-calorie, low-fat, or nonfat dressing.
I made my old standby vinaigrette. I got the recipe from the Sugar Busters Cookbook. It's my all-time favorite.
BASIC OLIVE OIL & VINEGAR DRESSING
3 Tbsp. olive oil
3 Tbsp. balsamic vinegar
1/2 tsp. dried oregano
1/8 tsp. pepper
Squirt of lime juice (optional)
Shake well and pour about 2 Tbsp. over salad. Refrigerate leftovers.