Tip of the Week
Add some zing to your salad with these simple steps for cool and healthy meals perfect for the dog days of summer.
Many shades of green - Darker veggies create a healthier salad, so skip the iceberg and try some new greens with your next salad. Use spinach to provide nearly twice the recommended daily value of vitamin K, half the recommended value of vitamin A, as well as calcium and iron. A cup of romaine is a tasty alternative, with a huge dose of vitamin A and a variety of other nutrients. Arugula also offers a blend of nutrients and phytochemicals.
Protein for power - Add lean protein to give your salad a boost. Boneless chicken, nuts, seeds and beans are good for muscle-building, keeping blood sugar balanced and giving a sense of fullness. Add some omega-3s with salmon, sliced avocadoes or hemp seeds.
Top smart, toss smart - Cranberries, blue cheese, diced avocados, croutons, slivered almonds and olives can turn the ordinary salad into an extraordinary creation. Slice fresh pineapple, strawberries, blueberries, grapes, papaya, mango or apples for a juicy upgrade to any salad.
Number to Know
15: One cup of cooked black beans contains 15 grams of protein. That serving also contains 15 grams of dietary fiber, which is about 60 percent of an adult’s recommended daily intake.
Cabbage Slaw with Horseradish
1 head green cabbage, thinly sliced
1/2 medium Vidalia or other sweet onion, thinly sliced
2 tablespoons mayonnaise
2 tablespoons prepared horseradish
1/4 cup apple cider vinegar
1/2 teaspoon kosher salt
1/2 teaspoon fresh ground black pepper
Thinly slice the cabbage and onion and combine the slices in a large bowl. Add the remaining ingredients and toss to combine. Add more salt and pepper to taste.
Wasabi is the same thing as horseradish...
Wise to the Word
Horseradish: Although its green leaves are sometimes used in salads, horseradish is grown mainly for the sinus-clearing properties of its pungent root, which resembles a long, white, oversized carrot. Fresh horseradish has little smell, but once peeled and grated, it releases powerful enzymes.
The Dish On...
“Juice: Recipes for Juicing, Cleansing, and Living Well,” by Carly de Castro, Hedi Gores and Hayden Slater
Once considered a fringe practice of raw-food zealots, juicing has gone mainstream. In this health guide and cookbook the founders of Los Angeles-based Pressed Juicery explain how juicing and juice cleansing can be part of a fit and healthy lifestyle.
Food Quiz answer
B. False. While wasabi and horseradish are members of the same plant family, they are not the same thing. However, due to the high cost of authentic wasabi, most “wasabi” served in American sushi restaurants is actually just a mixture of horseradish, mustard, starch and green food coloring.
Food for Thought: Refreshing salads for warm days
Tip of the Week