Page 21 - Florida Sentinel 11-13-15 Edition

Recipes
Benefits Of Eating Salads
From Tonia Turner
Cha Cha Chinese Chicken Salad
1 cup Toasted Sesame Dressing & Sauce
1 lb. cooked chicken breast, cut into bite-sized pieces 6 cups iceberg lettuce, torn
1/4 cup sliced almonds
1 large red apple, diced
DIRECTIONS: Toss all ingredients together in a large salad bowl and serve immediately.
Seafood Citrus Salad
Butter lettuce leaves
1 bunch watercress
1 green apple, thinly sliced 12 medium cooked shrimp,
cleaned and cooked
1 avocado, sliced
1 grapefruit, peeled and segmented 2 tbsp. Citrus ‘N Ginger Dressing
& Sauce
DIRECTIONS: Arrange all ingredients on plates and drizzle with Citrus ‘N Ginger Dressing & Sauce. Serve immediately.
Spicy Thai Sausage Salad
Thai Red Curry Vinaigrette:
1⁄2 cup Asian Sesame Dressing 3 tbsp. fresh lime juice
2 tsp. dark sesame oil
1 tsp. Thai red curry paste Salad:
12 oz. Smoked Turkey Dinner Sausage halved lengthwise, diagonally cut into 1/4" thick slices
4 cups torn Romaine lettuce
2 cups shredded iceberg lettuce
1⁄2 cup torn fresh basil leaves
2 cups thinly sliced cucumber
1 cup 2" inch thin strips red onions 1 cup shredded carrots
1⁄2 cup chopped roasted peanuts
DIRECTIONS: For Thai Red Curry Vinaigrette, combine all ingredients; mix well. Refrigerate until ready to use.
For Salad, heat sausage in microwave according to package directions, reducing heating time to 3 to 4 minutes or until internal temperature of sausage reaches 160°F. Drain.
Toss Lettuce And Basil. Divide mixture evenly between 4 plates. Arrange warmed sliced sausage over plates. Sprinkle with cucumbers, red onions, carrots and peanuts. Drizzle with Thai Red Curry Vinaigrette.
Beet, Spinach And Apple Salad With Pomegranate Vinaigrette
Pomegranate Vinaigrette:
1/3 cup pomegranate juice
2 tsp. white balsamic vinegar 2 tsp. fresh lemon juice
11⁄2 tsp. Dijon mustard
11⁄2 tsp. sugar
1⁄8 tsp. salt
1⁄8 tsp. ground black pepper 2/3 cup olive oil
Salad:
4 cups baby spinach leaves
2 cups blanched fresh green
beans, cut into 2-inch pieces 1 cup chopped red-skinned
apple (your choice)
1 cup julienne cut beets, well
drained
1/3 cup thinly sliced red onion 1⁄2 cup sliced candied almonds
DIRECTIONS: For Dressing,
place all ingredients except oil in
blender container; cover. Blend well. With blender running, gradually add oil through opening at top of blender, blending well after each addition. Pour dressing into storage container and refrigerate until ready to use.
For Salad, combine all ingredients, except almonds. Refrigerate until ready to serve. Whisk dressing and toss with salad mixture just before serving. Sprinkle almonds on top.
Eat Salads for the Fiber. Eating a high-fiber diet can help lower cholesterol levels and prevent constipation. Not only that, eating more fiber can help you feel fuller, eat less, and ultimately lose weight.
Eat Salads for the Health Benefits of Fruits and Vegetables. For years, researchers have noted a link be- tween eating lots of fruits and vegetables and lower risks of many diseases, particularly cancer. A recent study from the National Cancer Institute suggests that people whose diets are rich in fruits and vegetables may have a lower risk of de- veloping cancers of the head and neck -- even those who smoke and drink heavily. Foods found to be particularly pro- tective include beans and peas, string beans, peppers, toma- toes, carrots, apples, nectarines, peaches, plums, pears, and strawberries.
Eat Salads to Cut Calories and Increase Satisfac- tion. If losing weight is your goal, you may want to start your meals with a green salad. Studies have shown that eat- ing a low-calorie first course, like a green salad of 150 calo- ries or less enhances satiety (feelings of fullness) and reduces the total number of calories eaten during the meal.
Eat Salads to Get Smart Fats. Eating a little good fat (like the monounsaturated fat found in olive oil, avocado and nuts) with your vegetables appears to help your body absorb protective phytochemicals, like lycopene from toma- toes and lutein from dark green vegetables. If you dress your salad with a little olive oil, there may even be some addi- tional years in it for you. Italian research on people aged 60 and older has suggested that a diet that includes plenty of olive oil and raw vegetables is linked to reduced mortality.
Eat Salads to Build Strong Muscles and Bones. If your salad is the main course for your meal, don’t forget the protein. Protein provides amino acids, the building blocks for your body’s bones, muscles and cartilage. It’s also vital for the synthesis of enzymes and hormones. Skinless chicken or turkey breast, chunk light tuna or salmon are excellent choices. If you’re a vegetarian, stick with beans, legumes or egg whites to add a punch of protein.
Eat Salads to Protect Your Health. A little bit of healthy fat helps your body absorbs the nutrients in your salad. Of course, that doesn’t mean you should soak your salad with creamy, cholesterol-laden dressings. Instead, choose a drizzle of olive oil and a handful of olives, sunflower seeds, almonds or walnuts. For a creamier dressing, mash an avocado with a bit of olive oil. In addition to helping you absorb the veggies’ nutrients, healthy fats also provide vita- min E and selenium, help lower blood pressure and reduce the risk of cardiovascular disease.
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