Salad Packs A Health Punch
Eating plenty of fruits and vegetables can help you ward off heart
disease, stroke, and certain types of cancer. Include dark green,
leafy vegetables, yellow, orange and red fruits and veggies, cooked
tomatoes, and citrus fruits. If you consume 2,000 calories a day, aim
for at least nine servings or 41/2 cups of fruits and
vegetables.
Try mangos and sweet potatoes. Mangos are high in fiber, have no
cholesterol or saturated fat, and are high in potassium and
beta-carotene. They help replenish energy. Sweet potatoes are the most
nutritious and heart-healthy vegetable, according to the National
Center for Science in the Public Interest. They’re fat-free,
cholesterol-free, low in sodium and high in fiber. Besides the great
taste, the sweet potato is a wonderful source of vitamins A, C, and E.
Cumin is a good source of iron, and cumin seeds promote a healthy
digestive system.
Spring Salad with Chutney Dressing and Sweet Potato-Cumin
Crisps
1 (9-ounce) bottle mango chutney (about 1 cup)
1/2 cup reduced-fat sour cream or mayonnaise
1/2 cup plain low-fat yogurt
1/4 cup finely chopped fresh cilantro or mint
8 to 10 cups mixed spring greens
1 apple, thinly sliced
1 cucumber, sliced
Golden raisins and toasted cashews
Sweet Potato-Cumin Crisps
1 cup Bruce’s Sweet Potato Pancake Mix
2 teaspoons toasted cumin seeds
1/4 teaspoon Bruce’s Ma Cayenne Red Pepper
1 cup of water
2 tablespoons vegetable oil
Prepare Sweet Potato Cumin Crisps; set aside. For the dressing,
combine chutney, sour cream, yogurt, and cilantro; mix well.
Refrigerate until ready to serve. At serving time, toss greens with
dressing and arrange on salad plates with apple and cucumber slices.
Sprinkle raisins and cashews over each serving and serve sweet potato
crisps on the side. Makes 6 servings.
Note: For a main dish salad, toss 3 cups of cubed cooked chicken with
some dressing and arrange on plates with greens.
Combine all ingredients in a bowl; mix well. Spray an 8-inch nonstick
skillet or omelet pan with cooking spray and place over medium heat.
When the pan is hot, add 2 tablespoons batter and tilt quickly to
spread evenly. Cook until golden brown, about 2 minutes, then turn and
cook on another side until golden brown and crisp around edges. Repeat
with remaining batter, spraying pan as needed to prevent sticking.
Place rounds in a single layer on paper towels after removing from
skillet, then place in a single layer on a lightly greased cookie
sheet.
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