Salads

Baby Spinach salad and Mixed beans with fresh balsamic herb dressing  Print Friendly  Description: Beans are a great idea for a supper side dish or for a quick lunch. This salad can be kept in the fridge for up to two days. Consuming beans adds significant amounts of fiber and soluble fiber to a diet, with one cup of cooked beans providing between nine to thirteen grams of fiber. Soluble fiber can help lower blood cholesterol. Beans are also high in protein, complex carbohydrates and iron. Balsamic has a rich tart taste, but the sweetness covers the tart flavor, making it very mellow. True balsamic vinegar is aged for between 3 and 12 years. Some balsamic vinegar is aged for up to 100 years, but they usually are very expensive. The Health Benefits of Balsamic is that it has anti-bacterial and anti-viral properties which make it an effective remedy for treating infections and wounds. Balsamic vinegar contains powerful antioxidant called polyphenols which fight cell damage and boost our immune system. The antioxidant in balsamic have also the potential to protect against heart disease, cancer, and other inflammatory conditions. Balsamic can help boost the activity of the digestive enzyme pepsin thus improving metabolism. Ingredients: 1 can 19oz (540 mL) mixed beans, drained and rinsed 1 cup (250 mL) grape tomatoes 1 cup (250 mL) red pepper, diced 1 cup (250 mL) baby spinach, washed and dried, chopped chiffonade* 1/2 cup (125 mL) red onion, finely sliced 1/2 cup (125 mL) light feta cheese, crumbled Dressing 1 tsp (5mL) fresh herb mix or make your own *Fresh herb shaker 1 tbsp (15 mL) olive oil 2 tbsp (25 mL) balsamic vinegar pepper Directions: Combine beans, tomatoes, red pepper, spinach, onion and feta cheese in a large bowl. Combine dressing ingredients in a separate bowl. Toss into salad and Serve. Servings: 6 Nutrient Information: per serving (3/4 cup/175 mL) Calories: 142 Protein: 8 g Fat: 5 g Saturated fat: 2 g Dietary cholesterol: 4 mg Carbohydrate: 19 g Dietary fibre: 5 g Sodium: 333 mg Potassium: 381 mg Notes: * Chiffonade is a cooking technique in which herbs or leafy green vegetables (such as spinach and basil) are cut into long, thin strips. This is generally accomplished by stacking leaves, rolling them tightly, then cutting across the rolled leaves with a sharp knife, producing fine ribbons. * Fresh herb shaker is made of herbs that freeze well. Mix equal measures of: Sage, finely chopped, Thyme, finely chopped, Oregano, finely chopped and Rosematy, finely chopped. Combine herbs in a small bowl and spoon into a spice shaker or plastic airtight container. Store in the freezer. Special Diet: Gluten Free, Low Sodium, High Protein, High Fibre, Low Calorie, Diabetic - Low Carb Category: Salads Submitted By: OK In Health

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Recipe

Carob Chip Protein Cookies Category: Desserts Description: This recipe is so simple to make. Mix all ingredients together in a bowl with your hands, form into balls, and place on a cookie sheet and in 8 minutes you have some healthy cookies to eat or for kids lunches. What Are the Benefits of Carob Chips? Many people enjoy chocolate chip cookies or other desserts containing chocolate chips, but using carob chips instead offers a variety of benefits. While you will not get chocolate flavor from carob chips, they do impart a sweet taste -- allowing you to satisfy your sweet tooth while getting more nutritional value and less cholesterol. Carob provides fiber and your body needs 25 to 38 g of fiber each day to keep your bowels and digestion functioning at an optimal level. Consume a 2-tbsp. serving of carob chips, and you take in 2 g of fiber. This may not seem like much; however, in comparison to 2 tbsp. of chocolate chips, which contains no fiber, it is a good option for adding fiber to your diet. If you use carob chips in baked goods, you can increase your fiber by choosing whole grain flours and high-fiber nuts for your recipe. it also has no Cholesterol. Your physician may warn you off foods such as baked goods in an effort to decrease your cholesterol intake if you have high blood cholesterol levels. Too much cholesterol in your blood may build up and block blood flow, increasing your risk of a heart attack. Limit your consumption to 300 mg per day. You can slightly lower the amount of cholesterol in the foods you make by opting to use carob chips -- a serving of this sweet chip contains no cholesterol. If you use regular chocolate chips, you take in 3.5 mg of cholesterol per 2-tbsp. serving. It also decreases your caffeine Intake. Chocolate chips naturally contain 18 mg of caffeine per 2-tbsp. serving, far less than a cup of coffee ; however, if you are a person with caffeine sensitivities, carob chips are a smarter choice as they contain no caffeine. Carob chips are a good choice to supplement your calcium intake. A 2-tbsp. serving of this food provides you with 2 percent of the daily recommended intake of calcium if you adhere to a 2,000 calorie diet. The calcium you get from carob chips promotes bone strength and density. According to the University of Maryland Medical Center, calcium may also ease symptoms of premenstrual syndrome and play a role in lowering your risk of hypertension. Full Recipe