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Baby Spinach salad and Mixed beans with fresh balsamic herb dressing
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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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Description: Roasting caramelizes the sugars and brings out the sweetness of the tender chunks of butternut squash that punctuate this golden yellow polenta casserole. It is finished off with the herbal overtones of butter-browned sage. We like this squash because it's easier to peel and cut compared with some squash. Marked by a tan exterior, the interior is a bright, rich orange. The butternut's flesh is less "stringy" than many squash making it perfect for purees and efficient cubes.
¦Butternut squash contains many vital poly-phenolic anti-oxidants and vitamins. Similar to other cucurbitaceae members, it is very low in calories; provides just 45 cal per 100 g. It contains no saturated fats or cholesterol; but is rich source of dietary fiber and phyto-nutrients. Squash is one of the common vegetable that is often recommended by dieticians in the cholesterol controlling and weight reduction programs.
¦It has more vitamin A than that in pumpkin. At 10630 IU per 100 g, it is perhaps the single vegetable source in the cucurbitaceae family with highest levels of vitamin-A, providing about 354% of RDA. Vitamin A is a powerful natural anti-oxidant and is required by body for maintaining the integrity of skin and mucus membranes. It is also an essential vitamin for vision. Research studies suggest that natural foods rich in vitamin A helps body protect against lung and oral cavity cancers.
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