Salad

Eating lots of fruits and vegetable Salad may help you ward off heart problems, stroke and particular sorts of cancer. Include dark green, leafy vegetables, yellow, orange and red fruits and vegetables, cooked tomatoes and citrus fruits. If you consume 2,000 calories each day, target at least nine servings or 41/2 cups of fruits and veggies.

Salad Packs A Health Punch

Try mangos and sweet potatoes. Mangos are rich in fiber, do not have cholesterol or unhealthy fat and are full of potassium and beta-carotene. They help replenish energy. Sweet potatoes will be the most nutritious and heart-healthy vegetable, in line with the National Center for Science inside the Public Interest. They’re fat-free, cholesterol-free, reduced sodium and full of fiber. Besides the great taste, the sweet potato is an excellent source of vitamins A, C and E. Cumin is a good method to obtain iron and cumin seeds promote a proper digestive system.

Spring Salad with Chutney Dressing and Sweet Potato-Cumin Crisps

Salad Packs A Health Punch Preparation

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 water

2 tablespoons vegetable oil

Salad Packs A Health Punch Complete

Prepare Sweet Potato Cumin Crisps; put aside. For dressing, combine chutney, sour cream, yogurt, and cilantro; mix well. Refrigerate until willing 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 privately. Makes 6 servings.

Note: For a main dish salad, toss 3 glasses of cubed cooked chicken with a few dressing and arrange on plates with greens.

How to make Salad Packs A Health Punch

Combine all ingredients in a very bowl; mix well. Spray an 8-inch nonstick skillet or omelet pan with cooking spray make 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 the medial side until golden brown and crisp around edges. Repeat with remaining batter, spraying pan when necessary to prevent sticking. Place rounds inside a single layer in writing towels after removing from skillet, then place in the single layer on the lightly greased cookie sheet. Bake in the 325° ovens for 10 or 15 minutes or until crisp and dry. Cool before serving. Makes about 1 dozen.

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