Recipe of the Week

This chopped salad uses the Saladmaster food processor to prep vegetables and fruit. The cones used are indicated by each item. If you do not have the Saladmaster food processor, you can slice and chop using a grator box or another food processor. Contact me to learn more about the Saladmaster food processor.

Phytofit Chopped Rainbow Salad

16-ounce bag of petite English peas defrosted

1/4 green cabbage cone #3

1/4 red cabbage cone #3

2 carrots cone #3

2 apples cone #3

1 pear cone #3

1 zucchini cone #2

1 beet cone #2

1 lemon zest cone #1

1 juice of lemon squeezed

Add English peas to a large mixing bowl. Place mixing bowl under Saladmaster food processor and chop all ingredients using recommended cones. Squeeze lemon juice on salad and toss. 

This whole salad, which is very large, has approximately 850 calories. If you ate half, you would be eating 425 calories with no fat or added sugar.  Half of the recipe provides an excellent source of complex carbohydrates, it’s low in sodium, has no added sugar and is an excellent source of protein.  You would also be getting more than twice your recommended daily intake of vitamins A and C, and a healthy dose of potassium, iron and calcium. Plus, you will be consuming at least half of your recommended fiber. This delicious mixture of complex carbohydrates promises that you would not be hungry for several hours!

Salad Dressing:

Commercial salad dressings are typically laden with sodium and oil. If you are lucky enough to find one salad dressing without added oil, you will notice the sodium content increases substantially. I recommend staying clear of processed salad dressings and opting for balsamic vinegar and lemon juice.

I absolutely love balsamic vinegars and enjoy the wide variety of flavors which are available from The Olive Tap. (www.theolivetap.com) This is not a paid commercial advertisement, just me recommending something I use several times a day. Balsamic vinegar is great alone on salads and greens. You can also find flavored vinegars in your local grocery stores and specialty shops. 

 

When I want to impress guests, I will use my version of Jane & Ann Esselstyne’s “3-2-1 Dressing,” which includes 3 tablespoons of balsamic vinegar, 2 tablespoons of mustard (your choice) and 1 tablespoon of pure maple syrup. Mix those in a small bowl and you have an excellent salad dressing.