THREE CHEESE GREEN SALAD

THREE CHEESE GREEN SALAD

Ingredients:

• 1 piece of large-head lettuce, shredded and rinsed

• 1 cup of Swiss cheese, cut into cubes

• 1 cup of feta cheese crumbles

• 1 cup of Parmesan cheese, shredded

• 1 cup of pecan, toasted

• ½ cup of olive oil

• ½ cup of white balsamic vinegar

• 1 tablespoon of Italian seasoning, or to taste

• 1 tablespoon of black pepper, freshly grounded

Procedure:


- In a large bowl, combine together the Swiss cheese, feta cheese, Parmesan cheese, pecans and lettuce.

- In a small bowl, beat oil, vinegar, Italian seasoning, and pepper.

- Pour dressing to salad and toss until well coated. Chill before serving.

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FRUIT N SPINACH SALAD

FRUIT N SPINACH SALAD


Ingredients for salad:

• 1 pound of fresh spinach, shredded and rinsed

• 4 cups of strawberries, washed and sliced

• 1 can of mandarin oranges, drained (11 ounce weight)

• 1 piece of large star fruit, sliced

Ingredients for ginger salad dressing:

• 1/3 cup of fresh lemon juice

• 2 tablespoons of olive or canola oil

• 2 tablespoons of white sugar, or to taste

• ¾ teaspoon of ground ginger

• 2 teaspoons of grated lemon peel

Procedure:

- Divide spinach and assorted fruits on 12 salad plates. Cover and chill.

- In a glass jar with air-tight lid, combine together all the ingredients for dressing. Shake vigorously, until mixed well.

- Before serving: drizzle dressing on salad.

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FRESH VEGETABLE SALAD

Fresh Vegetable Salad

Ingredients for salad:

• 2 cups of celery, sliced
• 2 cups of cauliflower, thinly sliced
• 2 cups of cherry tomatoes, cut into 2
• 2 cups of carrots, thinly sliced
• 2 cups of cucumber, sliced
• 1 piece of medium onion, thinly sliced and rings separated
• ¾ cup of olive or vegetable oil
• ½ cup of fresh parsley, minced
• 3 tablespoons of white wine vinegar or cider vinegar
• 1 teaspoon of salt, or to taste
• 1 teaspoon of ground mustard
• 1/8 teaspoon of ground white pepper, or to taste
• 1 clove of garlic, finely minced

Ingredients for dressing:

• ¾ cup of olive or vegetable oil
• ½ cup of fresh parsley, minced
• 3 tablespoons of white wine vinegar or cider vinegar
• 1 teaspoon of salt, or to taste
• 1 teaspoon of ground mustard
• 1/8 teaspoon of ground white pepper, or to taste
• 1 clove of garlic, finely minced

Procedure:

- In a bowl, combine together celery, cauliflower, tomatoes, carrots, cucumber and onion rings.

- In a large glass jar with an air-tight lid, mix together all the ingredients for dressing by shaking the jar vigorously.

- Pour dressing over the vegetables and toss to coat. Cover and chill in the refrigerator before serving.

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ASIAN-STYLE COBB SALAD

Asian-Style Cobb Salad

INGREDIENTS

• 5 cups chopped romaine lettuce

• 1 (11-ounce) can mandarin oranges in light syrup, drained

• 1/3 cup shredded chicken

• 1/3 cup grated carrots

• 1 avocado, halved, seeded, peeled and diced

• 2 hard-boiled eggs, diced

• 1/4 cup sliced green onions

FOR THE SESAME VINAIGRETTE

• 1/4 cup plus 2 tablespoons rice wine vinegar

• 1 clove garlic, pressed

• 1 tablespoon sesame oil

• 1 tablespoon sugar

• 1 teaspoon freshly grated ginger

• 1 teaspoon soy sauce

DIRECTIONS:

• To make the vinaigrette, whisk together rice wine vinegar, garlic, sesame oil, sugar, ginger and soy sauce in a small bowl; set aside.

• To assemble the salad, place baby greens in a large bowl; top with arranged rows of mandarin oranges, chicken, carrots, avocado, eggs and green onions.

• Serve immediately with sesame vinaigrette.

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GREEK SALAD

Greek Salad

INGREDIENTS:

• 5 cups chopped romaine lettuce

• 1 small red onion, thinly sliced

• 1 English cucumber, thinly sliced

• 1/2 cup cherry tomatoes, halved

• 1/4 cup sliced Kalamata olives

• 1/4 cup crumbled goat cheese

• Freshly ground black pepper, to taste

FOR THE LEMON VINAIGRETTE

• 1/4 cup olive oil

• 1/4 cup apple cider vinegar

• Zest of 1 lemon

• 3 tablespoons freshly squeezed lemon juice

• 1 1/2 tablespoons Imperial Sugar Extra Fine Granulated Sugar

DIRECTIONS:

• To make the vinaigrette, whisk together olive oil, apple cider vinegar, lemon zest and juice and sugar in a small bowl; set aside.

• To assemble the salad, place romaine lettuce in a large bowl; top with red onion, cucumber, tomatoes, olives, goat cheese and pepper, to taste. Pour dressing on top of the salad and gently toss to combine.

• Serve immediately.

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MY HEALTHY LIFE STYLE

Fruits and vegetables - Healthy Diet

Fruits and vegetables contain important vitamins, minerals and plant chemicals. They also contain fibre.There are many varieties of fruit and vegetables available and many ways to prepare, cook and serve them.A diet high in fruit and vegetables can help protect you against cancer, diabetes and heart disease.Eat five kinds of vegetable and two kinds of fruit every day for good health. When buying and serving fruit and vegetables, aim for variety to get the most nutrients and appeal.

Fruits and vegetables contain many vitamins and minerals that are good for your health. These include vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid. Folic acid may reduce blood levels of homocysteine, a substance that may be a risk factor for coronary heart disease.

Fruits and vegetables are low in fat, salt and sugar. They are a good source of dietary fibre. As part of a well-balanced, regular diet and a healthy, active lifestyle, a high intake of fruit and vegetables can help you to:

• Reduce obesity and maintain a healthy weight

• Lower your cholesterol

• Lower your blood pressure

Vegetables and fruit contain phytochemicals, or plant chemicals. These biologically active substances can help to protect you from some diseases. Scientific research shows that if you regularly eat lots of fruit and vegetables, you have a lower risk of:

• Type 2 diabetes

• Stroke

• Heart (cardiovascular) disease – when fruits and vegetables are eaten as food, not taken as supplements

• Cancer – some forms of cancer, later in life

• High blood pressure (hypertension)

Fruit is the sweet, fleshy, edible part of a plant. It generally contains seeds. Fruits are usually eaten raw, although some varieties can be cooked. They come in a wide variety of colours, shapes and flavours. Common types of fruits that are readily available include:

• Apples and pears

• Citrus – oranges, grapefruits, mandarins and limes

• Stone fruit – nectarines, apricots, peaches and plums

• Tropical and exotic – bananas and mangoes

• Berries – strawberries, raspberries, blueberries, kiwifruit and passionfruit

• Melons – watermelons, rockmelons and honeydew melons

• Tomatoes and avocados

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