Recipe: SUMMER LOVE: Mixed Greens with Lemon, Shallot, and Mustard Vinaigrette

A simple and oh so light way to dress a fresh bowl of mixed summer salad greens.

INGREDIENTS:

2 tablespoons fresh lemon juice

2 small shallots, peeled and minced

2 teaspoons Dijon mustard

1/2 cup extra-virgin olive oil

Salt and pepper to taste

One 5-ounce container mixed salad greens 

DIRECTIONS:

In bowl, whisk together the lemon juice, shallots, and mustard. Slowly whisk in the olive oil. Season to taste with salt and pepper. Toss with mixed salad greens. Serve immediately.

Serves 5

NUTRITION IN A BOX

Per 1 ounce salad greens and 2 tablespoons vinaigrette:

Food weight: 1.5

Calories: 128

Fat: 14 g (0 g EPA, 0 g DHA, < 1g ALA)

Saturated Fat: 2 g

Cholesterol: 0 mg

Sodium: 18 mg

Carbohydrate: 2 g

Dietary Fiber: <1 g

Sugars: <1 g

Protein: 1 g

Tuna Fish and Beans--The Perfect Match

Try this week's recipe: A classic light summer salad combination that is one of my daughter Rachel’s favorites.  This salad is simply packed with nutrients: anti-inflammatory fish omega-3 fat, fiber-rich beans and added antioxidants from the EVOO, lemon and herbs—this is one super-easy to make, super-delicious salad that should be a staple on your summer salad list.

Recipe: SUMMER LOVE…Rachel's Tuna Cannellini Bean Salad

Food weight: 2.5

INGREDIENTS:

One 15-ounce can cannellini beans, drained and rinsed

One 6-ounce can or pouch chunk-light tuna packed in water, drained and flaked

2 tablespoons finely chopped red onion

2 tablespoons chopped basil or sage

1 garlic clove, peeled and minced

2 tablespoons extra-virgin olive oil

Juice of 1 lemon

1/2 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

DIRECTIONS:

In a bowl gently toss together the beans and tuna. Fold in the red onion, basil or sage, garlic, olive oil, lemon juice, salt and pepper. Serve immediately or chill until ready to serve.

Serves 4

NUTRITION IN A BOX

Per 1/2 cup serving:

Food weight: 2.5

Calories: 244

Fat: 12 g (0 g EPA, 0 g DHA, <1g ALA)

Saturated Fat: 3 g

Cholesterol: 17 mg

Sodium: 422 mg

Carbohydrate: 18 g

Dietary Fiber: 4 g

Sugars: <1 g

Protein: 17 g

Summer Love...Great HUMMUS!

DELICIOUS AND SATISFYING, HUMMUS WHIPS UP IN MINUTES. ENJOY THIS MIDDLE EASTERN STAPLE AS A DIP FOR A TRAY OF FRESH SUMMER VEGGIES OR AS A TASTY FILLING OR “BINDER” FOR A VEGGIE-PACKED WHOLE GRAIN SANDWICH. IT SIMPLY DOESN’T GET MUCH MORE NUTRITIOUS THAN THIS.

Made from high fiber and protein legumes (chickpeas), this weeks' recipe also gives you an extra vitamin and antioxidant boost from the peppers, garlic, EVOO and lemon. Hummus should be a staple in every health conscious person’s diet.

Recipe: Dr. Janet's Roasted Red Pepper Hummus

Light, delicious and nutritious--use as a vegetable dip or sandwich filler.

Food weight: 1.5

INGREDIENTS:

1/2 cup roasted red pepper strips

One 15-ounce can chickpeas, drained and rinsed

1/2 cup water

1/2 cup tahini

2 garlic cloves, peeled and minced

Juice of 1 lemon

2 tablespoons extra-virgin olive oil

1 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

6 large basil leaves, chopped

DIRECTIONS:

In a blender or food processor mix the red pepper strips, chickpeas, water, tahini, garlic, lemon juice, oil, salt, pepper, and basil until smooth.

Serves 10

NUTRITION

Per 1/4 cup:

Food weight: 1.5, Calories: 141, Fat: 10 g (0 g EPA, 0 g DHA, < 1 g ALA), Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 243 mg, Carbohydrate: 11 g, Dietary Fiber: 3 g, Sugars: < 1 g, Protein: 4 g
Use either jarred, or Roasted Red Pepper Strips. Refrigerate for at least 4 hours for the best flavor.

Recipe: Angel Food Cake with Raspberry Coulis

A light and festive dessert—perfect for your Independence Day barbeque—try a slice of angel food cake, topped with raspberry coulis, blueberries, strawberries and a dollop of fat-free whipped topping.

 Food weight: 1.5

INGREDIENTS:

• 2 1/2 cups fresh raspberries
• 1/3 cup sugar
• 1 teaspoon fresh lemon juice
• 1 store bought 9” angel food cake

DIRECTIONS:

 In a saucepan add in raspberries, sugar and lemon juice and cook over low heat, stirring gently until sugar is dissolved. When mixture just begins to simmer, remove from heat and pour into a food processor. Process until smooth. Drizzle coulis over angel food cake, add tons of fresh red and blue berries, a dollop of fat-free Cool Whip and enjoy!

Nutritional Information per Serving (1 piece of cake with 2 tablespoons raspberry coulis, assorted berries and a tablespoon fat-free whipped topping). Food weight: 1.5, Calories: 170, Fat: 0 g, Cholesterol: 0 mg, Sodium: 320 mg, Carbohydrate: 41 g, Dietary Fiber: 1 g, Sugars: 8 g, Protein: 3 g