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What to put on your salads???
Look for dressings with less than 3 grams of sugar per 2-tablespoon serving. You'll find
this information listed on the Nutrition Facts Panel under the heading "Total
Carbohydrate." When it comes to fat, look for commercial dressings made with
heart-healthy monounsaturated fats like extra-virgin olive oil and canola oil. Other
vegetable oils are OK, but they don't carry the same health benefits. Be careful of
dressings touted as "low-fat" or "nonfat," since manufacturers often add extra sugar to
improve the flavor. It's also important to avoid dressings made with trans fats, since
these fats probably pose a greater risk for heart disease than saturated fats. You can
identify trans fats on the Nutrition Facts Panel under the heading "Total Fat."
Fortunately, there are many commercial dressings on the market that meet these
guidelines, but if you're unsure of the dressings you're served in a restaurant or at
someone's home, a drizzle of extra-virgin olive oil and vinegar is always a safe
substitute. Using just lemon and a little dill is great!
No-oil Lemon/Parsley Dressing * * * * *
3/4 cup distilled water
2 Tablespoon arrow root powder
juice of 1 lemon
1 cup parsley
1 1/4 teaspoon of Celtic Sea Salt
1/4 teaspoon marjoram
2 teaspoon bell pepper
dash of cayenne pepper
Combine distilled water and arrow root powder in a blender and process to combine.
Pour into a sauce pan and heat until thickened, remove from heat and cool slightly. Pour
into blender with other ingredients and process until parsley is chopped fine. Pour into a
jar and refrigerate. The dressing will thicken more as it cools.
Look for dressings with less than 3 grams of sugar per 2-tablespoon serving. You'll find
this information listed on the Nutrition Facts Panel under the heading "Total
Carbohydrate." When it comes to fat, look for commercial dressings made with
heart-healthy monounsaturated fats like extra-virgin olive oil and canola oil. Other
vegetable oils are OK, but they don't carry the same health benefits. Be careful of
dressings touted as "low-fat" or "nonfat," since manufacturers often add extra sugar to
improve the flavor. It's also important to avoid dressings made with trans fats, since
these fats probably pose a greater risk for heart disease than saturated fats. You can
identify trans fats on the Nutrition Facts Panel under the heading "Total Fat."
Fortunately, there are many commercial dressings on the market that meet these
guidelines, but if you're unsure of the dressings you're served in a restaurant or at
someone's home, a drizzle of extra-virgin olive oil and vinegar is always a safe
substitute. Using just lemon and a little dill is great!
No-oil Lemon/Parsley Dressing * * * * *
3/4 cup distilled water
2 Tablespoon arrow root powder
juice of 1 lemon
1 cup parsley
1 1/4 teaspoon of Celtic Sea Salt
1/4 teaspoon marjoram
2 teaspoon bell pepper
dash of cayenne pepper
Combine distilled water and arrow root powder in a blender and process to combine.
Pour into a sauce pan and heat until thickened, remove from heat and cool slightly. Pour
into blender with other ingredients and process until parsley is chopped fine. Pour into a
jar and refrigerate. The dressing will thicken more as it cools.
| ROASTED VEGETABLE STEW The person sending in this recipe did not give their name, so I can't give them credit for the recipe. But they wrote: "I hope you enjoy this recipe as much as my husband and I do." 5 small potatoes 1 large onion 1 large red pepper 1 medium carrot 1 small zucchini 1/4 pound sliced mushrooms 1/2 cup barley (or brown rice or lentils) 2 cloves garlic, finely chopped 2 Tablespoons extra-virgin olive oil 2 cans (12 1/2 oz) Italian stewed tomatoes 1 can (14 1/2 oz) vegetable broth 2 Tablespoons fresh parsley Chop all vegetables into bite size pieces. Toss with olive oil and garlic. Spread vegetables in a 13"x9"x2" glass baking dish. Broil 4-6 inches from heat for 15-20 minutes, or until roasted, stirring often to prevent any burning. Mix together vegetables, tomatoes, barley (or rice,or lentils), and vegetable broth in a Saucepan. Heat to boiling, cover, and simmer 15-20 minutes or until all vegetables are cooked. Place in serving dish. Garnish parsley. ENJOY! *Using lentils will change the recipe to 2 Stars. |
