Monday, February 22, 2010
Salad of the Moment
I have mentioned before that we eat a big salad with both lunch and dinner. These salads vary depending on my mood. I tend to get bored easily with food combinations so I have to change the salad contents for that reason. There are always a few things I like to include in my salads for maximum nutrition, these are:
1. Dark leafy greens (I tend to favor organic baby spinach)
2. Beans, cooked without salt, for protein (whole or pureed)
3. Salsa for lycopene, flavor and to stand in for fatty dressings
4. A few raw seeds or nuts so the fat soluble vitamins can be absorbed
5. Dulse granules for iodine since we don’t use much salt and what we do use is either sea or kosher salt (doesn’t contain iodine)
I am one of those people that actually like salad. I have been known to eat them for breakfast. Strange, I know. But it does make a nutrient packed meal, even for breakfast. Here is my current favorite salad.
Salad of the Moment
4 cups baby spinach
¼ cup cold cooked cannellini beans
¼ cup salsa
1 tablespoon raw sunflower seeds
Sprinkle of dulse granules (nutrition below assumes 1/4 teaspoon)
Combine and enjoy.
Amount Per Serving
Calories - 266.57
Calories From Fat (18%) - 48.34
Total Fat - 5.75g
Saturated Fat - 0.7g
Cholesterol - 0mg
Sodium - 500.13mg (came mostly from the salsa)
Potassium - 1842.24mg
Total Carbohydrates - 41.07g
Fiber - 12.31g
Sugar - 2.49g
Protein - 17.67g
Today I had this salad with a small bowl of leftover mushroom, lentil and wheat berry soup. It made a filling meal that had some cooked and some raw food which is how I prefer to eat. When the weather is cold the idea of all raw food just isn’t that appealing to me.
This salad contains approximately 11,500IU of vitamin A, 35mg of vitamin C, 260mg of calcium, 9mg of iron, 250mcg of folate, 580mcg of vitamin K, 175mg of phosphorus, and 115mg of magnesium. I love meals like this that I can toss together in a few minutes that are packed with nutrition. If you make a pound of beans on the weekend you will have plenty for salads during the week. A pound of cooked beans for salad will last Dan and me for a week, assuming we have salad with lunch and dinner.
I need to finish my projects for today so it will be a while before I am back on-line. I am making a raw asparagus salad tonight. If you haven’t tried raw asparagus you should it has a great crunch and light flavor that we both love.
Before I go here is a completely gratuitous picture of my boys (Nicco and Massimo). They are two of my three cat hair making machines. We adore them, but they are high maintenance. As their human father would say, they take after their mother (me).
On that note I have to run. I hope are all having a great day. Talk to you later.