Thursday, June 21, 2012

Beat the Heat & Heart Disease

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I had a bit of a scare recently and had to visit my Cardiologist. I began researching  meals that were both appetizing and provide the nutrition my body needs. While doing research I came across this salad in Better Homes and Garden that really hit the mark and I felt the need to share with you. Summertime we're always looking for lite fare so try this for your next meal. It's a great addition to your weekly menu or when you entertain friends.

Carrot, Fruit, and Spinach Salad
2 medium carrots, peeled
1 1/2 cupsfresh pineapple chunks or one 15-ounce can pineapple chunks, drained
1/4 cup raisins
1/4 cup pecan pieces
1/2cup plain low-fat yogurt
1 tablespoonfrozen orange juice concentrate, thawed
1 medium white or yellow peach or nectarine
1 1/2 cups torn spinach or sorrel leaves

1. Using a vegetable peeler, cut carrots lengthwise into thin strips (you should have about 2 cups). In a medium bowl combine carrot strips, pineapple chunks, raisins, and pecan pieces. Stir together yogurt and orange juice concentrate. Stir yogurt dressing into carrot mixture. Cover and chill at least 4 hours or up to 3 days.
2. Cut peach or nectarine into thin wedges and toss with carrot salad. Serve on plates lined with spinach or sorrel leaves. Makes 4 side-dish servings.

Nutrition Facts                                           
  • Servings Per Recipe 4,
  • Calories 164,
  • Protein (gm) 4,
  • Carbohydrate (gm) 28,
  • Fat, total (gm) 5,
  • Cholesterol (mg) 2,
  • Saturated fat (gm) 1,
  • Dietary Fiber, total (gm) 4,
  • Vitamin A (IU) 4956,
  • Vitamin C (mg) 25,
  • Sodium (mg) 61,
  • Calcium (DV %) 81,
  • Iron (DV %) 2,
  • Vegetables () 1,
  • Fruit () 2,
  • Fat () 1,
  • Percent Daily Values are based on a 2,000 calorie diet


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  3. Sounds like a great recipe! Looks delicious!