VEGETABLE Facts and Hints
To prevent your salad from
going soggy, place in inverted saucer in the bottom of the salad bowl. The
moisture will drain under the bowl and protect delicate leaves from wilting.
Parsley may cause sun sensitivity in some individuals.
To crisp up wilted veggies, soak them in cold water with the juice of one lemon
for one hour.
Adding salt to the water you are using to wash vegetables will help remove sand
and draw out insects.
Adding a pinch of sugar to veggies during cooking will bring out more flavor.
Remove vegetable stains with a slice of wet potato or vinegar.
Adding a small piece of horseradish to a pickle jar will keep the pickles
crispy.
Plants that may interfere with calcium absorption include spinach, rhubarb, and
the cocoa bean (chocolate).
Veggies high in beta carotene may interfere with menstruation. Women with
problems should limit their consumption of carrots, broccoli, squash and other
vegetables high in this nutrient.
Do not store vegetables in water. It causes them to lose a large percentage of
their nutrients.
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EGG, SPINACH, TURKEY SALAD
PREP TIME: 20 MIN
FOR 2 SERVINGS: HALF THE INGREDIENTS FOR 8
SERVINGS: DOUBLE THE INGREDIENTS
FOR 4 SERVINGS YOU WILL NEED:
1 pkg (5oz) fresh smoked breast of turkey
1 can (8oz) asparagus tips
1 bunch spinach
2 hard-cooked eggs
1 green onion
2 medium tomatoes, optional
MUSTARD DRESSING:
4 Tbsp prepared mustard
3 Tbsp water 6 Tbsp olive oil
2 Tbsp vinegar
PREPARATION:
1. Slice the turkey into 1/2 inch strips.
Drain the asparagus.
Wash and stem the spinach and chop coarsely.
2. Chop the eggs and onion. Slice the
tomatoes, if used.
3. Prepare the dressing by placing the
mustard in a bowl. Gradually whisk in the water until it is
thoroughly incorporated. Slowly beat in the oil. Add the
vinegar and beat until well combined.
4. When ready to serve, toss all the salad
ingredients together in a bowl. Pour on the dressing and
serve.
TIPS: A pungent mustard dressing spikes
this wonderful combination of turkey, asparagus, spinach and
eggs. It is simple to assemble and makes an inviting
luncheon salad for guests or family. You might wish to
substitute fresh asparagus for the canned when it is in
season.
EGGPLANT SALAD MEDITERRANEAN
PREP TIME: 30 MIN OVEN TEMP: 350 DEGREES
F COOK TIME: EGGPLANT 35 MIN
FOR 4 SERVINGS YOU WILL NEED THE FOLLOWING:
2 medium eggplants
2 large tomatoes, peeled and diced 3/4 cup chopped parsley 2 tbsp. grated onion 2/3 cup olive or salad oil Juice of 1 lemon Salt and pepper to taste 1 can (4 oz.) pitted black olives, drained, optional Romaine lettuce leaves Tomato and red onion slices for garnish Minced parsley
PREPARATION:
1. Puncture eggplant in several places with
fork or knife. Place in pan and bake at 350 degrees F for
35 min. or until soft. Cool. Peel and dice.
2. Combine tomatoes, parsley, onion, oil, lemon juice, seasonings and olives, if used. Stir into eggplant. 3. Serve warm as a side dish or chilled, garnished with lettuce leaves, tomato and red onions slices. Sprinkle with parsley. 4. Or stuff into warm pita or French rolls. If using pita bread, spoon mixture lightly into pockets. If using rolls, scoop out centers first.
TIPS: This eggplant salad makes a colorful
side dish to serve with any main course or by itself as a
stuffing for pita bread or rolls. This salad can also be
used as an appetizer.
LAYERED RAINBOW SALAD WITH BROCCOLI SPROUTS
FOR 8 SERVINGS: DOUBLE THE INGREDIENTS
FOR 4 SERVINGS YOU WILL NEED THE FOLLOWING:
1 cup mixed salad greens
1 cup baby greens, stems removed
1/2 cup watercress
2 Tbsp flaxseed or olive oil
1/4 tsp dried mustard
1 tsp minced fresh garlic
1 Tbsp apple cider vinegar
1/2 cup minced fresh cilantro
2 Tbsp fresh lemon juice
1/2 cup broccoli sprouts (Brocco Sprouts)
1/2 cup shredded beets
1/2 cup shredded carrots
1 hard-boiled egg, sliced, for garnish
Fresh dill weed, for garnish
PREPARATION:
1. Combine the mixed greens, baby greens,
and watercress in a large salad bowl; set aside.
2. In a small bowl, whisk the oil, mustard,
garlic, vinegar, cilantro, and lemon juice.
3. Pour the dressing mixture over the
greens and toss lightly.
4. Add the broccoli sprouts. Layer on the
beets and then the carrots.
5. Garnish with the eggs and dill weed.
6. Cover the bowl and keep in the fridge
until ready to serve.
TIPS: This is an all-in-one salad your
liver will surely love for a light lunch or dinner. This
will last for several meals in the fridge and gets better
every day. It is packed with purifying greens,
antioxidant-rich broccoli sprouts, betaine-rich crimson
beets, and even cilantro. For a complete meal you may add
chicken, turkey, or French bread along with your favorite
soup. Be creative and try something that will keep you
satisfied. With such a wonderful combination of all these
healthy ingredients, you can't go wrong.
COLORFUL CALIFORNIA COLESLAW
FOR 2 SERVINGS: HALF THE INGREDIENTS FOR 8
SERVINGS: DOUBLE THE INGREDIENTS, BUT REDUCE
THE
DRESSING. USE 1 1/2 TIMES THE AMOUNT.
FOR 4 SERVINGS YOU WILL NEED THE FOLLOWING:
1 small head of cabbage, shredded
1 small white onion, chopped
1 green pepper, chopped
1 red pepper, chopped
1 small carrot, grated
3 Tbsp minced parsley
DRESSING:
1/2 cup cider vinegar
3 Tbsp sugar
1/2 tsp salt
1/4 tsp white pepper
1/2 cup olive oil
PREPARATION:
1. Combine cabbage, onion, green and red
peppers, carrot, and parsley. Toss to mix.
2. Combine the vinegar, sugar, salt, pepper
and oil in a jar or shaker. Shake to blend.
3. Pour mixed dressing over slaw. Cover and
chill.
4. Gently toss at serving time.
TIPS: This colorful coleslaw is dressed
with a slightly sweet vinaigrette-type dressing. You'll find
it a perfect addition to both summer and winter menus. For a
different taste, add a little freshly crushed garlic. This
coleslaw goes well with fried chicken, spareribs, or any
barbecued meat, of course. It will also keep for several
days in the refrigerator.
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