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Nutritious, delicious salads
dishes or main entrees. Research has In addition, salads are economical
shown that people who eat salads take in when they take advantage of fresh fruits
Salads are healthy, versatile additions to
greater amounts of essential nutrients such and vegetables that are in season or serve
any family’s eating plan. They are easy to
as Vitamins C and E and folic acid than as the base to stretch protein sources such
make, and can be served as snacks, side
those who avoid greens. as shrimp or steak. A main dish salad
brings a fresh flavor to dinner without
Marinated Four-Bean Salad
breaking the food budget.
Each salad ingredient has unique bene-
From the Ohio Soybean Council
Makes 8 servings
fits, so it’s important to use a variety of
vegetables, fruits, nuts and other items to
Salad Dressing Salad
build a nutritious, tasty salad.
1/3 c. soybean oil 1 (14½-oz.) can cut green
• Darker salad greens contain the
3/4 c. white vinegar beans, drained
antioxidant beta-carotene, which
1/2 c. sugar 1 (14½-oz.) can sliced carrots,
helps prevent certain cancers, and
1 t. minced garlic drained
folic acid, which helps tissues grow.
1/2 t. freshly ground pepper 1 (14½-oz.) can wax beans,
They also are good sources of Vitamin
ents and antioxidants, which help
1/2 t. celery seeds drained
C, potassium and fiber.
protect against some cancers and infections.
1 (15½-oz.) can kidney beans,
• Nuts are loaded with vitamins,
• Salad dressings made from healthy
drained minerals, protein and cancer-fighting
oils such as canola, soy, olive and other
1 (10-oz.) package frozen antioxidants.
vegetables help the body absorb other
shelled edamame (shelled • Tomatoes and cherries contain potas-
nutrients. Today, the majority of salad oils
soybeans), thawed
sium and lycopene, which help protect
and dressings contain no trans fats.
1 medium sweet onion,
against heart disease and cancer.
Here are some easy recipes to bring
chopped
• Berries and raisins have phytonutri-
flavor and nutrition to your salad bowl.
1 red bell pepper, chopped
Combine dressing ingredients; mix well. Set aside.
Warm Pasta Salad with Pecans and Spinach
Combine salad ingredients; stir in salad dressing. Chill 4 to 6 hours before serving. From the National Pecan Shellers Association
Makes 4 servings
8 oz. rigatoni or similar pasta 1 clove garlic, minced
Apple Walnut Salad
shape 5 oz. baby spinach
From Lea & Perrins Worcestershire Sauce
¼ c. vinaigrette Italian or Greek 1 c. ricotta cheese
Makes 4 servings
salad dressing Salt and freshly ground
1 T. melted butter 1 medium Golden Delicious
½ c. chopped sweet onion pepper, to taste
1 T. Worcestershire sauce apple, cored and diced
2 T. olive oil ½ c. toasted pecans
½ c. chopped walnuts ½ of a large lemon
2 medium Gala, Jonathan or 1 c. chopped celery
Cook pasta in 2 quarts boiling, salted water until al dente, about 7 to 8 minutes.
other red apples, cored and ½ c. golden raisins
Transfer pasta to large bowl; toss with salad dressing. Keep warm.
diced ½ c. light mayonnaise
In a large skillet, over medium-high heat, cook onions in olive oil until softened but
Preheat oven to 300 degrees F.
not brown, 3 to 4 minutes. Add garlic; cook for 1 minute longer, stirring constantly.
In a small bowl, combine butter and Worcestershire sauce; add walnuts, stirring to
Add spinach to skillet; cook until just beginning to wilt, 2 to 3 minutes.
coat. Let stand for 5 minutes. Spread walnuts in a single layer on baking sheet.
Bake for 15 minutes, watching carefully so walnuts do not burn. Toss warm pasta with ricotta cheese. Add spinach mixture; toss gently to combine.
Season with salt and pepper. Top with toasted pecans. Serve immediately.
In a medium bowl, combine diced apples. Squeeze lemon juice over apples, toss-
ing to coat. Add celery, raisins and walnuts, stirring gently to combine. Fold in
mayonnaise. Refrigerate until ready to serve.
Strawberry Spinach Salad
Makes 6 to 8 servings
Grilled Chicken Picante Salad
2 T. butter ¼ teaspoon paprika
Adapted from Pace Foods ¾ c. sliced or slivered almonds 16 ounces fresh spinach, stems
Makes 4 servings
½ c. vegetable oil removed, baby spinach or
1 c. picante sauce 1 (16-oz.) can black beans or ½ c. sugar mixed spring
3 T. vegetable oil, divided black soybeans, rinsed and ¼ c. cider vinegar salad greens
1 T. lime juice drained ¼ c. red wine vinegar 1 pint strawberries, stems
2 cloves garlic, minced 2 medium oranges peeled, 2 T. sesame seeds removed, sliced
4 skinless boneless chicken cut into ½-inch cartwheel 1 T. poppy seeds ½ c. thinly sliced red onion
breast halves slices and separated into 1½ tps. finely minced onion rings, cut in half
½ t. chili powder (mild, medi- segments (You can use a grater. Or,
um or hot) 2 green onions, sliced use dried, minced onions.)
6 c. mixed salad greens, torn
In a small skillet, melt butter. Cook and stir almonds until lightly browned and
into bite-size pieces
fragrant. Watch carefully; do not overcook. Remove almonds to a paper towel. Set
To make salad dressing, in a medium bowl, mix picante sauce, 2 tablespoons oil, aside to cool.
lime juice and garlic. Set aside.
In a small bowl or 12- to 16-ounce jar, combine, oil, sugar, both vinegars, sesame and
Brush chicken with remaining oil; sprinkle with chili powder. Grill chicken for 15 poppy seeds, onion and paprika. Whisk or shake until well-combined. Refrigerate for
minutes or until done, turning once. Slice chicken into strips. at least 1 hour to combine flavors. (Can be made several days in advance.)
Place salad greens in a large bowl. Top with chicken, beans, oranges and onions. Toss greens with dressing. Gently stir in almonds, strawberries and red onion.
Drizzle picante sauce dressing over salad. Toss to combine. Serve immediately. Serve immediately.
36 Country Life • Ohio’s Country Journal • May 2009
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