Here’s a Heart Healthy recipe just in time for St. Patrick’s Day. One thing comes to mind when it comes to St. Patrick’s Day – GREEN! I love to serve green foods on the March 17th holiday, and it is the perfect excuse to eat your greens all month long. You know they are good for you – your momma always told you so! In fact there are so many green food choices – green apples, kiwi, lime, pears, avocado, asparagus, artichokes, broccoli, kale, green peppers, green beans, spinach, zucchini, and green cabbage – that help keep vision sharp and bones and teeth strong; while also helping prevent cancer. This month there is no excuse, so dig into those delicious greens!
DID YOU KNOW?
- You know spinach must be good for you because of its rich color – proof that this leafy green contains many vitamins, minerals and antioxidants.
- Just 1/2 cup of cooked spinach has 25% of daily folate needs, which is especially important for expecting moms – helping prevent a type of birth defect in unborn babies.
Chopped Greek Salad
All the components of our favorite dip tossed into a salad – I had these ingredients leftover and tossed them together to create this outstanding salad – lesson: use what you have!
2 cups chopped fresh baby spinach
1 cup chopped peeled cucumber
1/2 cup chopped sun-dried tomatoes, reconstituted
1/4 cup chopped red onion
1/4 cup chopped avocado
1/4 cup crumbled reduced-fat feta cheese
2 tablespoons sliced Kalamata olives
1/4 cup chopped pecans, toasted
2 tablespoons lemon juice
1 tablespoon vinegar
1 teaspoon olive oil
Pepper to taste
In large bowl, combine all ingredients except lemon juice, vinegar and olive oil. In small bowl, whisk together lemon juice, vinegar and oil. Toss with spinach mixture and season to taste.
Terrific Tip: Reconstitute sun-dried tomatoes, let stand in hot water 5 minutes, and drain.
Serving Option: Toss in grilled chicken or any leftover meat for an awesome main dish salad.
Makes 5 (1 cup) servings
Nutritional info per serving:
Calories 110, Calories from Fat 60%, Fat 8g, Saturated Fat 1g, Cholesterol 3mg, Sodium 198mg, Carbohydrates 8g, Dietary Fiber 2g, Total Sugars 3g, Protein 3g, Dietary Exchanges: 2 vegetable, 1 1/2 fat
Written by: Holly Clegg, Culinary Expert
About the Author
With over 1 million cookbooks sold, Holly Clegg has become a culinary expert on easy, healthy and practical recipes through her best-selling trim&TERRIFIC® cookbook series, including the more targeted health focused cookbooks, Diabetic Cooking with the American Diabetes Association, Eating Well Through Cancer, and Eating Well to Fight Arthritis. Clegg has appeared on Fox & Friends, NBC Weekend Today, QVC, The 700 Club, USA Today, Web MD and The Huffington Post. She also has a phone application, Mobile Rush-Hour Recipes.