8/10/11

Need a Salad Makeover?

by Ruth Estrada, TWU Dietetic Intern

Guest Post by Ruth Estrada
TWU Dietetic Intern


I tend to get in a rut with my salads. I always find myself making the same type of salad with the same flavored dressing, but it has finally come to a point where I need to do something different with my salads. The problem is, I’m not sure how to do this. I know I can try a different flavored dressing. I could change the type of salad mix that I use, but it still tastes the same to me. I think a good plan would be to look for an easy and simple salad recipe.

I went to Market Street’s website to look for a recipe and I found one that had one of my favorite fruits, mango! This recipe also called for spinach leaves, which happens to be one of my favorites as well. They named the recipe “Spinach, Avocado and Mango Salad.” It offers a wealth of color and texture, as well as antioxidants. I personally would have never thought to add mangoes to my salad. Perhaps it’s my personal lack of creativity in the kitchen; however, there is always a solution to that!

Recipes provide excellent ideas and if there is something you do not like in a recipe, you can always change it or swap it out for something else. For example, this recipe calls for radicchio. I personally do not like the flavor of it, so in this case, instead of trying to find something different to replace it with, I simply took it out.

Another great thing about this recipe is that it provides the recipe for you to make your own salad dressing. The salad dressing is perfect for the salad and it provides a unique flavor. It makes enough salad dressing for you to put in a container and save what is left over for later. If you are a person who gets stuck making the same thing over and over again, give this recipe a try. It’s a quick and easy recipe to prepare; it has good heart-healthy fats and has an excellent mixture of flavors. If you are not a fan of spinach leaves, try a different salad mixture that you like better. Salads are an excellent way to get in your daily servings of vegetables. If you are cooking for two, cut everything in half under the “salad” ingredients. This way, you avoid having left over salad, which tends to get soggy. Add a small side of lean protein and a small piece of fruit and you got yourself a nutritious balanced meal!

Spinach, Avocado & Mango Salad
Serving: 4 Prep Time: 20 minutes

Ingredients
Dressing:
1/3 cup orange juice
1 tablespoon red-wine vinegar
2 tablespoons hazelnut oil, almond oil or canola oil
1 teaspoon Dijon mustard
¼ teaspoon salt, or to taste
Freshly ground pepper, to taste

Salad:
10 cups baby spinach leaves, (about 8 ounces)
1 ½ cups radicchio, torn into bite-size pieces
8-12 small red radishes, (1 bunch), sliced
1 small ripe mango, sliced
1 medium avocado, sliced

Preparation:

1. To prepare dressing: Whisk juice, vinegar, oil, mustard, salt and pepper in a bowl.

2. To prepare salad: Just before serving, combine spinach, radicchio, radishes and mango in a large bowl. Add the dressing; toss to coat. Garnish each serving with avocado slices.

For more Eating Well recipes go to:

http://www.eatingwell.com/recipes_menus
http://www.marketstreetunited.com/  then click on “recipes” in the top menu

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