10 Foods, 40 Recipes ~ Salads & Sandwiches

Mediterranean Tilapia & Rice Salad
Prep time: 10 minutes Cook time: 0 minutes
1 Tbsp olive oil
1 Tbsp vinegar
1 c crumbled leftover cooked tilapia
1 c cold leftover rice pilaf
1 c broccoli florets, cut into small pieces
1/4 c chopped jarred roasted red pepper
2 Tbsp crumbled feta cheese
In a mixing bowl, whisk oil, vinegar, and salt and pepper to taste. Add tilapia, rice, broccoli, red pepper, and cheese. Toss to mix. Makes 2 servings. Per serving: 298 calories, 16 g fat (3 g saturated), 414 mg sodium, 21 g carbs, 3 g fiber, 19 g protein

Tilapia Tacos
Prep time: 10 minutes Cook time: 0 minutes
1 c coarse-crumbled leftover cooked tilapia fillets
1/4 c red onion slivers
1/4 c thinly sliced kale
1/4 c canned diced tomatoes, drained
2 Tbsp crumbled feta cheese
2 tsp olive oil
2 tsp lime juice
1/8 tsp cumin
1/8 tsp red pepper flakes
2 9-inch whole-wheat tortillas, warmed
In a mixing bowl, combine tilapia, onion, kale, tomatoes, feta, oil, lime juice, cumin, pepper flakes, and salt to taste. Toss. Spoon onto tortillas. Fold tortillas in half. Cut each half into two pieces.Makes 2 servings. Per serving: 291 calories, 14 g fat (3 g saturated), 571 mg sodium, 25 g carbs, 4 g fiber, 18 g protein

Indonesian Turkey Salad
Prep time: 10 minutes Cook time: 0 minutes
1 Tbsp peanut butter
1 Tbsp hot water
2 tsp white wine vinegar
1/4 tsp minced garlic
1/4 tsp sugar
1 1/2 c bite-size strips of leftover cooked turkey breast tenders
1/4 c thinly sliced kale leaves
2 thin slices red onion
Pinch of red pepper flakes
In a mixing bowl, whisk peanut butter, water, vinegar, garlic, and sugar until smooth. Add turkey, kale, and onion. Stir to coat. Sprinkle with red pepper flakes.Makes 2 servings.
Per serving: 208 calories, 7 g fat (1 g saturated), 166 mg sodium, 8 g carbs, 1 g fiber, 27 g protein

Carolina Pork BBQ Wrap
Prep time: 5 minutes Cook time: 6 minutes
2 tsp canola oil
3 thick slices red onion
10 thin slices (4 oz) leftover cooked pork tenderloin
1 Tbsp wine vinegar
1/2 tsp sugar
Pinch of red pepper flakes
2 9-inch whole-wheat tortillas, warmed
1. Pre-heat skillet on medium. Add oil and cook for 1 minute. Add onion and salt to taste. Toss. Cover and cook, tossing occasionally, until softened, about 5 minutes. Reduce heat if onions are browning too quickly. 2. Meanwhile, stack pork slices and cut into shreds. Add the pork, vinegar, and sugar to the onion. Season with pepper flakes. Top tortillas evenly with onion-pork mixture. Roll into tubes.Makes 2 servings. Per serving: 254 calories, 10 g fat (1 g saturated), 279 mg sodium, 25 g carbs, 4 g fiber, 15 g protein

Caribe Bean Salad
Prep time: 10 minutes Cook time: 0 minutes
1 Tbsp olive oil
1 1/2 Tbsp lime juice
1/2 tsp chili powder
1 can (15 oz) black beans, rinsed and drained
1 c loose-packed fine-slivered kale leaves
2 Tbsp shredded carrot
2 Tbsp slivered red onion
In a bowl, whisk oil, lime juice, and salt and chili powder to taste. Add beans, kale, carrot, and onion. Stir to coat ingredients with dressing.Makes 2 servings. Per serving: 168 calories, 7 g fat (1 g saturated), 397 mg sodium, 26 g carbs, 8 g fiber, 7 g protein

Turkey Tortilla Panini
Prep time: 10 minutes Cook time: 5 minutes
2 9-inch whole-wheat tortillas, toasted
2 Tbsp crumbled feta cheese
4 oz leftover thin-sliced cooked turkey breast tender
4 thin slices red onion, separated
1/4 c jarred roasted red pepper strips
1/2 c finely sliced kale leaves
1. Lay one tortilla in a dry, heavy skillet or griddle pan. Sprinkle evenly with 1 tablespoon cheese. Layer on turkey, onion, red pepper, kale, remaining 1 tablespoon cheese, and remaining tortilla.2. Place pan or griddle over medium-high heat. Cook, squeezing the sandwich with a panini press or other flat weight (like a heavy frying pan) until tortilla is browned and cheese melts, 2 to 3 minutes per side. Reduce heat slightly if tortilla is browning too quickly. Remove and cut into four wedges.Makes 2 servings. Per serving: 231 calories, 6 g fat (2 g saturated), 478 mg sodium, 26 g carbs, 4 g fiber, 17 g protein

Baby Spinach and Raspberry Salad

Baby Spinach and Raspberry Salad
Serves 4

1/4 cup sunflower seeds

1/4 cup white balsamic vinegar

1 tsp honey

1 tbsp each chopped fresh parsley, tarragon, chives and basil

1 clove garlic, minced

1/2 small shallot, minced

1/4 cup canola oil

8 cups baby spinach

1 cup fresh raspberries

2 oranges, peeled, membranes removed, segmented

1 red bell pepper, cored, seeded and cut into 2-inch strips

1 medium carrot, peeled and coarsely grated
PREPARATION

Heat oven to 350°. Toast sunflower seeds on a cookie sheet for 4 minutes. Whisk together vinegar, honey, herbs, garlic and shallot. Slowly whisk in oil. Season with salt and pepper and set aside. In a bowl, toss spinach with 2 tbsp vinaigrette. Season with salt and pepper. Toss with sunflower seeds and remaining ingredients and serve.

121 calories per serving

6 g fat (0.6 g saturated)

15 g carbs

11.5 g fiber

4.7 g protein

Reinvent your veggies

We all know we should eat our veggies- but lets face it- most of us know only a few ways to prepare them. Heres some new ideas...

Spicy Sweet Potato Sticks

Peel 1 sweet potato and cut lengthwise into 3 or 4 pieces, then cut each piece lengthwise into finger-size slices. Add 1 tablespoon olive oil to a bowl and toss with potato to coat. Add a pinch of salt and pepper and 1 tablespoon chili powder blend, paprika, or chipotle steak seasoning. Toss again to coat. Spread potato sticks evenly on a baking sheet and roast at 400 degrees F for 30 minutes, turning them once halfway through. Makes 1 serving.

Crispy Cauliflower

Divide 1 head cauliflower into quarters. Chop each quarter into medium-size pieces and toss with 1 tablespoon olive oil. Make sure each piece is lightly coated. Add a pinch of salt and black pepper and sprinkle with 1 teaspoon cumin. Toss again to coat. Spread cauliflower evenly on a baking sheet and roast at 425 degrees F for 20 minutes, shaking the pan once or twice. Don't pile it up -- the more each piece touches the hot surface, the crispier it'll be. Makes 4 servings.

Mexican Corn

Pull most of husk off an ear of corn and discard, leaving a thin layer. Pull back remainder to remove silks but leave husk attached. Pour 1 teaspoon olive oil into your palm and rub into kernels. Then rub in teaspoon cumin mixed with a pinch of salt. Fold remaining husk back into place. Grill corn for 15 to 20 minutes, turning occasionally. You'll know it's done when kernels are golden with light brown grill marks. Makes 1 serving.

Grilled Greens

Rinse and dry 1 head red romaine lettuce and cut into quarters. Lightly drizzle each quarter with about 1 teaspoon extra-virgin olive oil and sprinkle with salt and pepper. Place on a hot grill, cut side down. Close grill lid to give lettuce a smoky flavor. Let cook about 3 to 5 minutes or until cut sides are just beginning to wilt. Remove from grill, drizzle each quarter with another round of olive oil, and dust with 1 tablespoon freshly grated Parmesan. Makes 4 servings.

Blueberry Balsamic Salad

Rinse and chop 2 cups peppery greens, such as arugula or watercress, and place in a bowl. Add 1/3 cup rinsed and dried blueberries, 1/3 cup chopped cucumber, 1/4 cup chopped scallions, and 2 tablespoons crumbled salty cheese like feta or ricotta salata. Top with bottled balsamic vinaigrette. Makes 1 serving.

BLT Salad

Microwave a strip of precooked microwavable bacon, cool, and chop into bits. Place 2 cups rinsed and dried arugula in a large bowl. Add bacon and 2 seeded, chopped Roma tomatoes and toss until mixed. Make your own creamy dressing: In a small bowl, whisk together 1 tablespoon plain low-fat yogurt, 1 tablespoon Dijon mustard, 1 teaspoon olive oil, clove crushed garlic, and a pinch of salt and pepper. Makes 1 serving.

Carrots and celery beg to be slathered in creamy goodness. Ditch ranch dressing and try:

Spicy Guacamole

Chop 2 avocados and throw in a bowl with 1/4 cup diced red onion, 1/2 cup seeded and chopped tomato, 1/2 seeded and chopped jalapeno, 1 tablespoon chopped fresh cilantro, juice of 1 lime, and 1/2 teaspoon salt. Mash mixture with a potato masher or a fork until it's the consistency you like. Makes 8 4-tablespoon servings.

Lemon-Fresh Hummus

Puree these ingredients in a blender or food processor: 2 cans rinsed and drained chickpeas, 2 cloves garlic, 2 tablespoons plain low-fat yogurt, 1 tablespoon sesame oil, 2tablespoons chopped fresh parsley, 2 tablespoons lemon juice, 1/4 teaspoon lemon zest, and 1/2 teaspoon salt. Makes 12 1/4-cup servings.

The phrase "a little sugar goes a long way" is usually a load of BS. Not so with these two treats;

Baked Brown-Sugar Squash

Halve 2 acorn squash and scrape out seeds. Place cut side down on a baking sheet and roast at 375 degrees F for 30 minutes. Remove from oven and flip. Place 1 tablespoon butter inside each squash. Sprinkle with 1 tablespoon brown sugar and a dash of cinnamon. Return to oven, cut side up, and bake 20 minutes more. Makes 4 servings.

Honey-Glazed Cashew Carrots

Using a steamer basket, steam 1 cup baby carrots. When carrots are just done (about 4 minutes), remove from heat, drain, then return to pot along with 2 teaspoons honey, a pinch of salt, and 1 tablespoon chopped unsalted cashews per serving. Toss to coat. (The residual heat from cooking will melt the honey to form the glaze.) Makes 1 serving.

Winter Fruit Salad with Poppy Seed Dressing

Kirsten Ellsworth

1 large head romaine lettuce torn
1 cup shredded swiss cheese
1 cup cashews
1/4 cup sweetened dried cranberries
1 apple cubed
1 pear cubed

Dressing:
1/2 cup sugar
1/3 cup lemon juice
2 tsp chopped onions
1 tsp Dijon mustard
1/2 tsp salt
2/3 cup oil
1 T poppy seeds

Combine sugar, lemon juice, onion, mustard, and salt in blender until smooth. Add oil until thick and smooth. Add poppy seeds and blend a little more. Pour over salad.

Cabbage Salad

Kirsten Ellsworth

1 head of cabbage
1/2 pound cubed swiss or mozzarella cheese
2/3 cup chopped cashews
1 pkg Ramen Noodles
2-4 chopped green onions

Mix together:
2 T sugar
1/2 cup oil
1 tsp salt
1/2 tsp accent
3 T rice vinegar
1/2 tsp black pepper
Mix together than Pour over mixed Salad.

Spinach and Strawberry Salad
Annika Davey
1 lb. fresh spinach
1/4 lb. fresh alfalfa sprouts
1/4 c real bacon bits
1/4 lb. (1c.) fresh strawberries, sliced
1/2 lb. seedless white grapes, halved
Combine above for salad and mix with Sweet and Sour Dressing Below:
1c oil
3/4 c sugar
1 tsp. salt
1/3 c. white vinegar
1 sm. onion, grated
1 tsp. Worcestershire sauce
Wash and dry spinach. Wash and slice strawberries and grapes. Combine and mix.

Apple Mallow Salad

Apple Mallow Salad
Annika Davey
1 can (20oz) crushed pineapple
1/2 c sugar
1 TBS flour
1 to 2 TBS vinegar
1 egg, beaten
1 carton (12oz) frozen whipped topping, thawed
2 md red apples, diced
2 md green apples, diced
4 c miniature marshmallows
1 c snickers candy bar, cut into pieces
Drain pineapple, reserving juice; set aside. In a pan, combine sugar,flour, vinegar and pineapple juice mix until smooth. Bring to a boil;cook and stir for 2 min. or until thickened. Remove from heat. Stir asmall amout of hot mixture into egg; return all to pan, stirringconstantly. Bring to a gentle boil; cook and stir for 2 min. Removefrom heat; cool. Fold in whipped cream, apples, marshmallows, andpineapple. Cover adn refrierate for 1 hour. Just before serving, foldin candy bar pieces.

Special chicken dinner

Follow the alterations and you have one of my favorite dinners... Mindy Butler

CHICKEN BREASTS STUFFED WITH MUSHROOMS AND SPINACH
1/2 c butter, room temperature
4 garlic cloves, minced thinly sliced red pepper
1 1/2 c chopped fresh spinach
3/4 c finely ground almonds
( 3 ounces) mozzarella cheese
6 boneless chicken breast halves
2 cloves garlic
Mix first 4 ingredients in small bowl until smooth. Season garlic butter to taste with salt and pepper. Can be prepared 1 day ahead. Cover and refrigerate. Bring to room temperature before using
Melt 2 tablespoons garlic butter in heavy large skillet over medium-high heat. Add spinach; sauté until just wilted, about 1 minute. Transfer mixture to medium bowl. Cool 30 minutes. Stir in ground almonds and sour cream. Season stuffing with salt and pepper.
Run fingers between chicken skin and meat to loosen (do not remove skin). Spread 2 teaspoons garlic butter under skin over meat of each chicken breast. Spoon 2 generous tablespoons stuffing under skin of each chicken breast. Using toothpicks, skewer skin to chicken to enclose stuffing. Arrange chicken on large baking sheet. Spread remaining garlic butter over top of each chicken breast.(Can be prepared 4 hours ahead. Cover and refrigerate)
Preheat oven to 350°F. Bake until chicken is cooked through, about 30 minutes. Transfer chicken to platter. Serves 6.
ALTERATIONS: substitute mozzarella for sour cream, red pepper strips for crushed red pepper, no parsley, no mushrooms with craisin decorations between chicken slices. Also bread chicken as recipe describes below…

BROILED BREADED CHICKEN
For the chicken:
2/3 cup milk
2 large egg
2 tablespoons garlic butter
3 c dry bread crumbs
To make the chicken:In a shallow baking dish whisk together milk, egg, oil, and salt and pepper to taste. In another shallow baking dish stir together bread crumbs, and salt and pepper to taste. Set rack about 6 inches from heat and preheat broiler. Dip chicken breasts, 1 at a time, in milk mixture, letting excess drip off, and coat with bread crumb mixture, patting to adhere. Transfer chicken as coated to rack of a foil-lined broiler pan. Broil chicken until cooked through, about 7 minutes on each side.

Serve with a side salad:
Greens, almonds, craisins, diced apples and raspberry vinaigrette.

Salads!!!

Fresh Broccoli Salad
Megan Coles
3 broccoli heads - chopped
1 sm. bunch green onion - chopped
1/2 pkg cooked crisp bacon,
crumbledmix together then stir into salad:
1 c. miracle whip or mayo
1/3 c. sugar
2 Tb vinegar
can add cauliflower, almonds, salt & pepper if desired

Broccoli salad
Sheryl Koon

Dressing:
1 cup miracle whip
1/2 c sugar
2 TBS white vinegar
1 Bunch of broccoli cooked
1 small red onion chopped or sliced thin
3/4 lb bacon, cut in small pieces, cooked
Mix, pour dressing over it. Refrigerate.

Fresh Vegetable Salad
Sheryl Koon

red onions sliced
tomatoes chopped
mushrooms
3 colored peppers sliced
cucumbers
Combine, toss with Zesty Italian salad dressing and salt. Let set inrefrigerater about 2 hrs.

Fancy Lettuce Salad
Sheryl Koon

1 pkg spring salad mix
1 can mandarin oranges
1 sm pkg sliced, roasted almonts
6 oz pkg craisins
handful of walnuts
2 kiwi's sliced
1/2 red onion sliced
2 gala apples sliced
Dressing:
1/4 c taragon vinegar
1/2 c veg oil (not olive)
2 TBS dijon mustard
3-4 TBS honey
1 TBS sugar
Make dressing 24 hrs ahead. Pour over salad just before serving

Delicious Salad
Sheryl Koon
1 c mayo
1/4 c sugar
1/3 c red wine vinegar
Pour over 1 head cauliflower, 1 bunch brocalli, 1 red onion, 1 small canwater chestnuts, bacon bits.
Can add 1 c raisins, or graped and 3/4 sunflower seeds

Cole Slaw
Sheryl Koon
3 c shredded cabbage
1/3 c mayo
1 TBS vinegar
2 tsp sugar
1/2 tsp salt
1/2 tsp celery seed.
Mix. Stir until sugar is dissolved

Fruit and Walnut Salad

Fruit and Walnut Salad
Megan Coles
2 lbs. grapes (approx.,washed, any colors}
1/2 pkg (4 oz) cream cheese
1/2 C sour cream
3 TB white sugar
1 tsp vanilla
4 TB chopped walnuts or pecans
3 TB brown sugar
Mix together cream cheese, sour cream, white sugar, & vanilla until smoothe. Pour over grapes & stir. Before serving, top with walnuts and sprinkle with brown sugar.

Chicken salads...

Sauteed-Chicken Salad with Soy Lime Vinaigrette
8 tablespoons cooking oil
4 (6 inch) corn tortillas, halved and cut crosswise into thin strips
1 teaspoon salt
1 pound boneless, skinless chicken breasts
1/4 teaspoon fresh-ground black pepper
1/2 teaspoon ground cumin
2 tablespoons lime juice (from about 1 lime)
1/8 teaspoon cayenne
1 1/2 teaspoons soy sauce
1 head green leaf lettuce, torn into bite-size pieces
1 1/2 cups quartered cherry tomatoes
1 lime, cut into wedges (optional)

In a large frying pan, heat 1 tablespoon of the oil over moderate heat. Add the tortilla strips and cook, stirring occasionally, until brown and crisp, 3 to 4 minutes. Remove the strips from the pan; drain on paper towels. Toss the hot tortilla strips with 1/4 teaspoon of the salt.
In the same pan, heat 2 tablespoons of the oil over moderate heat. Season the chicken breasts with 1/4 teaspoon of the salt, the black pepper, and the cumin and add to the pan. Cook until brown, about 5 minutes. Turn and cook until almost done, about 3 minutes more. Cover the pan, remove from the heat, and let steam for 5 minutes. Remove the chicken from the pan. When the chicken breasts are cool enough to handle, cut them into 1/4-inch-thick slices.
Meanwhile, in a large glass or stainless-steel bowl, whisk together the lime juice, cayenne, soy sauce, and 1/4 teaspoon of the salt. Add the remaining 5 tablespoons of oil slowly, whisking. Set aside 2 tablespoons of the vinaigrette.
Put the lettuce, the tomatoes, and the remaining 1/4 teaspoon salt into the bowl with the vinaigrette and toss. Put the salad on plates. Top with the chicken. Drizzle the reserved vinaigrette over the chicken and sprinkle the tortilla strips over all. Serve with the lime wedges.
Calories: 474 kcal Carbohydrates: 20 g Dietary Fiber: 3 g Fat: 31 g Protein: 28 g Sugars: 1 g


Baja Chicken Salad with Taco Vinaigrette
1 (1.25 ounce) package Old El Paso(R) Taco Seasoning Mix
1 tablespoon brown sugar
1/2 cup oil
1/2 cup cider vinegar
4 boneless, skinless chicken breast halves, cut into 1-inch pieces
1 tablespoon oil
1 (10 ounce) package mixed salad greens or baby greens
1 cup grape tomatoes, halved
1/2 cup sliced red onion
2/3 cup shredded Cheddar-Monterey Jack cheese blend
1/3 cup sour cream
1 avocado, pitted, peeled and sliced
3 tablespoons sliced ripe olives
Blue tortilla chips

In medium bowl, combine taco seasoning mix, brown sugar, 1/2 cup oil and vinegar; mix well. Place chicken in shallow medium bowl. Pour 1/2 cup seasoning mixture over chicken. Reserve remaining mixture for dressing.
Heat 1 to 2 tablespoons oil in medium nonstick skillet over medium-high heat until hot. With slotted spoon, remove chicken from seasoning mixture; discard remaining seasoning mixture. Add chicken to skillet; cook and stir 5 minutes or until no longer pink in center.
In large bowl, combine mixed greens, tomatoes and onion. Add reserved seasoning mixture; toss to coat. Arrange salad mixture on serving platter. Top with chicken, cheese, sour cream, avocado and olives. Arrange tortilla chips around salad.
Yield: 6 servings Calories: 429 kcal Carbohydrates: 21 g Dietary Fiber: 3 g Fat: 34 g
Protein: 13 g Sugars: 5 g

Chicken Reinvented!

Transform a staple into an exotic feast with out-of-the-ordinary (but easy-to-find) ingredients The Star: Chicken breast.

Whether you eat it because it's low in fat or because it may help you lose fat and keep muscle (credit the amino acid leucine), chicken delivers sound nutrition--and endless options.

Shopping List

• 2 limes

• 1 lg cucumber

• 1 lb carrots

• 1/2 lb fresh snow peas

• 2 red bell peppers

• Fresh cilantro, basil, mint

• 1 piece fresh ginger

• 1 sm head garlic

• 3-4 lb chicken breast

• 1 sm jar peanut butter

• 1 sm jar honey

• 1 can fat-free reduced-sodium chicken broth

• Red-pepper flakes

• Kosher salt

• Toasted sesame oil

• Peanut oil

• Reduced-sodium soy sauce

• Rice wine vinegar

• Miso paste*

• Chile paste*

• 1 pkg rice-paper sheets*

•1 pkg rice vermicelli*

• 1 pkg soba noodles*

*Sold in Asian markets and natural food stores or via asianwok.com.

1. Make This First:

Grilled Ginger-Soy Chicken

• 1/4 c reduced-sodium soy sauce

• 2 Tbsp minced fresh ginger

• 2 Tbsp honey

• 2 Tbsp miso paste

• 1 Tbsp minced garlic

• 2 tsp toasted sesame oil

• 1/4 tsp red-pepper flakes

• 8 boneless, skinless chicken breast halves (3-4 lb)

• 1/2 tsp kosher salt

Time: 30 minutes + marinating time

Servings: 8

1. Combine soy sauce, ginger, honey, miso, garlic, oil, and red-pepper flakes in shallow baking dish or large resealable plastic bag. Add chicken, turn to coat, cover, and chill at least 2 hours.

2. Heat grill to medium for indirect heat. If using charcoal grill, position coals on one-half of grill. If using gas grill, heat one side to high, the other to low. Lightly oil grill grates.

3. Remove chicken from marinade. Discard marinade. Season chicken with salt.

4. Grill chicken 10 minutes over hottest section of grill, turning once. Move to cooler section of grill and cook 10 minutes longer or until thermometer inserted into thickest part registers 165°F.

Nutritional Info Per Serving 210 cal, 40 g pro, 4 g carb, 3 g fat, 0.5 g sat fat, 99 mg chol, 0 g fiber, 423 mg sodium

2. Make It a Salad:

Soba Noodle Salad with Snow Peas

• 8 oz dry soba noodles or whole wheat spaghetti

• 2 Tbsp honey

• 2 Tbsp freshly squeezed lime juice

• 2 Tbsp rice wine vinegar

• 2 Tbsp reduced-sodium soy sauce

• 1 Tbsp grated fresh ginger

• 1/4 tsp red-pepper flakes

• 2 Tbsp peanut oil

• 2 c julienned fresh snow peas

• 2 red bell peppers, thinly sliced lengthwise

• 1 c grated carrots

• 1/4 c coarsely chopped fresh cilantro

• 2 c shredded Grilled Ginger-Soy Chicken

Time: 15 minutesServings: 6 (12 c total)

1. Cook noodles per package directions. Rinse with cold water, drain, and set aside.

2. Whisk together honey, lime juice, vinegar, soy sauce, ginger, and red-pepper flakes in large bowl. Whisk in oil in steady stream.

3. Add noodles, snow peas, bell peppers, carrots, cilantro, and chicken to bowl and toss well. Season with salt to taste.

Nutritional Info Per Serving 292 cal, 19 g pro, 45 g carb, 5.5 g fat, 1 g sat fat, 26 mg chol, 4 g fiber, 388 mg sodium

3. Or Make it an Appetizer:

Summer Rolls with Peanut Dipping SauceSauce

• 1/2 c fat-free reduced-sodium chicken broth

• 1/3c peanut butter

• 2 Tbsp reduced-sodium soy sauce

• 1 Tbsp freshly squeezed lime juice

• 1 Tbsp rice wine vinegar

• 1-2 tsp chile pasteRolls

• 2 oz dry rice vermicelli (thin Asian rice-flour noodles)

• 8 round (8"-9"diameter) rice-paper sheets (aka spring roll wrappers) or lg lettuce leaves

• 1/2 c basil leaves

• 1 c julienned cucumber, with peel

• 1 c julienned carrots

• 1 c thinly sliced Grilled Ginger-Soy Chicken

• 1/2 c mint leavesTime: 25 minutes

Servings: 8

1. Combine sauce ingredients in small saucepan over medium-low heat. Cook, whisking until smooth, 2 to 3 minutes. Remove from heat and set aside.

2. Cook rice vermicelli per package directions (cooked yield should be about 1 cup). Rinse with cold water and drain.

3. Soak 1 rice-paper sheet in warm water 30 to 90 seconds or until soft. Carefully transfer to clean towel and blot dry. Place 3 or 4 basil leaves along bottom third of sheet (leaving 1/2" margin along edges). Layer 1/8 cup of the rice vermicelli on top of basil, followed by 1/8 of the cucumber, carrots, chicken, and mint leaves. Starting from the bottom, roll rice paper around the filling. Fold sides up and continue rolling until roll is sealed completely. Repeat with remaining sheets and filling. Cut each roll in half crosswise and serve with peanut sauce.

Nutritional Info Per Serving 134 cal, 8 g pro, 11 g carb, 7 g fat, 1 g sat fat, 10 mg chol, 2 g fiber, 254 mg sodium

Eat Your Veggies!!!

9 servings of produce a day!
That's the gold standard for fruit and vegetable consumption. For all that roughage, you get a reduced risk of heart disease, diabetes, and some cancers. In other words, a plant-rich diet may help you live longer--and maybe even look younger, according to recent research.
Still...nine servings?!?!
Sounds like a lot, yes, but it's only about 4 1/2 cups--2 cups from fruit and the rest from vegetables. And it's completely doable with the 10 delicious ideas here. Each hearty salad packs in more than half your daily produce requirement.
To meet--even exceed--your quota, simply add the suggested bonus dish, made with similar ingredients as the main recipe - which makes shopping easy!

Curried Tofu with Asian Slaw

Counts as 5 produce servings!The SuperstarsNapa cabbage: A major source of glucosolinates, which may help prevent lung cancerRed bell peppers: More vitamin C per ounce than an orange
Marinade
1/4 c light coconut milk
2 Tbsp curry powder
1 Tbsp minced garlic
1 Tbsp reduced-sodium soy sauce
1 container (14 oz) extra-firm tofu, drained, patted dry, and cut into 1/2"-thick, 1"x 2" strips

Dressing
1/3 c rice wine vinegar
1/4 c unsalted peanut butter
2 Tbsp reduced-sodium soy sauce
1 Tbsp freshly squeezed lime juice
1 Tbsp honey
2 tsp minced garlic
1/2 tsp red curry paste (sold in the ethnic food section of most supermarkets)

Salad
1 head napa cabbage, thinly sliced (about 6 c)
3 med red bell peppers, julienned (about 3 c)
6 med carrots, julienned (about 3 c)
1 c thinly sliced scallions
1/3 c chopped fresh cilantro
1. Prepare marinade. In small bowl, combine coconut milk, curry powder, garlic, and soy sauce. Place tofu in wide bowl, add marinade, and turn each piece to coat. Marinate at least 1/2 hour and up to 4 (cover and chill in refrigerator if more than 2 hours).
2. Preheat broiler. Arrange tofu slices in single layer on foil-lined baking sheet. Coat lightly with cooking spray and broil 4 minutes. Gently turn tofu, coat lightly with spray, and broil 4 minutes longer or until golden brown. Remove from broiler and cool slightly.
3. Make dressing. In medium bowl, whisk together vinegar, peanut butter, soy sauce, lime juice, honey, garlic, and curry paste.
4. Assemble salad. In large bowl, combine cabbage, peppers, carrots, scallions, tofu, and half of the cilantro. Add dressing and toss well to coat. Divide among 4 bowls and top with remaining cilantro.
Makes 4 Servings Nutritional Info (per serving): 340 cal, 19 g pro, 34 g carb, 16 g fat, 3 g sat fat, 0 mg chol, 8 g fiber, 670 mg Time: 25 minutes + marinating time

Balsamic Roasted Carrots
These are a favorite of mine- they go well with mashed sweet potatoe and chicken or steak too! Counts as 2 produce servings!
Mindy Butler
Preheat oven to 450°F.
Quarter 8 medium carrots and toss in roasting pan with:
1 Tbsp each extra virgin olive oil and balsamic vinegar,
1/2 tsp salt,
1/4 tsp freshly ground black pepper.
Roast 15 to 25 minutes, tossing occasionally, until lightly caramelized and tender but still firm.
Makes 2 Servings
Nutritional Info (per serving): 84 cal, 1 g pro, 12 g carb, 4 g fat, 0.5 g sat fat, 0 mg chol, 3 g fiber, 376 mg sodium

Cucumber and Melon Salad with Watercress, Herbs, and Feta
Counts as 8 produce servings! The SuperstarsMelon: A good source of potassium, which your muscles need to contract Watercress: May help reduce cancer risk Olives: An excellent source of heart-healthy fats

Dressing
2 Tbsp extra virgin olive oil
2 Tbsp freshly squeezed lemon juice
2 Tbsp white wine vinegar
1 Tbsp minced shallot1 tsp sugar
1/2 tsp salt
1/2 tsp freshly ground black pepper

Salad
3 cucumbers, peeled and chopped (about 6 c)
8 c melon balls (1 honey-dew or various types)
1 bunch watercress (about 4 c)
1/2 c fresh mint leaves
1/2 c feta cheese
1 Tbsp toasted pine nuts
1 Tbsp kalamata olives, pitted and quartered lengthwise

1. Prepare dressing. Whisk together oil, lemon juice, vinegar, shallot, sugar, salt, and pepper in small bowl.
2. Assemble salad. Combine cucumbers, melon, watercress, and mint in large bowl. Toss with dressing, cheese, pine nuts, and olives.
Makes 4 Servings Nutritional Info (per serving): 295 cal, 7 g pro, 41 g carb, 13.5 g fat, 4 g sat fat, 17 mg chol, 5 g fiber, 548 mg sodium Time: 25 minutes

Watercress Pesto
Counts as 1 produce serving!
In food processor, combine:
4 c watercress
2 cloves garlic
2 Tbsp grated Parmesan cheese
1 Tbsp each olive oil, pine nuts, and freshly squeezed lemon juice
1/4 tsp salt and any leftover herbs.
Toss with hot pasta or use as a sandwich spread.
Makes 4 Servings (2 c) Nutritional Info (per serving): 63 cal, 2 g pro, 2 g carb, 5.5 g fat, 1 g sat fat, 2 mg chol, 0.5 g fiber, 200 mg sodium

Vietnamese Beef Salad
Counts as 5 produce servings!
The Superstars: Onions: A good source of quercetin, a flavonoid that may help prevent allergy symptoms Carrots: An excellent source of cancer-fighting beta-carotene
Peanuts: Loaded with heart-healthy monounsaturated fats

1/4 c reduced-sodium soy sauce
1/4 c freshly squeezed lime juice
1/4 c water
2 Tbsp sugar
1 Tbsp minced garlic
2 tsp chile paste
1/2 lb flank steak
6 c mixed greens
1 c sliced fresh basil
1 c chopped fresh cilantro
2 lg red onions, thinly sliced (about 2 c)
2 lg seedless cucumbers, with peel, julienned (about 4 c)
4 med carrots, julienned (about 2 c)
2 Tbsp chopped dry-roasted, unsalted peanuts

1. Whisk together soy sauce, lime juice, water, sugar, garlic, and chile paste in medium bowl. Pour 3 tablespoons into resealable plastic bag. Cover and chill remaining dressing for salad. Add steak to bag, seal, and turn to coat. Chill 30 minutes.
2. Heat grill or broiler to medium-high. Grill steak 8 to 10 minutes, turning once, for medium-rare. (Thermometer should register 145°F.) Let rest 5 minutes and slice thinly at an angle, across the grain.
3. Toss together greens, basil, and cilantro in large bowl. Evenly divide among 4 plates. Sprinkle with onions, cucumbers, and carrots. Top with steak, drizzle with dressing, and sprinkle with peanuts.
Makes 4 Servings Nutritional Info (per serving): 260 cal, 18 g pro, 30 g carb, 8.5 g fat, 2.5 g sat fat, 24 mg chol, 6 g fiber, 660 mg sodium
Time: 20 minutes + marinating time

Spaghetti Squash with Honey-Ginger Chicken and Blue Cheese
Counts as 5 produce servings! The Superstars Spaghetti squash: A half-cup has just 21 calories Orange juice: A good source of immune-boosting vitamin C and heart-healthy folate
Arugula: An excellent source of lutein and zeathanthin, which may help prevent age-related macular degeneration

1 lg spaghetti squash (about 4 lb)
1 Tbsp molasses
2 tsp minced garlic
2 tsp finely chopped fresh ginger
1/4 c honey,
1/4 c + 3 Tbsp balsamic vinegar, divided
2 lg boneless, skinless chicken breast halves (about 1 lb)
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 tsp + 2 Tbsp extra virgin olive oil, divided
3 Tbsp freshly squeezed orange juice
1 Tbsp minced shallot
2 Tbsp crumbled blue cheese
4 c arugula
1. Prick squash all over with fork or sharp knife. Microwave on high 8 minutes, turn over, and microwave another 8 minutes. When cool enough to handle, halve squash and scrape out seeds with spoon. Drag tines of fork along flesh to tease it into long, spaghetti-like strands. (You should have roughly 8 cups.) Spin squash in salad spinner to remove excess liquid. Cover and chill in refrigerator.
2. Whisk together molasses, garlic, ginger, 3 tablespoons of the honey, and 1/4 cup of the vinegar in small bowl. Season chicken with salt and pepper. Heat 1 teaspoon of the oil in 10" nonstick skillet over medium-high heat. Sear chicken 6 minutes, flipping once. Add honey mixture to skillet. Reduce heat to medium-low and simmer 10 minutes or until thermometer inserted into thickest part of chicken registers 165°F. Remove chicken and let cool. Shred chicken.
3. Combine orange juice, shallot, and remaining honey, vinegar, and oil in large bowl and stir well to emulsify oil and vinegar. Add chicken and blue cheese and toss to coat. Serve over squash and arugula. Makes 4 Servings (12 c total) Nutritional Info (per serving): 415 cal, 30 g pro, 48 g carb, 12 g fat, 2.5 g sat fat, 69 mg chol, 5 g fiber, 446 mg sodium Time: 50 minutes

Spaghetti Squash Gratin
Counts as 4 produce servings!
1. Preheat oven to 400°F. Mince together 2 cloves garlic and 1 Tbsp fresh parsley.
Layer 2 c cooked spaghetti squash, one-quarter of the garlic-parsley mixture, and 1/4 c Gruy cheese in large baking dish coated with cooking spray.
Repeat 3 more times. Bake 20 minutes or until cheese is melted and bubbly.
Makes 4 Servings Nutritional Info (per serving): 198 cal, 10 g pro, 21 g carb, 9.5 g fat, 5.5 g sat fat, 30 mg chol, 4 g fiber, 147 mg sodium

Crab Salad with Avocado and Pomelo
Counts as 4 produce servings! The Superstars: Butterhead lettuce: A good source of folate, which may prevent depression, Avocado: Rich in potassium, which can help lower blood pressure, and vitamin E, a potent antioxidant

Dressing
2 Tbsp freshly squeezed orange juice
1 1/2 Tbsp extra virgin olive oil
2 Tbsp white wine vinegar
2 tsp finely chopped fresh tarragon or chervil
1/2 tsp freshly grated orange zest
1/2 tsp salt
1/4 tsp dry mustard
1/4 tsp freshly ground black pepper

Salad
2 heads butterhead lettuce, separated into leaves (about 8 c)
2 med sweet onions, sliced (about 2 c)
2 pomelos, peeled and cut into sections (about 4 c); substitute grapefruit if unavailable
1 med avocado, peeled, pitted, and sliced
1 c lump crabmeat (available at fish counter)
1 Tbsp chopped toasted skinless hazelnuts
1. Prepare dressing. Whisk together orange juice, oil, vinegar, tarragon, orange zest, salt, mustard, and pepper in medium bowl. Set aside.
2. Assemble salad. Combine lettuce, onions, and pomelos in large bowl. Toss with dressing and mound onto 4 plates. Fan out a quarter of the avocado on top of each and top with crabmeat and hazelnuts.
Makes 4 ServingsNutritional Info (per serving): 285 cal, 11 g pro, 32 g carb, 15 g fat, 2 g sat fat, 30 mg chol, 8 g fiber, 335 mg sodium
Time: 22 minutes

10 superfoods you ought to be eating

Foods That HealBy Amy O’Connor
article from iyogalife.com

10 superfoods you ought to be eating, and easy recipes to get them into your diet

Maybe it’s crossed your mind—while ponying up a day’s pay for sundried Goji berries (“miracle fruit of the Himalayas”) or choking down another organic purslane salad—that your crusade to find the next miracle food is wearing you down. Fact is, a lot of those headlines are pure hype. The stars of the most promising nutrition news are beans, prunes, apples, and other run-of-the-mill items you can find at the supermarket. Use the following recipes to add these foods to your diet.

1. Apples
Apples pack the polyphenols epicatechin, procyanicdin, and querticin, which flush your body of LDL, or “bad” cholesterol, and protect your brain against oxidative stress that can trigger neurological damage. Rats fed one to six apples a day over 24 weeks were 44 percent less likely to develop breast cancer when exposed to a carcinogen (which doesn’t mean you can take up social smoking again, no matter how many Galas you eat). Polyphenols are five times more prevalent in the skin than the flesh of an apple, so no peeling, please.

GOLDEN BAKED APPLES
6 Golden Delicious apples
1 1/4 cups golden raisins
3/4 cup brown sugar
1 cup apple cider
1/4 cup (1/2 stick) unsalted butter
Preheat oven to 375°F. Using melon baller, scoop out stem, core and seeds of apples, leaving bottom intact. Arrange apples, cavity side up, in glass baking dish.
Stir raisins and sugar in small bowl to blend. Pack about 2 tablespoons raisin mixture into each apple. Sprinkle remaining raisin mixture into dish around apples. Pour juice over and around apples. Dot apples with butter.
Bake until apples are tender, basting every 10 minutes, about 1 hour 10 minutes. Transfer apples to bowls. Spoon pan juices over and serve warm.
Makes 6 servings

2. Artichokes
Artichokes may look like edible hedgehogs, but underneath their scaly exterior is one of the most powerful antioxidant foods around, according to research by the USDA’s Arkansas Children’s Nutrition Center in Little Rock. One artichoke supplies almost a third of your daily fiber needs and vitamin C, as well as hard-to-get minerals such as magnesium, potassium, copper, and manganese. Artichokes also contain the active compound cynarine, which acts as a powerful tonic for your hard-working liver, promoting cell regeneration and stimulating bile flow (yes, this is a good thing). For fun instructions on how to eat this superfood, check out www.wikihow.com/eat-an-artichoke.

MEDITERRANEAN PIZZA
5 oz low-fat soft goat cheese
1 clove garlic, minced
1/2 tsp chopped fresh oregano leaves or ¼ tsp driedFreshly ground black pepper
1 12" (10 oz) prebaked pizza crust
6 oz jarred, roasted sweet red peppers, drained and cut lengthwise into strips
6 oz jarred or canned artichoke hearts, drained and quartered
Preheat oven to 450 degrees Fahrenheit. In small bowl, stir cheese, garlic, and oregano, and add black pepper to taste. Dapple crust with crumbled cheese mixture, leaving 1" rim around edge. Scatter pepper strips and artichoke hearts on top of cheese. Slide pizza directly onto oven rack and bake 12 minutes or until crust crisps and cheese melts. Remove pizza from oven, cut into eighths with pizza cutter, and serve hot.
Makes 4 servings

3. Beans
New evidence suggests they pack the nutritional star power of blueberries and red wine. Beans, especially the black and red variety, are loaded with antioxidant compounds called anthocyanins, according to research from the University of Guelph in Ontario. As a point of comparison, half a cup of black beans packed all the antioxidant power of two glasses of red wine. Beans are also a rich source of protein, fiber, and two nutrients young women don’t get nearly enough of, folic acid and calcium.

MIXED BEAN SOUP
1 1/2 cups dry beans, such as lima, garbanzo, pinto, or navy
4 cups cold water
1 cup chopped celery
1 cup chopped onion
1 cup chopped carrot
3 cloves garlic, minced
1 tablespoon olive oil or cooking oil
3 cups water
1 can (14 ounces) chicken or vegetable broth
1 teaspoon dried thyme, crushed
1/2 teaspoon dried marjoram, crushed
1/4 teaspoon pepper1 can (14 ounces) diced tomatoes
Rinse beans, then transfer to large pot and add the 4 cups water. Bring to boil; reduce heat. Simmer for 2 minutes; remove from heat. Cover and let stand for 1 hour.
In a different covered pot sauté celery, onion, carrot, and garlic in oil until tender, stirring once or twice. Add beans. Stir in 3 cups water, broth, thyme, marjoram, and pepper. Bring to boil; reduce heat. Simmer covered 1-1/2 hours or until beans are tender. Stir in the undrained tomatoes. Heat through.
Serves 6

4. Buffalo
Buffalo meat (also known as bison) is loaded with protein (a whopping 22 g per serving, the same as lean beef), and packed with zinc, iron, B vitamins, and trace minerals like selenium. It has one-third the fat of beef, less cholesterol, and fewer calories than beef or chicken. Bison meat also contains omega-6 and omega-3 fatty acids, heart-healthy good fats your body can’t make on its own. Thanks to ethical codes set by the National Bison Association, bison can’t be fed animal byproducts or antibiotics (so you’ll never have to worry about Mad Buffalo Disease). And it isn’t gamey like venison and mutton.

SPICY BISON BURGERS
1 1/2 lbs ground bison
1/2 cup onion, finally chopped
1 jalapeno pepper, finely chopped
1 clove garlic, finely chopped
1 egg
1/2 cup rolled oats
salt and pepper to taste
Mix ingredients together. Shape into 6 patties about half an inch thick. Grill patties about 4 inches from coals, turning once, about 4 minutes on each side for medium. To broil: Place patties on rack in the broiler pan. Broil with the tops about 3 inches from heat, turning once, 4 to 5 minutes for medium. Serve on crusty rolls with sliced onion and tomato.
Serves 6

5. Cranberries
You probably already drink cranberry juice as a home remedy for urinary tract infections (that’s smart, by the way). Now new evidence suggests it’s effective against gastrointestinal viruses as well, according to researchers from St. Francis College in Brooklyn, New York. Cranberries may also help clear arteries, a key step to keeping your ticker ticking, and lesson the brain damage caused by stroke. As if all that weren’t enough, these puckery fruits contain a potent antiplaque compound that can prevent dental cavities. Now that’s something to smile about.

GINGERED CRANBERRY CRUNCH
2 cup apples, peeled and chopped
1-1/2 cup fresh cranberries, rinsed and draine
d1/3 cup candied ginger, chopped
1 cup sugar
1/3 cup quick oats
1/3 cup pecans, chopped
1/3 cup brown sugar
1 tsp pumpkin pie spice
3 tbsp butter or margarine, cut in sm. pieces
Combine: apples, cranberries, raisins and ginger. Place fruit in a greased 1 1/2 quart casserole. In a small bowl, combine sugar, oats, pecans, brown sugar and pumpkin pie spice. Add butter; mix until crumbly. Spoon on top of fruit; press down. Bake at 350 degrees for 30-35 minutes or until fruit is tender and top is golden brown.
Serves 6

6. Oysters
Oysters pack more iron than steak and are the best natural source of zinc, two minerals than can boost your immune system and help keep colds and flu away. Oysters are also incredibly low in calories (about 10 each) and provide half your daily allowance of selenium, a trace mineral that may protect against cancer. Best of all, you don’t need to slurp them down raw to get the health bennies. Try oysters broiled, steamed, canned, smoked, or tossed in rice dishes or soups and stews.

OYSTERS STEWIE GRIFFIN
1 pint fresh oysters
4 Tbsp butter
1 quart low-fat milk
salt and pepper
paprika
In a 4-quart pan, melt butter, add drained oysters, and cook 3 minutes on medium heat or until edges curl. Add milk, salt and pepper, and bring almost to boiling. Serve immediately.
Serves 6

7. Pecans
A handful pecans pack vitamin A, folic acid, calcium, magnesium, phosphorus, zinc and several B vitamins, as well as gamma tocopherol, a unique form of vitamin E that can benefit intestinal health and protect against some cancers. Studies at Loma Linda University of 23 people with elevated cholesterol found that a pecan-packed diet (where pecans accounted for 20 percent of calories) helped lower subject’s bad cholesterol even more than a similar heart-healthy diet. And the pecan-eating subjects didn’t gain more weight than the control group.

MAPLE PECAN MUFFINS
2 cups all-purpose flour
1/2 cup old fashioned oats
2 1/2 teaspoons baking powder
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 cup butter, softened
2/3 cup brown sugar, packed
1 large egg
1/2 cup milk
1/2 cup maple syrup
1/2 cup chopped pecans
Heat oven to 350F. Grease and flour a 12-cup muffin tin or line with paper liners.
Combine flour, oats, baking powder, cinnamon, and salt in a small bowl; set aside.
In a large bowl, cream together butter, sugar, and egg. Add milk and maple syrup and combine well. Stir in flour mixture just until combined. Stir in pecans.
Fill prepared muffin tins three-fourths full. Bake for 20 minutes or until muffins test done.
Makes 1 dozen muffins

8. Prunes
Okay, prunes have an icky reputation as nature’s laxative. But they also pack more antioxidants than even the much-ballyhooed blueberry; just one handful a day provides more than the target of antioxidants that the USDA says is needed for optimum health. Prunes also have plenty of potassium, which helps keep blood pressure at safe levels, and are a good source of iron and vitamins A and B6. They have plenty of fiber as well, and are a natural source of a gentle laxative called hydroxyphenyl-isatin.

PLUMMY PORK CHOPS
1/2 cup pitted prunes, cut in half
1/2 cup water
1/4 cup firmly packed brown sugar
2 Tablespoons apple cider vinegar
1 Tablespoon orange zest
4 loin pork chops, about 3/4-inch thick, trimmed
Salt and pepper
1 teaspoon vegetable oil
In small saucepan, mix prunes, water, brown sugar, vinegar, and zest. Simmer 8 to 10 minutes or until prunes are tender. Keep warm. Season pork chops with salt and pepper. Heat skillet until hot, brush with oil. Cook pork chops about 5 minutes on one side. Turn and cook 3 to 5 minutes longer or until done. To serve, spoon prune sauce over pork chops.
Serves 4

9. Quinoa
Quinoa (KEEN-wa) is the world’s highest protein and most healthful grain—although it is actually a seed. Health experts hail quinoa’s perfect amino acid composition—nutritionally, it resembles milk more than cereal—and its sky-high protein, calcium, phosphorus, and iron content. Home cooks appreciate that it cooks quickly and can be served in place of rice, as a hot breakfast cereal, or toasted in a dry pan.

QUINOA PILAF
1 2/3 cups chicken broth
1 cup quinoa
1 cup minced onion
1 Tbsp olive oil
2 tsp minced garlic
1 tsp toasted cumin seeds
1/2 cup diced roasted red pepper
1 bay leaf
Salt to taste
2-3 Tbsp minced fresh cilantro leaves
Rinse quinoa under running cold water and drain well.
In a saucepan cook the onion in the oil over moderate heat until softened. Add the garlic and cumin seeds and cook stirring 1 minute more. Add the broth mixture, red pepper, bay leaf and salt, bring the liquid to a boil and simmer, covered, for 15 minutes. Remove pan from heat and let stand, covered, 5 minutes. Stir in cilantro.
Serves 4

10. Watercress
Move watercress from the side of the plate to the center, because it belongs to the powerful cruciferous class of cancer-fighting foods. Compounds in these veggies also help repair DNA damage caused by carcinogens, and may even prevent hereditary cancer risk.

WATERCRESS SALAD
4 bunches watercress, trimmed and roughly chopped
2 cups ruby red grapefruit segments
1/2 cup fresh goat cheese, crumbled
Arrange watercress, grapefruit, and cheese on a plate. Toss gently with dressing of your choice and season with salt and pepper.
Serves 6