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For good nutrition, make plates colorful with salad

March 22, 2011

St. Patrick’s Day was held last week, did you remember to wear your green?
Better yet, did you remember to eat your green? You can pack more nutrition into your day with a colorful main dish or side salad. Keep basic ingredients on hand for a quick addition to any meal.
Encourage kids to eat more vegetables by setting out ingredients to make their own salad creations. Or, let them choose individual items with salad dressing as a dip.
Mix and match ingredients by choosing one or more foods from each column below. Consider flavor, texture and color. Add a light salad dressing and enjoy!

Start with Leafy Greens
• Arugula
• Boston or Bibb Lettuce
• Escarole
• Green or Red Leaf lettuce
• Iceburg lettuce
• Mixed greens
•  Napa cabbage
• Radicchio
•   Romaine
•   Spinach

Select from Vegetables, Fruits and Beans (Chopped, diced, shredded, sliced or whole)


• Artichoke hearts
• Bean sprouts
• Beets bell pepper bok choy
• Broccoli or cauliflower
•  Carrots
•  celery
•  corn
• cucumbers
• Onion (red or sweet)
•  peas
• radishes
• sugar snap peas
• tomatoes
• water chestnuts
• zucchini


• Dried cranberries or apricots
• Apple
• Blueberries
• Grapes
• Mandarin oranges
• Melon
• pear
•  raisins
• Strawberries

• Black beans
• Chickpeas
•  Edamame (soybeans)
• Kidney or red beans
• Navy or white beans

Sprinkle on Extras
• Blue cheese
• Cheddar
• Feta
•  Mozzarella
•  Parmesan

•  Almonds
•  Cashews
•  Peanuts
•  Pecans
•  Walnuts

• Avocado
•  Bacon bits
• Chow mein noodles
•  Croutons
• Olives
• Sunflower seeds

For a main dish salad
• Beef
•  Chicken
•  Ham
•  Hard-cooked egg
•  Salmon
• Shrimp
•  Tofu
•  Tuna
•  Turkey

Suggested combinations:

• Romaine, grape tomatoes, cucumber, carrots, avocado and shrimp
• Mixed greens, chicken strips, melon, walnuts and feta cheese.
• Spinach, red onion, mandarin oranges and sliced almonds
What’s your favorite salad combination?

Article Source:

Recipe of the Week:
By Pamela Redwine

Wild Rice Spring Rolls
Makes 8
1 teaspoon vegetable oil
1 teaspoon minced garlic
1 teaspoon minced ginger
1/4 cup chopped onion
1/4 cup chopped green pepper
1/4cup frozen corn kernels, thawed
1 cup cooked wild rice
1 cup shredded cabbage
1/2 teaspoon salt
1/4 teaspoon pepper
8 100- percent rice paper spring roll wrappers or 8 iceburg lettuce leaves

Heat the oil in a large skillet over medium heat. Add the garlic, ginger, onion, and pepper. Saute for 3 to 4 minutes.
Add the corn, rice, cabbage. Salt and pepper. Cook for 3 to 4 more minutes, or until heated through.
Cover a baking sheet with parchment paper.
Dip a rice paper wrapper, on at a time, in hot water for a couple of seconds to soften. Place 2 tablespoons of the mixture in the center of the wrapper, fold in the sides, and roll them up. Place the rolls on the baking sheet. Repeat with the remaining wrappers.
Place the rolls in the refrigerator to cool for about 10 to 15 minutes, or until ready to serve.

Tip: Iceberg lettuce leaves work well in place of the spring roll wrappers. Just separate the large leaves from the outside of the lettuce, and serve the lettuce leaves with the filling on the side. Each diner will then roll his or her own spring roll at the table.

Nutrition facts per serving:
Calories: 78.8
Sodium: 152mg
Protein: 1.8g
Carbohydrate: 16.6g
Calcium: 10.6mg
Cholesterol 0 mg
Fiber 1.5g
Iron <1mg

Asian Dipping Sauce
Makes 1/2 cup
1/4 cup apricot preserves
1/4 cup peach preserves
1 tablespoon gluten-free soy sauce
1/2 teaspoon red pepper flakes (optional)
In a small food processor, blend all ingredients until well combined
Serving size 1 tablespoon

Nutrition facts per serving:
Calories: 45.4
Sodium: 130.8mg
Protein: <1g
Carbohydrate: 11.6g
Calcium: 24mg
Cholesterol 0 mg
Fiber <1g
Iron <1mg

Recipe Source:

Article provided by the Oktibbeha County Extension Service, for more information, please call 323-5916.

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