Eat– for Good Health

Would you enjoy a new twist on the Classic Greek Salad, add chick peas.  You might have family members (like my husband) who thinks he must eat meat to get necessary protein.  This isn’t true because dairy, beans, and grains can be combined to create all amino acids needed for healthy growth of cells.  Serve with this–  3/4 cup light or nonfat, fruit flavored yogurt, 1/2 cup sliced fresh strawberries, 1 1/3 tbsp. chopped walnuts.

Greek cafe 4 by Michelle Middleton Photography
Greek Spinach Salad with Chickpeas

Ingredients serve 1 

  • 1/4 cup chickpeas (garbanzo beans) canned, low sodium, rinsed and drained
  • 1/4 small red onion
  • 1 Italian plum tomato
  • 4 small olives
  • 1 oz. low fat feta cheese
  • 1/2 tsp. dried oregano
  • 2 cups fresh spinach
  • 2 tbsp. salad dressing, low fat or nonfat; low sodium


Rinse and chop onion and tomato; slice olives and crumble feta cheese. In a bowl, combine chickpeas with vegetables, feta cheese and oregano and toss well. Place rinse and dried spinach on plate, top with chickpeas mixture and drizzle with dressing. Serve.



8 thoughts on “Eat– for Good Health

  1. Cutting portion sizes is effortless when using salad plates in place of dinner plates. This trick (on us!) reduces calories by 40%. Without following a super-strict diet, you can shed up to 20 pounds in six months.

  2. Kathleen, it’s important to stay at a healthy weight to prevent cervical cancer. Body fat produces loads of cervix-irritating estrogen. The less fat you carry around, the less likely you will develop abnormal cervical cells.

  3. Weight loss isn’t always about how we look. Of course I get a yearly Pap. Insurance companies like to coax us into getting one every three years if we have had normal Pap tests for three years in a row, but I don’t buy that.

  4. Good point, Mary Alice, and I agree. When women get yearly pelvic exams and annual Pap smears, early detection is a huge advantage. If your Pap shows any suspicious cells, ask for the FDA-approved HPV test to check for human papillomavirus (HPV). If you have a perfectly normal Pap, you can rest easy.

  5. Here’s an interesting new study to reduce risk that comes from University of Illinois research. Women who eat a daily serving of a red fruit or vegetable (watermelon, tomato, strawberries, cherries) are five times less likely to develop cervical cancer.

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