Eat– for Good Health

Mixed Baby Greens with Strawberries & Kiwi Salad becomes a dinner salad with chicken strips or braised tofu cubes, sunflower seeds, and shredded low fat cheese.  Tofu takes on whatever flavors are present which might be the dressing which is built-in the recipe.  At our family dinner table, I often serve a variety of protein items separately so that my favorite people can make choices.  One of my faves is low fat Feta.

Ingredients for 4 servings

1 16 oz container strawberries
1 small shallot, chopped
2 Tbsp balsamic vinegar
1 Tbsp orange juice
2 tsp extra-virgin olive oil
1 tsp honey
1/2 tsp salt
1 5 oz container mixed baby greens
2 kiwis, peeled and cut into 1/2 in pieces
1/4 cup loosely packed mint leaves

1. Make dressing by coarsely chopping 6 strawberries.  Cut remaining berries into quarters and set aside. Puree chopped berries, shallot, vinegar, orange juice, olive oil, honey, and salt in food processor or blender.

2.  Combine greens, quartered strawberries, and kiwi in a large bowl.  Drizzle with dressing.  Serve at once.

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6 thoughts on “Eat– for Good Health

  1. My grandmom used to believe a little extra fat was a protection against bone loss. But a new Harvard study of 50 menopausal women proved that excess belly fat raised the risk of osteoporosis.

  2. Jill Martin, MD

    Kathleen, I know about that study. Researchers measured both fat deposits (including the fat inside women’s bones) and bone density. Women who carried fat on their hips had normal bone fat and normal bone density. However, thick-waisted women had both more bone-marrow fat and lower bone density. This puts them at a high risk for osteoporosis.

  3. Mary Alice Tallmadge

    Nasty belly fat– now it affects bone density. Doctors have long known that belly fat triggers an inflammatory response that increases the risk of chronic diseases like heart disease, diabetes, and rheumatoid arthritis.

  4. Green leafy vegetables are loaded with calcium. Hurray for spinach and baby greens. If you’re in your 50s or older, aim to get 1,200 mg of calcium daily with vitamin D. But don’t overdo the vitamin D which goes hand-in-hand for calcium absorption. Take what your doctor recommends. I swim everyday and get plenty of sunlight (the D vitamin).

  5. Reba, a salad doesn’t always satisfy my hunger level. When I add protein (shrimp or tuna goes with about anything) the meal is filling. Lean protein doesn’t add much in the way of calories.

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