Mix & Match Salad
Mix & Match salads are whole meals in a salad bowl. Start with any
lettuce or salad greens you like, and add ANY other ingredients from
the Food Lists in The
Healthy Heart Miracle. Try to get several different bright
colors in the bowl, including something red, orange, or yellow. Here's
one of my personal favorite combinations.
2 Romaine lettuce hearts, sliced crosswise into ½" strips or torn
into bite-size pieces
1 10-ounce box grape (tiny) tomatoes
1 jar marinated artichoke hearts drained
1 ripe avocado, cut in ½" chunks
1 red bell pepper, cut in ¼" strips
1 3-ounce can red sockeye salmon
¼ cup shredded Romano cheese
1 teaspoon Cajun spice blend, or to taste
2 tablespoons rice vinegar or light wine vinegar
Toss all ingredients together in a salad bowl and serve.
Nutritional Analysis: Calories: 277, Carbohydrates: 16g,
Fiber: 7g, Total Fat: 19g, Saturated Fat: 5g, Protein 14g
Note: That's just one of the endless combinations. Start with 3-4
cups of salad greens per person. Then add whatever amount you wish
of any of the foods from the Vegetables, Fruits, Whole Grains, Beans,
Vegetarian products, and Spices & Seasonings Food Lists
The Dash Plus guidelines explain the few ingredients that need
to have portion sizes limited:
Seafood - maximum of 6 ounces (2 3-ounce servings) per day
Cheese - 1 ounce of dry (low-fat) cheese counts as a dairy serving,
maximum 3 per day
Nuts & Seeds - maximum of ¼ cup (2 2-tablesoon servings) per day
Up to 1 tablespoon of olive oil in your dressing if you like; otherwise,
use plain vinegar or a low- calorie bottled dressing
For more recipes, refer to the The Healthy Heart Miracle book.
|
