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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 " 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 " chunks
1 red bell pepper, cut in " strips
1 3-ounce can red sockeye salmon
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 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.