“Berry Healthy Salad”
This is a very simple and quick but extremely nutritious salad. It is perfect to pack for weekday lunches. The ingredients are very versatile, so feel free to add or subtract any ingredients to make it just right for you! If I want a little extra protein, I’ll add a few chopped boiled eggs, or a few slices of baked chicken. Add your favorite homemade dressing to the side and you are on your way to eating to better health!
- 2 cups of spinach
- 1/2 cup of fresh blueberries
- 1/4 cup dried cranberries
- 1/4 cup chopped walnuts
- Optional protein additions: boiled eggs, baked chicken
Spinach: Spinach is one of the best sources of dietary potassium and magnesium, two very important electrolytes necessary for maintaining human health. Spinach provides a whopping 839 milligrams of potassium per cup. It is also an excellent source of vitamin K, vitamin A, manganese, folate, copper, vitamin B2, vitamin B6, vitamin E, calcium and vitamin C. Spinach is also one of the best non-heme (plant-based) sources of iron. Spinach is also an excellent cancer fighter. Scientists recently studied some of the glyconutrients from spinach and found they inhibited destruction of DNA, cancer cell growth, and tumor growth.
Blueberries: Blueberries are high in soluble dietary fiber, minerals, vitamins, and anti-oxidants. Blueberries are among the highest anti-oxidant containing fruits. The phyto-chemical compounds in blueberries help rid off harmful oxygen-derived free radicals from the human body, and thereby, protect it against cancers, aging, degenerative diseases, and infections.
Dried Cranberries: A serving of dried cranberries supplies 0.43 milligrams of vitamin E toward your daily goal of 15 milligrams. Vitamin E is an antioxidant that can help destroy free radicals. Free radicals are substances that cause cell damage, which, over time, can increase your risk of diseases, such as cancer. A serving of dried cranberries provides trace amounts of iron, potassium and vitamin C as well.
Walnuts: Walnuts are an excellent source of copper and manganese, and a good source of magnesium. Walnuts contain high amounts of polyphenols, phytochemicals that have antioxidant properties. They also are a great source of phytoesterols which are plant compounds known to help lower blood cholesterol and also provide anti-inflammatory effects in the body.
Add all ingredients together, toss with your favorite homemade salad dressing and enjoy!
Recipe by Dacia Lyn Breeden, RD
Photo by Jay Day Images http://www.jaydayimages.com
Gluten Free Shortbread Cookies
Here is the recipe from kingarthurflour.com
- Preheat the oven to 400°F. Lightly grease a baking sheet, or line it withparchment.
- Mix all the ingredients, by hand or mixer, until a well-blended, cohesive dough forms; this will take about 2 minutes at medium-low speed in a stand mixer.
- Drop the cookie dough by teaspoonfuls onto the prepared baking sheet (ateaspoon cookie scoopworks well here), leaving 1″ between them; these cookies won’t spread much when they bake.
- Use a fork to flatten each cookie to about 1/4″ thick, making a cross-hatch design.
- Bake the cookies for 8 to 12 minutes, until just browned on the bottom. Allow the cookies to cool completely on the baking sheet.
- Yield: 22 cookies.
- Serving Size 1 cookie (10g)
- Servings Per Batch 22 cookies
Amount Per Serving:
- Calories 40
- Calories from Fat 25
- Total Fat 2.5g
- Saturated Fat 1.5g
- Trans Fat 0g
- Cholesterol 15mg
- Sodium 30mg
- Total Carbohydrate 5g
- Dietary Fiber 1g
- Sugars 3g
- Protein 1g