Friday, September 24, 2010

80-- Harvest Salad

This is a great time of year for some wonderful HEALTHY foods! This salad combines all that is well and good in the fall (well, it doesn't have pumpkin pie, but everything else).

This salad is lovely served with the pork tenderloin you will see next in this blog. It is also a wonderful dinner salad by itself or with some chicken added in.

True or False: An apple a day keeps the doctor away.
Well.....if you eat an apple AND an 80/20 diet, then quite possibly.

Apples contain lots of phytonutrients such as quercetin, catechin, phloridzin and chlorogenic acid that act as antioxidants in our bodies. A medium-sized apple also contains around 4 grams of FIBER (aim for 25-30g per day)! The skin of an apple also contains a large amount of flavonoids. Flavonoids are also antioxidants that help to prevent unwanted inflammation, decrease excessive clotting of blood platelets, help regulate blood pressure, and regulate the overproduction of fat in your liver!

Harvest Salad
Serves 12

6 cups fresh spinach leaves, washed thoroughly
3 medium apples of your choice (I like Fuji or Gala), cored and chopped into 1" pieces
3/4 cup walnut halves
3/4 cup reduced-fat crumbled Feta cheese
Craisins (optional as garnish)

Directions: Mix salad ingredients in a large serving bowl.

Maple-Balsamic Vinaigrette
1/4 cup extra virgin olive oil
1/4 cup balsamic vinegar
2 Tbsp pure maple syrup
2 Tbsp yellow mustard
Salt & Pepper to taste

Directions: Whisk ingredients until well blended. Season with salt & pepper (if desired).

Add dressing to salad and toss to coat. Serve immediately.

Nutrition Info per 3/4 cup serving: 145 calories, 8 g fat (majority healthy polyunsaturated and monounsaturated fats), 3 g protein, 4 g carbohydrates, 2 g fiber

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