WELLNESS CONNECTION · Nutrition

Boosting Your Immunity Through Salads

As Seen on E! "That Morning Show" by California Health & Longevity Institute and Dole Nutrition Institute

December 03, 2009 - 7:00AM

The following healthy salad tips by the Director of Nutrition at California Health & Longevity Institute, Paulette Lambert, R.D., CDE, are designed to improve your nutrition and help you get to your goal of 7-10 servings of fruits and vegetables a day.

HEALTHY SALAD TIPS

Pre-packaged salads are a great way to save time and increase your daily vegetable intake.

Two cups of dark leafy green salad mix is equal to two servings of vegetables. Add a small tomato--it will be equal to three servings.

Boost overall nutrition intake by adding pre-packaged shredded carrots and red cabbage to your salad greens.

Add fresh or dried fruit, nuts or seeds (sunflower or pumpkin) and low-fat cheeses, such as parmesan or feta, to make your salads more exciting.

For super nutrition, add a variety of canned beans (drained and rinsed) to salads for a good source of vegetarian protein.

Make vinaigrette salad dressing lighter in calories without sacrificing taste by cutting oil in half and using an equal amount of water.

When adding cheese to salads, limit to two tablespoons per person to keep the amount of saturated fat low.

Add small amounts of chopped almonds, pecans, peanuts or walnuts to boost omega 3 fatty acids that decrease inflammation in the body.

THE IMMUNITY-BOOST SALAD
Fresh Fruit with Baby Spinach and Yogurt-Poppy Seed Dressing

Ingredients:
1 Tbsp. apple cider vinegar
1/2 tsp. dry mustard
1 Tbsp. honey
1 Tbsp. water
1/8 tsp. salt
1/4 cup plain or vanilla yogurt
1 tsp. poppy seeds
1 pk. (5 oz.) DOLE® Baby Spinach and Radicchio Salad blend
1 kiwi, peeled and sliced
1 cup peeled sliced fresh DOLE® Tropical Gold pineapple
1/2 cup DOLE® raspberries or blueberries
1 orange, peeled to remove the white pith, and sliced thin
1/4 cup toasted almond slices

Directions:
1. Place vinegar, mustard, honey, water and salt in small bowl. Whisk in yogurt and stir in poppy seed.
2. Arrange spinach on a platter or individual plates. Compose fruit on top of salad. Drizzle with dressing and sprinkle with toasted nuts.

Servings: 6
Calories per Serving: 120

FALL/WINTER HARVEST SALAD
Winter Farmer's Market with Roasted Butternut Squash

Ingredients:
1 (2 lbs.) butternut squash, peeled, seeded, cut into 1/2 inch cubes or 4 cups prepared butternut squash cubes (found in the produce section of the market)
1 Tbsp. olive oil
Pinch of red pepper flakes
1/2 tsp. sea salt
2 Tbsp. orange juice
2 Tbsp. pomegranate juice
1 Tbsp. walnut oil or olive oil
1 Tbsp. water
1/2 tsp. each salt and fresh black pepper
1 pk. (5 oz.) DOLE® Sweet Baby Lettuces Salad
1/4 cup walnuts, chopped, toasted
1/2 cup pomegranate seeds (can use dried cranberries as well)
3 Tbsp. pomegranate molasses

Directions:
1. Preheat oven to 400°F. Toss squash cubes with olive oil, red pepper flakes and salt. Spread on foil covered baking sheet and roast in oven for 30-40 minutes or until tender and golden. Set aside to cool. (Can be made a day ahead.)
2. Whisk juices, walnut oil, water, salt and pepper in small bowl. Set aside until serving time.
3. When ready to serve, toss salad blend with dressing, place salad in platter, and arrange butternut squash on top. Sprinkle salad with chopped walnuts, pomegranate seeds and drizzle with pomegranate molasses.

Servings: 6
Calories per Serving: 180

ULTIMATE "KID'S-WILL-EAT-THIS" WINTER VEGETABLE SALAD

Ingredients:
2 cups small DOLE® Broccoli florets
2 large DOLE® Carrots, shredded, or 1 cup shredded DOLE® Carrots
1 large red bell pepper, seeded and sliced thin
1/4 cup lightly salted sunflower seeds
1/4 cup DOLE® Seedless Raisins
1/4 cup light Italian dressing
1 pk. (5 oz.) DOLE® Baby Romaine Salad
1/2 cup light shredded cheddar cheese

Directions:
1. Blanch broccoli florets in the microwave with a tablespoon of water for 2 minutes. Rinse under cold water and drain well.
2. Toss cooked broccoli florets, shredded carrot, and red pepper slices with half of the lite Italian dressing.
3. Place salad blend into bowl and toss with vegetables, sunflower seeds, raisins, cheese and remaining dressing.

Servings: 4
Calories per Serving: 150

THE FREE-RADICAL-FIGHTING SALAD
Baby Greens and Edamame with Miso Dressing

Ingredients:
1 Tbsp. sesame oil
10 medium shitake mushrooms, sliced thin
1/2 tsp. sea salt
1 pk. (7 oz.) DOLE® Butter and Red Leaf Salad blend
1 cups shelled edamame, cooked and cooled
3 green onions, sliced thinly
1 Tbsp. sesame seeds

Directions:
1. Heat sesame oil in small sauté pan, add mushrooms and salt, stirring until mushrooms are browned, about 2 minutes.
2. In a large salad bowl, toss all the greens, edamame, green onions, and sesame seeds. Toss with vinaigrette and top with sautéed mushrooms.

MISO DRESSING
Ingredients:
1/3 cup DOLE® orange juice
2 Tbsp. lite soy sauce
2 Tbsp. rice vinegar
2 Tbsp. honey
2 Tbsp. white or yellow miso
1 Tbsp. canola oil
1 Tbsp. water

Directions:
1. Whisk all ingredients in small bowl. Refrigerate until ready to toss salad.

Servings: 6
Calories per Serving: 210

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