Sensational salads.For a quick meal, try a whole meal salad. Chop an assortment of vegetables, cook a complex carbohydrate complex carbohydrate n. A polysaccharide consisting of a chain of glucose molecules; starch. , add seasonings and a protein source. Toss with a little dressing, and you have the makings of a fast food right in your own kitchen. The complex carbohydrate may be any size or shape pasta, rice, couscous cous·cous n. 1. A pasta of North African origin made of crushed and steamed semolina. 2. A North African dish consisting of pasta steamed with a meat and vegetable stew. , bulgur wheat Noun 1. bulgur wheat - parched crushed wheat bulghur, bulgur wheat, wheat berry - grains of common wheat; sometimes cooked whole or cracked as cereal; usually ground into flour , or potatoes. Prepare them with a little salt for flavor. If time is of the essence A phrase in a contract that means that performance by one party at or within the period specified in the contract is necessary to enable that party to require performance by the other party. Failure to act within the time required constitutes a breach of the contract. , cook during breakfast or the night before and store in the refrigerator until needed. While the starch is cooking, chop a number of fresh vegetables. A wide variety of vegetables fill the bill for whole-meal salad combinations. Crunchy vegetables--such as carrots, celery, red/green/yellow bell peppers, cucumbers, jicama ji·ca·ma n. A crisp, sweet turnip-shaped root vegetable (Pachyrhizus erosus) used raw in salads and as crudités or cooked in stews. Also called Mexican turnip, yam bean. , broccoli, cauliflower cauliflower (kô`lĭflou'ər, käl`ĭ–), variety of cabbage, with an edible head of condensed flowers and flower stems. Broccoli is the horticultural variety (botrytis); both were cultivated in Roman times. , and the like--tantalize the taste buds taste buds taste npl → Geschmacksknospen pl . Their colors and shapes appeal to our eyes. Beyond the sensory satisfaction, these vegetables add valuable nutrients to the diet. Colorful vegetables are loaded with beta-carotene, vitamin C vitamin C or ascorbic acid Water-soluble organic compound important in animal metabolism. Most animals produce it in their bodies, but humans, other primates, and guinea pigs need it in the diet to prevent scurvy. , and folic acid folic acid: see coenzyme; vitamin. folic acid or folate Organic compound essential to animal growth and health and needed by bacteria as a growth factor. . In addition, vegetables contain a myriad of phytochemicals that are so important in the diet. What a quick and easy way to boost consumption of a low-calorie, highly valuable part of a balanced diet--the three to five servings of vegetables recommended each day. Whole-meal salads can be seasoned with any of your favorite herbs and a little salt. While the flavors of the vegetables do not demand much seasoning, try basil, oregano oregano (ərĕg`ənō), name for several herbs used for flavoring food. A plant of the family Labiatae (mint family), Origanum vulgare, , tarragon tarragon (târ`əgŏn), perennial aromatic Old World herb (Artemisia dracunculus) of the family Asteraceae (aster family), of the same genus as wormwood and sagebrush. , thyme, rosemary, or a new herb on occasion. Seasoned salts add to the blend, as do garlic and onion. New salad seasoning combinations found in the spice area of the market contribute a whole different dimension to salads. These combine seeds, nuts, herbs, and little crunchies, such as imitation bacon bits Bacon bits are condiments frequently used to enhance the flavor of salad or potatoes. They are a common element of salad bars. Bacon bits are made of either small, crumbled pieces of cooked bacon or, more frequently, textured vegetable protein artificially flavored to resemble (a soy product) and tiny crackers or sticks. Look for them the next time you go grocery shopping. Protein sources for the salad include chunked, shredded, or crumbled cheeses (fete, jack, mozzarella moz·za·rel·la n. A mild white Italian cheese that has a rubbery texture and is often eaten melted, as on pizza. [Italian, diminutive of mozza, a cut, mozzarella, from mozzare, , cheddar, or cottage). Meat alternates can be cubed, sliced, or diced. Eggs can be cooked and diced or crumbled as in hard-boiled or scrambled. Try whisking the egg, pour into an oiled pan and slowly cook in a very thin layer turn and cut in strips when cooked. The protein sources add substance to the meal as well as adding flavor and eye appeal. Delicious dressings can be whipped up very quickly using lemon juice, oil, and a few herbs with a little salt. The flavor is wonderful. If time is a consideration, commercial dressings can be used sparingly; calories count up fast if regular commercial dressings are used. Try the new fat-free versions to shed unnecessary calories from the meal. The following recipes combine foods into whole-meal salads. Add a bread (roll, sticks, French bread, etc.), a piece of fruit, and a beverage for a nourishing, satisfying, and quick meal. Greek Pasta Salad 12 ounces rotini pasta 1/2 cup salad seasonings 1/4 pound fete cheese, crumbled 2 medium tomatoes, diced 2 1/4 ounces black olives, sliced 1 cup green onions, chopped 2 medium bell peppers, diced 1 cucumber, peeled and chopped 1/2 cup low-fat Italian dressing Prepare rotini according to according to prep. 1. As stated or indicated by; on the authority of: according to historians. 2. In keeping with: according to instructions. 3. package directions. Drain, cool. Toss with salad seasonings, cheese, and vegetables. Add Italian dressing Noun 1. Italian dressing - a vinaigrette with garlic and herbs: oregano and basil and dill dressing, salad dressing - savory dressings for salads; basically of two kinds: either the thin French or vinaigrette type or the creamy mayonnaise type and mix well. Refrigerate re·frig·er·ate tr.v. re·frig·er·at·ed, re·frig·er·at·ing, re·frig·er·ates 1. To cool or chill (a substance). 2. To preserve (food) by chilling. . Keeps for days. Yield: 12 3/4-cup servings. Calories per serving: 150; protein: 6 grams; fat: 6 grams. Curried Rice-Bean Salad 3 cups brown rice, cooked 1/2 cup red kidney beans, cooked 4 green onions, chopped 1/2 green pepper, diced 2 stalks celery, diced 1/4 cup fresh parsley, chopped 1/4 cup mayonnaise 1/4 cup plain low-fat yogurt 1/2 t. curry powder Combine first six ingredients. Toss to mix. In a separate bowl, combine mayonnaise, yogurt, and curry powder. Blend thoroughly. Pour over rice and bean mixture. Yield: 6 servings. Calories per serving: 185; protein: 4 grams; fat: 4 grams. Pocket Bread Bean Salad 1/3 cup olive oil 1/4 cup lemon juice 2 garlic cloves, minced 1/4 t. salt 1/2 t. sugar 1/4 t. oregano 1/4 t. basil 1 20-ounce can garbanzo beans 1 20-ounce can kidney beans 1 small red onion, cut in rings 2 celery stalks, sliced 1/4 cup black olives, sliced 1 cup fresh mushrooms, sliced 1 green or red bell pepper, sliced 1 12.5 ounce can Worthington FriChik, diced 3 ounces mozzarella cheese, diced In a small bowl, combine oil, lemon juice, garlic, salt, sugar, oregano, and basil. Whisk to blend. Add rinsed and drained beans, onion, celery, olives, mushroom, bell pepper, FriChik, and cheese. Mix well. Cover and chill at least 8 hours before serving. Serve at room temperature over lettuce or stuffed in pita pocket with lettuce. Yield: 10 servings. Calories per serving: 290; protein: 13 grams; fat: 15 grams. Marinated Three-Bean Salad 1 8 1/2-ounce can lima beans 1 8-ounce can cut green beans 1 8-ounce can red kidney beans 1 medium onion, thinly sliced and separated into rings 1/2 cup green pepper, chopped 2/3 cup lemon juice 1/2 cup salad oil 1/4 cup sugar 1 t. celery seed Drain canned beans. In a large bowl, combine the three varieties of beans, onion rings, and green pepper. In a screw-top jar combine lemon juice, oil, sugar, and celery seed; cover and shake well. Pour salad dressing mixture over vegetables and stir lightly. Cover and chill at least 6 hours or overnight, stirring occasionally. Drain before serving. Yield: 6 servings. Calories per serving: 185; protein: 5 grams; fat: 9 grams. Oriental Noodle and Pasta Salad 6 ounces rotini pasta 1 1/2 cups (16 ounces) frozen peas, thawed and drained 1/2 cup carrots, thinly sliced 3 thin red onion slices, quartered 1/4 cup oil 2 T. sugar 1 3-ounce package instant Oriental noodles with flavor packet 1 T. sesame seeds, toasted Prepare pasta according to package directions. In large bowl, combine rotini, peas, carrots, and onion. In small bowl, combine oil, sugar, and Oriental flavor packet; blend well. Pour over pasta mixture; toss to coat. Cover; refrigerate 1 hour to blend flavors. Just before serving, break Oriental noodles noo·dle 1 n. A narrow, ribbonlike strip of dried dough, usually made of flour, eggs, and water. [German Nudel. into pieces. Add noodle pieces and sesame seeds to salad. Toss to combine. Yield: 10 servings. Calories per servings: 160; protein: 4 grams; fat: 7 grams. Vegetable Pasta Salad 1 cup dry corkscrew macaroni 1 cup fresh broccoli flowerettes 1/2 cup zucchini, sliced 1 cup tomatoes, chopped 2 T. sweet onions, diced 1/3 cup fat-bee Italian salad dressing 2 T. Parmesan cheese 1/3 cup radishes, sliced 2 cups Romaine lettuce, torn Prepare pasta according to package directions. Drain and rinse with cold water. In large mixing bowl, combine macaroni macaroni: see pasta. , broccoli, zucchini, tomatoes, and onion. Add salad dressing; toss. Sprinkle with Parmesan cheese. Cover and chill for 2 to 24 hours. Stir in sliced radishes just before serving on a bed of torn lettuce. Yield: 6 servings. Calories per serving: 62; protein: 3 grams; fat: 1 gram. Special Occasion Pasta Salad 8 ounces shell macaroni Vegetable cooking spray 1/4 cup water 1/2 t. salt 1 small onion, quartered 2 large carrots, thinly sliced diagonally 2 cups mushrooms, cut into quarters 1 cup broccoli flowerettes 1 cup cauliflower flowerettes 1 cup green onion, cut in inch-long pieces 1 12.5-ounce can Worthington FriChik 2 T. soy sauce (reduced sodium) Prepare pasta according to package directions. Drain and rinse. In wok or large frying pan, spray heating surface; add water and salt and stir-fry onion, carrots, mushrooms, broccoli, cauliflower, and green onions until crisp-tender. Remove to bowl and add FriChik, the cooked macaroni, and soy sauce; toss. Serve at room temperature or cover and refrigerate to serve later. Yield: 6 servings. Calories per serving: 150; protein: 9 grams; fat: 2 grams. Pasta With Beans 8 ounces macaroni 4 T. olive oil 2 cloves garlic, minced 1 16-ounce can Italian plum tomatoes, chopped 2 t. fresh parsley, minced 1/2 t. dried basil 1/4 t. dried oregano 1 15-ounce can white kidney beans 1/8 t. salt 1/4 cup Parmesan cheese (optional) Prepare pasta according to package directions. Meanwhile, heat olive oil in heavy large skillet over medium heat; add garlic and saute sau·té tr.v. sau·téed, sau·té·ing, sau·tés To fry lightly in fat in a shallow open pan. n. A dish of food so prepared. until tender. Stir in tomatoes and cook 5 minutes. Add parsley, basil, and oregano. Simmer 15 minutes. Add beans and cook until heated through (5 minutes). Season with salt. Pour this mixture over the cooked pasta and toss. Sprinkle with Parmesan cheese (if desired) and serve. Yield: 8 servings. Calories per serving: 195; protein: 7 grams; fat: 8 grams. Italian Cheese-Potato Salad 1/4 cup bottled Italian dressing 1/4 cup mayonnaise 1 16-ounce can whole potatoes, drained and diced 2 cups cottage cheese, low-fat (1 percent) 3 hard-cooked eggs, chopped 1/4 cup pimento, chopped 1/4 cup green onion, chopped 2 T. parsley, minced 1/2 t. salt Lettuce leaves In large bowl, blend Italian dressing and mayonnaise. Stir in potatoes, cottage cheese cottage cheese a soft, uncured cheese made from soured skim milk; most of the lactose is removed with the whey. Used in low-residue diets for dogs and cats. , eggs, pimento pimento or allspice, common names for a tree (Pimenta dioica or P. officinalis) of the family Myrtaceae (myrtle family) cultivated in the West Indies for its dried unripe berries, used medicinally and as a spice (also called , green onion, parsley, and salt. Refrigerate 1 hour to blend flavors. Serve on lettuce leaf. Yield: 8 servings. Calories per serving: 160; protein: 9 grams; fat: 8 grams. Tofu Potato Salad 2 cups cooked potatoes, cut up 2 T. olive oil 1 T. lemon juice 1/2 t. salt 1/8 t. dry dillweed 1/2 cup green onion, diced 1/2 cup celery, diced 2 T. fresh parsley, minced 1/8 t. celery salt 8 ounces tofu, mashed Toss potatoes with oil, lemon juice, salt, and dillweed. Cool. Add green onion, celery, parsley, and celery salt. Blend tofu in blender until smooth and creamy. Pour over potato mixture; mix. Chill and serve. Yield: 6 servings. Calories per serving: 215; protein: 10 grams; fat: 12 grams. Broccoli Pasta Salad 4 ounces shell macaroni, cooked and drained 1 cup blanched broccoli flowerettes 1/2 cup sliced carrots, cooked 1/3 cup mayonnaise 1/4 cup green onion, sliced 2 T. parsley, chopped 2 t. lemon juice 1/2 t. sugar 1/2 t. salt Prepare pasta according to package directions. In large bowl, toss first three ingredients. In small bowl, combine remaining ingredients. Add mayonnaise mixture to macaroni mixture. Toss to coat well. Cover; chill. Yield: 4 servings. Calories per serving: 140; protein: 3 grams; fat: 6 grams. Georgia E. Hodgkin, Ed.D., R.D., is all associate professor in the Department of Nutrition and Dietetics dietetics /di·e·tet·ics/ (-iks) the science of diet and nutrition. di·e·tet·ics n. The branch of therapeutics concerned with the practical application of diet in relation to health and disease. in the School of Allied Health Professions at Loma Linda University Founded in 1905, Loma Linda University (LLU) is a private, Christian, coeducational, health sciences university located in Southern California 60 miles east of Los Angeles close to San Bernardino and near beaches, mountains, and the desert. , Loma Linda, California Loma Linda is a city in San Bernardino County, California, United States. The population was 18,681 at the 2000 census. Geography Loma Linda is located at (34.048364, -117.250648)GR1. . |
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