Recipes

Red & White Winter Salad

facebook_1220Combine key winter fruits and vegetables to create a confetti-like salad that shares a blend of bitter, sweet and peppery flavors.1. Ingredients

• Makes 8 servings, with each serving being approximately 1½ – 1¾ cups in size.
• 4 cups thinly sliced Romaine Hearts.
• 2 heads Belgian Endives (cored and thinly sliced).
• 1 bulb Fennel (trimmed, cored, quartered and thinly sliced).
• 1, 15-oz. can Hearts of Palm (drained, halved lengthwise and thinly sliced).
• ½ head Radicchio (cored, quartered and thinly sliced).
• 1 Red Apple (cored and thinly sliced like matchsticks).
• 1 cup radishes (thinly sliced).
• Freshly ground pepper (to taste).
• Add handful of Craisins and ½ cup Red Cabbage (thinly sliced) for extra flavor and crunch.

Dress with Champagne Vinaigrette (store-bought or made from scratch) to flavor as desired.

• Makes 8 servings (approximately 1¼ tablespoons each)
• ½ – ¾ shallot – small members of onion family with sweet taste and slightly spicy kick (peeled and quartered).
• ¼ cup Champagne Vinegar, or White-wine Vinegar.
• ¼ cup Extra-virgin Olive Oil.
• 1 tablespoon Dijon Mustard.
• ¾ teaspoon salt
• Freshly ground pepper to taste.

2. Preparation Time: Approximately 30 minutes (including dressing); 25 minutes with store-bought dressing.

3. Nutrition (per serving – including dressing ):

• Approximately 110 calories
• 7g total fat (1g saturated fats , 5g monounsaturated fats)
• 0mg cholesterol
• 10g carbohydrates (3g fiber)
• 2g protein
• 424mg sodium and 324mg potassium.

4. Instructions:

• Toss Romaine, Endive, Fennel, Hearts of Palm, Radicchio, Apple and Radishes (plus optional Craisins and Red Cabbage) together in a large salad bowl.
• Add vinaigrette and toss.
• Season with pepper.
• Prepare salad without dressing, cover and refrigerate for up to 4 hours – give salad additional crunch.
• Toss with vinaigrette just before serving.

Managing Your Calories

5. Energy Cost to Prepare Salad (how many calories you’ll burn while cooking/standing):

• 130 lb. person = 78 kcal
• 145 lb. person = 86 kcal
• 160 lb. person = 95 kcal
• 175 lb. person = 104 kcal

6. Take a short 10-minute walk following your meal to burn off extra calories.

• 130 lb. person walking half a mile = 39 kcal
• 145 lb. person walking half a mile = 45 kcal
• 160 lb. person walking half a mile = 48 kcal
• 175 lb. person walking half a mile = 53 kcal

Previous post

Enjoy Thanksgiving with these Simple Yet Practical Suggestions

Next post

TRX OPT™ Training for your Healthy Clients

The Author

National Academy of Sports Medicine

National Academy of Sports Medicine

Since 1987 the National Academy of Sports Medicine (NASM) has been the global leader in delivering evidence-based certifications and advanced specializations to health and fitness professionals. Our products and services are scientifically and clinically proven. They are revered and utilized by leading brands and programs around the world and have launched thousands of successful careers.