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

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National Academy of Sports Medicine

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