Food Fraud: Iceberg Lettuce

This popular lettuce is big on crunch but a big “zero” when it comes to vitamins and flavor. And its boring taste leads many people to overdo it on the dressing and toppings.

Food Fix: Add spinach or arugula to the mix. Crumble 2 tablespoons (100 calories) of blue cheese or feta on top. Then splash the salad with a little oil and vinegar to spread flavor without a lot of calories.

Also, try skipping the iceberg all togather and use a spring mix, or baby greens in place of it. You’ll get a lot more out of your salad nutritionally.

*See other posts about Food Fraud here to find other dishes that are fooling you

Easy Spinach Artichoke Dip

This weekend I got to throw a party for my cousin who just moved into town. We made what was easily the best Spinach Artichoke Dip EVER! You could say I’m slightly biased, but it wasn’t just me. Everyone said so.

Ingredients:

• 2 cans artichoke hearts
• 2 boxes frozen chopped spinach
• 2 cups grated parmesan cheese
• 2 cups mayo of your choice
•  4 tsp minced garlic (I used dry minced, but wet would work just as well)
• 1 tsp salt

You will need to let the spinach thaw so it can be drained and squeezed. We had a small strainer to put over a bowl and dropped both boxes in there. That worked pretty well.

You are also going to want to make sure you have a clean knife, at least 1 big bowl and a cutting area ready.

1. Drain the liquid from the artichoke cans and squeeze them a little to get the juice out from inside. (Notice mine are squished flat?). Then you want to cut them into smaller pieces. Quarters should do unless you like them smaller.
2. Once the spinach has thawed, take small handfuls and squeeze the extra juice out of them as well. Add to the same bowl with the artichokes.
3. Add in all remaining ingredients and mix well. You should have a creamy mix with no powder chunks left.
4. Spread into a glass baking dish about an inch thick across the bottom and bake at 375° for 20 minutes.

 

When it’s done baking it should look like this. Notice the edges turn a slightly darker color, but not crispy or dry? That’s perfect!

You can serve this hot or make it a day ahead and refrigerate.

Enjoy!

Double Greens Smoothie

Serves 2

When summertime is heating up and you don’t want to cook in the morning, try this surprise smoothie for an on-the-go breakfast that’s packed with the nutrients of hearty greens but tastes like a perfect blend of fruit.

Ingredients

1 1/2 cups unsweetened non-dairy beverage, such as almond, rice or soy 
2 dried apricots or 4 pitted dates 
1 banana 
1 cup chopped kale leaves 
1 cup spinach leaves 
1/2 cup fresh or frozen berries

Method

Combine non-dairy beverage, apricots, banana, kale, spinach and berries in a blender and blend until smooth.

Nutrition Per Serving: 160 calories (30 from fat), 3.5g total fat, 0g saturated fat, 0mg cholesterol, 115mg sodium, 30g total carbohydrate (4g dietary fiber, 10g sugar), 8g protein

 

Related articles

• Eating Berries May Lower Risk Of Parkinson’s
• For More Efficient Muscles, Eat Your Greens

Unique Greek Turkey Burgers

Ingredients:
1/4 cup finely chopped onion
1 tsp. chopped garlic
4 cups chopped spinach leaves
1 lb. raw lean ground turkey
2 large egg whites or 1/4 cup liquid egg whites
1/2 tsp. dried basil
1/2 tsp. dried oregano
1/4 tsp. salt
1/4 tsp. black pepper
1/2 cup crumbled fat-free feta cheese 
Optional: large lettuce leaves, sliced onion, sliced tomato

Directions:
Bring a large skillet sprayed with nonstick spray to medium-high heat on the stove. Add onion and garlic and, stirring often, cook until softened, about 4 minutes. 

Add spinach to the skillet with onion and garlic. Stirring often, cook until spinach has wilted and excess moisture has evaporated, 3 – 5 minutes. 

Remove skillet from heat. Once cool enough to handle, carefully blot away any excess moisture from the onion-spinach mixture with paper towels. Set aside.

In a large bowl, combine turkey, egg whites, basil, oregano, salt, and pepper. Using your hands, mix well. Add cooked veggies and feta cheese to the bowl. Using your hands, mix until uniform.

Evenly divide turkey mixture and firmly form into four patties. (Cover and refrigerate if not cooking immediately.) 

Bring a grill (or skillet or grill pan) sprayed with nonstick spray to medium heat. Add patties, cover, and cook for 5 – 8 minutes per side, until cooked through. If using a skillet or grill pan, work in batches, removing skillet or pan from heat between batches to re-spray. (And don’t worry if your lid isn’t a perfect fit when covering!)

Eat your patties with a knife and fork or, if you like, wrap them up in some lettuce leaves with onion and tomato. Enjoy!

MAKES 4 SERVINGS

Nutrition PER SERVING (1 patty): 203 calories, 8g fat, 420mg sodium, 3g carbs, 1g fiber, 1g sugars, 29g protein

 

Happy Cooking, Everyone!

Please feel free to post any questions or your own suggestions in the comments below. Also, be sure to share this page with anyone that you think would benefit from it. I want to help put cooking, and fresh foods back into our daily routines.

Berry Chicken Salad

Ingredients: 2 boneless skinless chicken breast halves (4 ounces each)  1/8 teaspoon salt  1/8 teaspoon pepper  3 cups fresh baby spinach  1/2 cup fresh raspberries  1/2 cup halved fresh strawberries  1/3 cup crumbled goat cheese  4-1/2 teaspoons chopped pecans, toasted  2 tablespoons prepared fat-free raspberry vinaigrette Directions: Sprinkle chicken with salt and pepper. Grill chicken, covered, over medium heat for 4-7 minutes on each side or until juices run clear.  In a large bowl, combine the spinach, raspberries, strawberries, cheese and pecans. Divide among two serving plates.   Slice chicken and arrange over spinach mixture; drizzle with vinaigrette.    Yield: 2 servings

 

Happy Cooking, Everyone!

Please feel free to post any questions or your own suggestions in the comments below. Also, be sure to share this page with anyone that you think would benefit from it. I want to help put cooking, and fresh foods back into our daily routines.