Fruits with greens- Sweeten that saladPosted by Dorothy Krupnick August 23, 2016
Watercress Salad with Oranges and Black Olives
We are at the later part of summer and the grill is still with us. Green salads are an all year round dish but I love to add sweetness to a salad and no better way than with grilled apricots and peaches (left) . Try an Italian chicory leaf from the cabbage family called Radicchio. 1/2 cup yields 4 grams of carbohydrate and is considered a low starch vegetable for carbohydrate counting as in diabetic diets, (all leafy vegetables are low carbs!) It’s the red and white stripped lettuce that we usually pass up for the more common vegetables. Pair the fruit and Radicchio with a sweet vinaigrette.
I am very fond of arugala and watercress as well. Watercress has a great nutrient profile: has 70% of Vitamin C in 1/2 cup, and contains phytonutrients called isocyanates, anti cancer fighting molecules. Arugala is another great green packed with Vitamin A, beta carotene and folate. Try substituting these greens for ice berg or romaine sometime.
Some hints: love Moroccan oil cured olives. Try to find them in olive section where antipasto marinated vegetables are.
Honey Orange Dressing ( Watercress Salad with oranges and black olives)
- 2 tablespoons of honey
- 1/4 cup olive oil
- 2 tablespoons of champagne vinegar or red vinegar
- juice of one lemon
- cracked black pepper
- pinch of sea salt
- zest of a 1/2 small orange
- Mix all ingredients together.
Balsamic, Raspberry, Shallot Vinaigrette for Grilled Fruit and Radicchio Salad)
- 1 shallot minced fine
- 3 tablespoons balsamic vinegar
- 2 tablespoons of lemon juice
- 1/4 cup olive oil
- 1/4 cup raspberries mashed through a sieve (to remove seeds)
- pinch of salt
- black pepper to taste
- 1-2 teaspoons of brown sugar or coconut sugar
- 1 tablespoon whole grain mustard
Mix all ingredients in a bowl and pour over salad and serves 4