Super Salads
Nutritious and delicious salads can be created from a variety of fruits, vegetables, nuts, seeds, legumes and whole grains such as quinoa, brown rice, buckwheat, sorghum and gluten-free oats. These healthy gluten-free ingredients can improve the nutritional quality of the gluten-free diet which is often lacking in fiber, iron and B vitamins.
 Salad dressings using balsamic or red wine vinegar or fruit juices such as lemon, orange or pineapple, combined with olive or canola oil and various herbs can add unique flavor combinations. If purchasing store bought dressings remember to read labels carefully. Make sure they do not contain wheat flour, wheat starch, hydrolyzed wheat protein, soy sauce (made with wheat), seasonings (often contain wheat flour or wheat starch as a carrier agent) or malt vinegar (contains barley).
Here are some recipes to add zing to your meals.
Kitchen Sink Salad
Green Bean Salad with Apples and Bell Peppers
Quinoa Salad
Chinese Chicken Salad
Greek Lentil
Salad
link
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1- 19 fl oz can
|
lentils, rinsed and drained
|
1- 540 mL can
|
1/2 cup
|
calamata olives
|
125 mL
|
1/2 cup
|
onion, chopped
|
125 mL
|
1 1/2 cups
|
grape tomatoes, halved
|
375 mL
|
1/2 cup
|
green peppers, chopped
|
125 mL
|
1 cup
|
cucumber, sliced
|
250 mL
|
1/4 cup
|
feta cheese, crumbled
|
50 mL
|
1/4 cup
|
fresh parsley and/or cilantro, chopped
|
50 mL
|
1/4 cup
|
olive oil
|
50 mL
|
1/4 cup
|
lemon juice
|
50 mL
|
1 tbsp
|
dried oregano
|
15 mL
|
|
|
|
%DV
|
Based on serving of:
|
2/3 cup
|
Energy:
|
133 calories
|
Protein:
|
6 g
|
|
Fat:
|
6 g
|
|
Saturated Fat:
|
1 g
|
%
|
Cholesterol:
|
4 mg
|
%
|
Carbohydrates:
|
15 g
|
5 %
|
Fibre:
|
3 g
|
12 %
|
Sodium:
|
112 mg
|
5 %
|
Potassium:
|
320 mg
|
|
Vitamin C:
|
14 mg
|
23 %
|
Folate:
|
110 mcg
|
50 %
|
Calcium:
|
54 mg
|
5 %
|
Iron:
|
3 mg
|
17 %
|
Calories from Fat:
|
41%
|
|
|
|
IN a large bowl, combine lentils, olives,
vegetables, and feta cheese.
WHISK dressing ingredients together.
ADD parsley and/or cilantro to salad and toss with dressing to coat.
CAN be eaten right away or covered and left in fridge to marinate for 2
hours before serving. Salad can be made a day in advance.
Enjoy
|
|
Article by Shelley Case, RD
Shelley Case, RD is a consulting dietitian, speaker and author of the national best seller Gluten-Free Diet: A Comprehensive Resource Guide. See www.glutenfreediet.ca
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