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JudyMayer

Hi, I'm Judy Mayer

Eating doesn’t have to be so hard, but for many confusion exists about what’s healthy and what’s not. Bombarded with so much information — much of it in the form of silver bullets and easy answers — people often don’t know where to turn...
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Judy Mayer

This Lebanese Salad a Meal in Itself

What's For Dinner
Timely advice, tasty tips and a little tough love from Outpost's resident nutritionist, Judy Mayer. By Judy Mayer on June 12, 2012

 

I’m a big fan of the Mediterranean Diet. Next to the DASH (dietary approach to stop hypertension) it’s one of my favorites. The Mediterranean Diet also received a “best” rating from an expert panel convened by the U.S. News & World Report in 2011.  That’s pretty cool! However, it’s not really a diet. It’s a lifestyle – there is no one factor to pinpoint its health benefits – it’s the whole diet and lifestyle surrounding it that are responsible for its success.

 

This recipe is a classic example of what you might find for lunch or dinner in a Grecian kitchen.

 

Fattoush is a Lebanese version of bread salad. It is typically made with fresh lemon, olive oil and flavored with sumac. Sumac comes from the berries of a wild bush that grows wild in all Mediterranean areas. I used orange juice concentrate, lime juice, cumin and a bit of cayenne for the flavoring.

 

Fattoush – A Lebanese Salad

Serves 4 to 6

2 whole grain pitas

Dressing:

3 tablespoons frozen orange juice concentrate

1 tablespoon fresh lime juice

2 tablespoons olive oil

½ teaspoon cumin

Pinch cayenne pepper or red pepper flakes

¼ teaspoon coarse salt

Salad

6 to 8 cups romaine lettuce, roughly chopped

1 cucumber, peeled, seeded and chopped

1 pint cherry tomatoes, halved

3 to 4 ounces feta cheese

1 cup kalamata olives, pitted and halved lengthwise

¼ cup fresh mint, chopped

¼ cup Italian parsley, chopped

 

1. Preheat the oven to 350°. Cut the pita into quarters, split into layers, and place on a sheet pan. Bake 8 to 10 minutes, until golden. Remove from oven and cool.

2. To make dressing, combine the orange juice concentrate, lime juice, olive oil, cumin, cayenne pepper and salt. Whisk to incorporate. Set aside until ready to use.

3. In a large bowl, combine the romaine, cucumber, tomatoes, feta and olives. Pour dressing over all and toss to combine.  Sprinkle with mint and parsley.  Add the pita bread and toss lightly. Serve.

Per serving: 249 calories, 13g fat, 3g sat fat, , 22g carbohydrates, 7g protein, 540mg sodium, 4g fiber, 128mg calcium

 

Once you try this salad you’ll surely want to make it a dinnertime regular. If you’d like to add more protein to your salad you can always add cannellini beans. My suggestion is to make this salad your dinner – it’s so delicious and quite satisfying. Enjoy!

 

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