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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

A Cool Salad To Help Prolong Summer

What's For Dinner
Timely advice, tasty tips and a little tough love from Outpost's resident nutritionist, Judy Mayer. By Judy Mayer on September 5, 2012

 

Summer is nearing an end. Labor Day and back to school sales are signs that fall is on its way. All too soon your grill will be mounded with snow and ice. But September can have its share of warm, sunny days, just perfect for cool meals on the patio.

 

Today’s recipe is suitable for any time of year but it’s really a nice crisp addition to a lovely summer meal and it takes advantage of the great local peppers in our stores now. Leftovers are great and be saved for up to 4 days – if it lasts that long.

 

It’s also loaded with vitamin C, vitamin K, vitamin A, potassium and fiber – the only thing lacking is lots of calories!

 

Marinated vegetables are a favorite of mine and this recipe encourages anyone who tries it to eat more of them – and remember, it’s really hard to overdose on vegetables – so eat up!

 

Marinated Vegetable Salad

If you want to add a bit of protein to this dish add a can of rinsed and drained black beans.

Serves 6

 

6 Brussels sprouts, halved

1 large carrot, cut into 1-inch chunks

1 cup broccoli florets,

Broccoli stems from florets, peeled and sliced

1 cup green beans, cut into 1-inch lengths

2 cups medium mushrooms, halved

1 red pepper, cut into 1-inch chunks

1 green pepper, cut into 1-inch chunks

1 medium onion, sliced thick

Marinade:

3 tablespoons honey

4 tablespoons extra virgin olive oil

1 tablespoon fresh oregano, chopped

3 cloves garlic, minced

Freshly ground black pepper to taste

Pinch red pepper flakes

 

1. Bring water to a boil in a large pot. Place colander in sink and set up a bowl of ice water.

2. When water starts to boil add Brussels sprouts and carrots and cook for 4 minutes. Then add broccoli florets and stems, green beans, mushrooms, peppers and onion and cook for another 4 minutes.

3. Turn off heat and drain through colander and immediately put into ice water. Let chill for about 10 minutes and drain well. If possible lay vegetables on paper towels and pat dry.

4.  Make marinade by whisking together honey oil, oregano, garlic and seasonings. Put the vegetables into a large glass bowl, cover with marinade and stir well to coat well. Cover and put into refrigerator for at least one hour or overnight for flavors to meld.

Per serving: 15calories, trace fat, 27g carbohydrates, 4g protein, 31mg sodium, 3g fiber

 

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