Walking And Talking About Eating (WATE)
Contents per Serving for Key DASH Nutrients and Energy
(Per 1 cup serving of chopped salad and dressing)
- Energy (Calories): 200
- Total fat (grams): 13
- Calories From Fat (% total calories): 117
- Saturated Fat (g): 2
- Calories From Saturated Fat (% total Calories): 18
- Cholesterol (Mg): 3
- Calcium (Mg): 18
- Magnesium (Mg): 43
- Potassium (Mg): 136
- Fiber (g): 4
Ingredients:
Chopped Salad
-
2/3 cup cooked chickpeas, roughly chopped
-
1/2 English cucumber, 1/2" cubes
-
1/2 cup pitted kalamata olives, roughly chopped
-
1/4 cup sweet onion, minced
-
1/2 cup jarred roasted red pepper, small dice
-
2 green onions, 1/4" lengths
-
1/2 cup feta cheese, crumbled
-
3 romaine lettuce hearts, cut as described above
-
1 handful mint leaves, roughly torn
Lemon-Mustard Viniagrette
-
2 tablespoons freshly squeezed lemon juice
-
1/2 teaspoon prepared Dijon mustard
-
1/4 teaspoon sea salt
-
4 tablespoons delicious extra-virgin olive oil
Instructions:
Chopped salad
-
Chopped all vegetables according to ingredients list
-
Toss or layer in a beautiful bowl
Salad dressing
-
Option 1: combine all ingredients in a small jar with a tight fitting lid. Shake vigorously for 30 seconds until emulsified.
-
Option 2: Combine the lemon juice, mustard and salt in a bowl. Drizzle in the olive oil while whisking continuosly.
-
Taste and adjust the salt, and add more lemon juice or olive oil to achieve a pleasing balance of acidity.
