KFVS12 News & Weather Cape Girardeau, Carbondale, Poplar BluffCooking with Raina: Healthy Recipes for Super Spring Salads

Cooking with Raina: Healthy Recipes for Super Spring Salads

Cooking with Raina: Healthy Recipes for Super Spring Salads

Tuesday morning on the Breakfast Show, Southeast Hospital Dietitian Raina Childers featured reasons why eating more fruits and vegetables could lower your risk of high blood pressure.

She also featured ways you could add fruits and vegetables into regular meals and side dishes.  She also offered three recipes for healthy Spring Salads.

Raina will also host a Healthy Cooking Class featuring more Spring Salad ideas on Monday, April 21st at Healthpoint Plaza in Cape.  Call the center for more information. 

Here are three Healthy Cooking Recipes.  Be sure to tune in next month for the next edition of Cooking with Raina on the Breakfast Show.  For printable recipes click on the links to the right.

Strawberry Romaine Salad

Ingredients:

• 1 Head Romaine lettuce, rinsed, dried and chopped
• 2 bunches fresh spinach, washed, dried and chopped
• 1 pint fresh strawberries, sliced
• 1 onion, sliced
• ½ cup light miracle whip
• 1 TB White wine vinegar
• 1/3 cup Splenda
• ¼ cup skim milk
• 2 teaspoons poppy seeds

In a large salad bowl, combine the romaine, spinach, strawberries and onion. In a jar with a tight fitting lid, combine miracle whip, vinegar, Splenda, milk and poppy seeds. Shake well and pour dressing over salad. Toss until evenly coated.

Serving size- 1 cup

Nutrition Information: Calories 80, Fat 4 grams, Cholesterol 0 mg, Carbohydrate 9 grams, Protein 2 grams, Sodium 140 mg

For Variety:  You could also add 3 ounces of cooked chicken breast or 3 ounces of steamed shrimp for only 165 calories and 21 grams of protein!

Springtime Fruit Salad with Citrus-Mint Dressing

Ingredients:

• 6 kiwifruit, peeled and cut into wedges
• 2 cups cubes honeydew
• 2 cups cubes cantaloupe
• 1 medium papaya, peeled and cut into 1-inch chunks
• 1 Tablespoon sugar (can use Splenda)
• 1 ½ Tablespoon mint
• ½ teaspoon finely grated fresh orange peel
• 2 Tablespoon fresh orange juice
• 1 teaspoon fresh lime juice

Directions:

• Combine kiwi, melons and papaya in medium bowl
• Place sugar and remaining ingredients in food processor and pulse until mint is finely chopped.
• Pour sugar mixture over fruit, and stir to coat

Yields: 6 servings

Nutrition: Calories: 120, Fat: 0 gm, Protein: 2.5gm, Carbohydrate: 29 gm

Raina's Super Salad

Ingredients:

• 2 cups green leaf lettuce
• ¼ cup raw green beans
• ¼ cup chopped tomato
• ¼ cup sliced carrots
• ¼ cup chopped apple slices
• ¼ cup blueberries
• ¼ cup chopped lean ham
• One chopped hard boiled egg
• ¼ cup mozzarella cheese
• 1/8 cup walnut pieces

Directions:

• Just put it all together and Enjoy! This salad provides lots of vitamins, antioxidants, phytochemicals and fiber! Serve with a glass of iced-green tea or a big glass of sparkling water and lime.

Nutrition Information:  Calories: 398; Fat: 12 grams; Protein: 25 grams; Carbohydrate: 32grams; Sodium: 300mg