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"Fast food" can actually be healthy!

  Quick & Easy - One-minute Salads

Salad meals are an important part of a healthy diet. A salad can be a starter or a garnish, or a meal in itself. In preparing salads you just need imagination in combining variations of vegetables, fruits, herbs and other healthy components. These simple salads are great time-savers, jet contain as many vitamins as more complicated recipes. The secret is knowing which combinations “go with together” - try them out, and see which you like best!

 Beetroot Salad with Garlic
(SERVES 1)
1 beetroot, boiled and grated
1 segment garlic
1 tbsp raisins

Press garlic and mix the pulp thgrougly together with the other ingredients.
Selected nutrients per serving: 160 cal. (1% from fat,); 5 g prot.; 35 g carb.; 0.4 g fat; 7 g fiber; 1193 mg K; 217 mg Ca; 5 mg Fe.

 

Classic Carrot & Apple Salad
(SERVES 1)
1 carrot, grated
1 apple, grated

Mix the grated ingredients thgrougly together.
Selected nutrients per serving: 104 cal. (3% calories from protein, 92% from carbohydrates, 4% from fat,); 0.9 g prot.; 26 g carb.; 0.5 g fat; 5 g fiber; 2030 RE vit. A; 0.165 mg vit B6, 9.9 mcg vit K; 378 mg K; 0.02 mg Cr.

 

 Avocado and Tomato Salad
(SERVES 1)
1/2 avocado, peeled
1 large (or 2 small) tomatoe
1 tsp. lemon juice

Slice avocado and tomato. Add lemon juice and stir in gently.
Selected nutrients per serving: 197 cal. (57% from fat,); 3.5 g prot.; 19.7 g carb.; 14 g fat (3 g saturated, 8 g mono, 3 g poly); 10 g fiber; 0.24 mg vit. B1; 0.25 mg vit. B2; 3.7 mg vit. B3; 0.53 mg vit. B6; 1.8 mg pant.; 100 mg folate; 59 mcg vit. K, 1021 mg K; 65 mg Mg; 0.47 mg Cu, 29 mcg Cr.

 
Cabbage and Crab Salad
(SERVES 3)
8 oz. crabfish sticks (surimi), cooked
2 cup cabbage, chopped
8 oz. corn, frozen or canned
1/2 cup nonfat plain yogurt

Chop crab meat and mix all ingredients together well.
Selected nutrients per serving: 186 cal. (9% from fat,); 15 g prot.; 31 g carb.; 2 g fat; 4 g fiber; 0.2 mg vit. B6; 1,7 mcg vit. B12; 94 mg folate; 205 mcg vit. K, 70 mg vit. C.

 

Orange and Cucumber Salad
(SERVES 2)
1 cucumber
2 oranges, peeled and segmented

Cut the cucumber into 4 segments lengthwise and then slice it across in to thin pieces. Chop the orange segments and combine with the slices of cucumber.
Selected nutrients per serving: 73 cal. (3% from fat,); 1.9 g prot.; 18 g carb.; 0.3 g fat; 3.9 g fiber; 51 mcg folate; 0.136 mg vit. B1; 367 mg K.

  
  
 
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