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Tomato and Cabbage Salad – heart healthy

19 Nov


  • 1 head(s) cabbage
  • 2 medium tomato(es)
  • 1 cup(s) radish(es)
  • 1/4 teaspoon salt
  • 2 teaspoon oil, olive
  • 2 tablespoon vinegar, rice
  • 1/2 teaspoon pepper, black
  • 1/2 teaspoon pepper(s), red chile, ground
  • 2 tablespoon cilantro, fresh


1. In large bowl, mix together cabbage, tomatoes, and radishes.

2. In another bowl, mix together the rest of the ingredients and pour over vegetables.

Asian Chicken Salad wrap Recipe

21 Sep

Serves 4.
This is a tasty way to use leftover chicken. The recipe can easily be scaled down for one or two. Make half the sauce and use just over 1/3 cup shredded chicken for each wrap. Use whole wheat tortillas if you can find them.
Prep time: 40 minutes

1/2 cup fresh lemon juice
3 tbsp  soya sauce  
1/4 cup sugar substitute
2 cloves garlic, minced
1/4 teaspoon crushed red pepper
8 6-inch flour tortillas
4 cups shredded romaine lettuce
3 cups shredded cooked chicken (3/4 pound)
1 large ripe tomato, cut into thin wedges
1 cup grated carrots (2 medium)
2/3 cup chopped scallions (1 bunch)
2/3 cup slivered fresh mint

1. Whisk lemon juice, soy sauce, sugar substitute, garlic and crushed red pepper in a small bowl until sugar is dissolved.
2. Preheat oven to 325°F. Wrap tortillas in foil and heat in oven for 10 to 15 minutes, until softened and heated through. Keep warm.
3. Combine lettuce, chicken, tomato, carrots, scallions and mint in a large bowl. Add 1/3 cup of the reserved dressing; toss to coat.
4. Set out chicken mixture, tortillas and remaining dressing for diners to assemble wraps at the table. Serve immediately.
To warm tortillas in a microwave, stack between two damp paper towels; microwave on high for 30 to 60 seconds, or until heated through.

Try something a little different today – Quinoa Salad

20 Sep

Some describes Quinoa as an ancient grain that is packed with everything that’s good for us.  This product is found mostly in health-food stores. I am sure it will not be long before it will appear in your local supermarket.  More and more supermarkets are developing a range of foods for the health conscious vegans, vegetarians and us ordinary carnivores. 

Quinoa is a high-fiber grain that’s loaded with protein. It taakes 6 minutes to prepare! It can be substituted for rice, bulgur or other grains. In this recipe quinoa is substituted for bulgur in a version of the  Middle Eastern salad, tabbouleh.

3/4 cup water
1/2 cup quinoa
3 tablespoons fresh lemon juice
1 tablespoon extra-virgin olive oil
Salt and pepper
3 scallions (white and light green parts), thinly sliced
1 small cucumber, peeled and diced
3 tablespoons lightly packed fresh parsley, finely chopped
2 tablespoons finely chopped fresh mint
3 large beefsteak tomatoes, preferably a mixture of red and yellow
2 oz low-fat feta cheese

1. In a small saucepan, bring water to a boil over high heat. Add quinoa and a pinch of salt; bring back to a boil. Reduce heat to low; cover and simmer about 6 minutes, until nearly all the water is absorbed and quinoa is tender and chewy but not soft.
2. Meanwhile, in a medium bowl, combine juice, oil, salt, and pepper. Fold in quinoa, scallions, cucumber, and herbs. Toss until thoroughly coated. Season to taste as desired.
3. Thinly slice tomatoes. Arrange on serving plates. Spoon about 1 cup quinoa over tomatoes. Crumble feta on top. Serve immediately.


Bon appetit!(I’ve got the spelling right this time – sorry for my poor French in my previous articles and thanks to the person who brought it to my attention.

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