Culinary.net : Online Features - Salad Meal: Wellness in a Bowl

Salad Meal Wellness in a Bowl
Toss Together Flavor, Taste, Color, Nutrition

Ensalada Fresca Con Lima
Confetti Salad With Crispy Tortilla Strips
Citrus Green Salad

(Family Features) - Everyone's hungry and they want dinner now. For a super fast meal, reach for that convenient salad blend, toss with flavorful ingredients and enjoy.

Yes, dinner really can be that easy. And since ninety percent of us don't get even half of the nine to 13 recommended daily servings of fruits and vegetables we should, making salad the entrée makes good nutritional sense.

Think nine to 13 servings of produce sounds like a lot? One serving equals just one cup of salad greens, one-half cup of cooked vegetables, four tablespoons of raisins or half a large banana. An entrée salad can easily offer eight servings.

Color your salad bowl! Nutritional science reveals that the richer the produce colors you eat - greens, yellows and oranges, blues, reds and purples - the higher the nutrient content and subsequent health benefits. The produce section is a gold mine of vitamins, minerals, fiber, antioxidants and other micronutrients that fight disease and add up to good health.

Health enthusiasts agree. "Eat your colors every day to stay healthy and fit," said Wiley Mullins, founder of America's Wellness Team, an initiative dedicated to helping Americans lead healthier lifestyles. "Tossing a salad for dinner is the quickest and easiest way to wellness by creating a bowl full of produce servings," Mullins said. A main dish salad is a no-brainer: "Just open the bag, add a few extras, toss and enjoy. Satisfaction guaranteed!"

With more than 40 colorful salad blends to choose from, Dole offers innovative meal solutions so you'll never be bored with salad entrées. From salad kits to salad blends, look for big flavors from different greens and other vegetables for satisfying dinner and meal solutions.

Salad toppings don't have to be high in calories. "Herbs, spices, garlic, peppers and citrus all add some pizzazz to your salad without fat," said Mullins, who developed four blends of Salad Jazz, a line of salad seasonings that add intriguing flavors like Shallot-Pepper, Tomato-Basil, Citrus-Garlic and Chili-Lime. "Add leftover chicken or shrimp and Salad Jazz to a Dole salad blend, and you've got dinner." Salad Jazz can be found right in the produce department with its salad partners.

Wiley's Wisdom: Super Salad Ideas

Start with a colorful salad blend: The more colors and varieties of greens in the salad, the better.
Vary with veggies: Add green beans, cucumbers, tomatoes, onions, radishes.
Freely add fruit, fresh or dried, like berries, grapes, oranges, apples, pineapple, mangoes or raisins.
Get nutty: Sprinkle in sunflower seeds, walnuts, almonds or peanuts.
Add protein: Leftover roasted chicken, black beans or grilled fish are great.
Drizzle with vinaigrette, sprinkle with Salad Jazz (about one teaspoon per serving), toss and enjoy!

America's Wellness Team offers a free monthly electronic newsletter with nutrition and wellness advice; register at www.unclewileys.com. The Dole Nutrition Institute, www.dolenutrition.com, is a rich resource for nutrition information, recipes, food facts and an informative monthly newsletter. Visit www.dole.com and www.saladjazz.com for more creative salad recipes.

Ensalada Fresca Con Lima
Makes 4 servings

1 10-ounce package Dole Mediterranean, American or Italian Salad Blend
1 15-ounce can black beans, rinsed and drained
1 7-ounce can Mexican corn, drained
1 large tomato, chopped
1/4 cup vegetable oil
1 teaspoon grated lime peel
3 tablespoons lime juice
2 tablespoons finely chopped fresh cilantro or parsley
4 teaspoons Chili-Lime Salad Jazz
12 ounces grilled or roasted chicken breast or steak, sliced; or grilled shrimp

Toss salad blend, beans, corn and tomato in large serving bowl; set aside. Combine oil, lime peel, lime juice and cilantro in small bowl; pour over salad, toss to coat evenly. Sprinkle with Salad Jazz, toss and place equal portions on each of four dinner plates. Arrange chicken breast, steak or shrimp atop each and serve immediately.

Confetti Salad With Crispy Tortilla Strips
Makes 4 servings

2 10-inch flour tortillas, cut into thin strips
1/3 cup plus 2 tablespoons fat-free or reduced calorie Italian dressing, divided
1 8- to 10-ounce package Dole American or Very Veggie Salad Blend or other variety
1 6-ounce package grilled chicken breast strips
2 apples, cored and chopped
1 red bell pepper, cut into thin strips
4 teaspoons Shallot Pepper Salad Jazz

Toss tortilla slices with 2 tablespoons dressing; scatter strips on baking sheet. Bake at 375°F for 5 to 8 minutes or until crisp and lightly browned; cool.

In large bowl toss together salad blend, chicken, apples, bell pepper, remaining dressing, tortilla strips and Salad Jazz.

Serve immediately.

Citrus Green Salad
Makes 4 servings

1 20-ounce can Dole pineapple chunks
1 10-ounce package Dole European Salad Blend or other variety
1 orange, peeled, halved and sliced
1/2 cup halved and sliced red onion
1 cup chopped nuts, toasted
1/2 cup crumbled feta cheese
1 tablespoon grated orange peel
2 tablespoons vegetable oil
2 tablespoons balsamic or red wine vinegar
4 teaspoons Citrus-Garlic Salad Jazz

Drain pineapple chunks; reserve 1/4 cup juice. In large serving bowl combine pineapple, salad blend, orange, onion, nuts and cheese; set aside. In small bowl, whisk together reserved pineapple juice, orange peel, oil and vinegar; drizzle over salad, sprinkle with Salad Jazz; toss and serve.

SOURCE: Wiley's - Seasonings and Soup Mixes