Combining nutrient-dense watercress with heart-healthy avocados and lycopene-rich ruby red grapefruit make this salad a winner in more than just the taste department. Pack this healthy salad for your next picnic.
1 Tbsp (15 mL) extra-virgin olive oil
2 Tbsp (30 mL) apple cider vinegar
1 tsp (5 mL) Dijon mustard
1 tsp (5 mL) honey
1 large ruby red grapefruit
1 ripe avocado
1 large bunch watercress
In small, resealable container whisk together olive oil, vinegar, Dijon, and honey. Store in fridge.
Cut a thin layer off top and bottom of the grapefruit. Place flat bottom of grapefruit on cutting board. Carefully cut off peel and as much of the white stuff (pith) as possible. Cut grapefruit in half and slice each half into 16 small pieces, omitting the core. Place in resealable container and store in fridge. Reserve core.
Cut avocado in half, remove and reserve pit. Without cutting through the peel, slice each half into 8 slices. Squeeze reserved grapefruit core over sliced avocado. Reassemble the avocado by placing pit and other half on top. This will help prevent browning.
Wash and spin dry watercress. Break into smaller pieces and wrap in clean dry tea towel. Place in plastic bag, seal, and store in fridge.
Pack salad dressing, grapefruit, avocado, and watercress into a cooler bag along with salad tossers and a large nonbreakable bowl. At the picnic, toss together and serve. Makes 6 servings.
Each serving contains: 80 calories; 1 g protein; 7.25 g total fat (1.3 g sat. fat, 0 g trans fat); 6.3 g carbohydrates; 2.5 g fibre; 40 mg sodium
source: "The Organic Picnic", alive #322, August 2009
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
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