This recipe is packed with flavour...a great way to get your family addicted to salads! The kids will love the blueberries plus they have such great health benefits for all the family. Blueberries are rich in Vitamins A, C, E and beta-carotene as well as rich in the minerals potassium, manganese, magnesium. They are very high in fiber and low in saturated fat, cholesterol and sodium. But this is just the tip of the nutritional iceberg, for recent studies tell us that of all fresh fruits and vegetables, blueberries provide the most health-protecting antioxidants, those valuable elements which prevent cancer-causing cell damage and may limit the changes wrought by age related diseases. The properties of blueberries cross the blood brain barrier to effect these benefits. Antioxidants help to stop the production of free radicals. Free radicals are groups of atoms that impair the cells and the immune system which leads to disease. Anti-oxidants bind the the free electrons in free radicals.
½ onions chopped
1 tsp paprika
1 tsp curry powder
½ tsp mustard powder
½ tsp turmeric
½ tsp celery seed
½ tsp salt
1/3 cup apple cider vinegar
½ cup honey
1 cup safflower oil
1 bag spinach leaves
½ cup toasted almonds
½ red onion – diced
1 ½ cups blueberries
In a blender combine 1st set of ingredients, plus turmeric, celery seed and salt. Blend well, then add vinegar and honey until creamy. In a steady stream slowly add oil.
Toss salad with enough dressing to coat greens.
You will have dressing left over to make further salad.
Top with grilled chicken or salmon for a meal, or serve as a side.
Note: Best if dressing made the day before.
Store remainder of dressing in glass container with lid and refrigerate.
Notes: Agave can be substituted for honey if blood sugars are a concern.
Special Diet: Vegetarian, Low Fat
Submitted By: Jody Kidder
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|Portobello Mushroom, Goat Cheese and Walnut Sliders|
|Category: Main Meals|
Description: This bite-size mushroom burger makes a tasty meat-free option at summer barbecues.
Portobello mushrooms, sometimes also spelled portabella, are actually the same species as a crimini mushroom. Generally, the mushroom is called a crimini when small and a portabello when its cap has grown to about four to six inches in diameter. These large brown mushrooms have a meaty texture and can be grilled, roasted or used as an ingredient in other dishes.
One cup of sliced portobello mushrooms, approximately 121 g, makes up a single serving and has only 42 calories. There is 1 g of fat and 5 g of protein in a cup of sliced portobello mushrooms. The total carbohydrate content of a serving of portobello mushrooms is 6 g, of which 3 g is fiber. Water makes up 108 g of the total weight of a 1-cup serving. There are only 12 mg of sodium in a cup of portobello mushrooms, so it is considered a low-sodium food.
A 1-cup serving of portobello mushrooms supplies 31 percent of the daily recommended intake of selenium, or 21.4 mcg. It also contains 30 percent of the recommendation for copper and 18 percent of the requirement for both phosphorus and potassium. Other minerals in portabello mushrooms include iron, magnesium, manganese, calcium and zinc. In a serving of portobello mushrooms, there is 7.2 mg of the vitamin niacin, or 36 percent of the daily recommended intake, and 0.6 mg of riboflavin, or 34 percent of the recommendation for that vitamin. Portabello mushrooms also contain the vitamins pantothenic acid, folate, choline, vitamin B6 and thiamin, also known as vitamin B1. The nutrient betaine is also found in portabello mushrooms.
Mushrooms also contain compounds called purines, which may cause health problems in individuals with gout. People with this condition may want to avoid eating portobello mushrooms.
More antioxidant activity is found in the caps of mushrooms than in the stems. Unlike many other foods, most of the antioxidant level in mushrooms is not destroyed by cooking.