healthy eating

food that is good for you can taste great

By Alessandro Casalena

Many people believe that healthy foods mean food that doesn’t taste good. Not true! Using fresh ingredients and flavorful herbs can make the healthiest dishes taste great. This Lentil & Feta Salad is high in fiber and uses heart-healthy olive oil.

Lentil & Feta Salad
Serves 4.

1 1/2 cup lentils
3 tablespoons olive oil
3 tablespoons red wine vinegar
3 tablespoons finely chopped fresh mint
1 garlic clove, pressed
2 tomatoes, seeded, chopped
2 green onions, sliced
7 ounces feta cheese, crumbled

Cook lentils according to package instructions. Season water with salt. Drain and Cool slightly.
Combine oil, vinegar, mint and garlic in large bowl. Add warm lentils; toss well. Refrigerate until well chilled.
Add tomatoes, green onions to lentils. Season to taste with salt and pepper. Divide salad among plates. Sprinkle feta over lentils.

This recipe is a kid favorite. Instead of a milk shake make a Berry Smoothie. Ripened fruit has natural sweetness and soy milk unlike cow’s milk has little saturated fat and no cholesterol, which is a benefit.

Berry Smoothies
Vary the amounts of honey and lemon juice depending on the ripeness of the fruit.
Makes 4 1/2 cups, enough for 4 servings

1 medium banana (ripe, about 4 ounces), peeled and cut crosswise into eight pieces
3 1/2 cups berries (about 16 ounces)
1/2 cup soy milk
1/2 cup white cranberry juice or apple juice
pinch table salt
3 - 6 teaspoons honey
2 - 3 teaspoons lemon juice
3 ice cubes (about 1 1/2 ounces total)

Line rimmed baking sheet with parchment paper; arrange banana and berries in single layer on baking sheet. Freeze fruit until very cold, but not frozen, about 10 minutes. In blender, puree cold fruit, milk, juice, salt, 1 tablespoon honey, 1 teaspoon lemon juice, and ice until uniformly smooth, 10 to 15 seconds. Taste for honey and lemon; if desired, add more honey or lemon and blend until combined, about 2 seconds longer. Serve immediately.

Approximately 75% of an avocado’s calories come from fat, most of which is monounsaturated fat. Avocados also have 60% more potassium than bananas. They are rich in B vitamins, as well as vitamin E and vitamin K. They have the highest fiber content of any fruit - including 75% insoluble and 25% soluble fiber.

Avocado-Corn Salsa

3 ears corn, husked
3 avocados, ripe but firm, peeled, pitted and diced large
1 medium red onion, diced small
1 red bell pepper, cored, seeded,
and diced small
1/3 cup olive oil
1/4 cup red wine vinegar
3 medium cloves garlic, minced
4 dashes, hot pepper sauce, or to taste
1 tablespoon ground cumin
1 teaspoon chili powder
1/4 cup chopped fresh oregano leaf
1/2 cup lime juice from 4 medium limes
Table salt and ground black pepper

Bring large pot of water to boil; add corn and boil until just cooked, 3 to 5 minutes. Drain and immediately cool ears of corn under cold, running water, then cut kernels from each cob.
Mix corn with remaining ingredients, including salt and pepper to taste, in medium bowl. Cover and refrigerate to blend flavors, at least 1 hour.

Try one of these vinaigrettes made with olive oil which is high in monounsaturated fat. Monounsaturated fat in the diet is linked with a reduction in the risk of coronary heart disease.

Lemon-Chive Vinaigrette
Other fresh herbs, such as dill or parsley can be substituted for the chives in this sauce.
Serves 4

4 1/2 tablespoons lemon juice
Table salt
2/3 cup olive oil
2 tablespoons chopped fresh chives

Whisk lemon juice and 1/2 teaspoon salt in a small nonreactive bowl. Gradually whisk in oil so that the mixture emulsifies. Just before serving, stir in chives.

Balsamic Vinaigrette

3/4 cup extra-virgin olive oil
3 tablespoons balsamic vinegar
2 teaspoons minced shallot
2 teaspoons Dijon mustard
1 1/2 teaspoons minced fresh oregano leaves or 1/2 teaspoon dried
1/2 clove garlic, minced
1/2 teaspoon sea salt
1/4 teaspoon ground black pepper

Shake all of the ingredients together in a jar with a tight-fitting lid. The dressing can be refrigerated for up to 7 days; bring to room temperature, then shake vigorously to recombine before using.

Alessandro Casalena has extensive chef training and
experience in Italy and the United States and is
passionate about educating people about using
healthy ingredients. You may contact him at
ac@alessandrocasalena.com

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