A Matter of Health Newsletter

• August 2009 > Healthy Tips

Healthy Recipe of the Month

How to Stretch Your Food Budget

Feed your family with less without sacrificing taste, freshness, quality, or nutrition using our money-saving tips. Out-of-season produce is costly and lacks flavor. Skip it; instead choose fruits and vegetables that are in season. When produce is at its peak, there’s an abundance of it―and you can find it for a bargain. In the summer, enjoy tomatoes, cucumbers, fresh herbs, bell peppers, and more. During fall and winter, look to winter squashes; dark, leafy greens; citrus; and sweet potatoes. And in spring, try berries, asparagus, artichokes, and fresh peas.
For a delicious and also highly nutritious summer dish, try the following recipe.

Pita Salad with Tomatoes, Cucumber, and Herbs

Yield:

8 servings (serving size: 1 1/4 cups)

Ingredients:

• 3  (7-inch) pitas
• 4  cups  coarsely chopped romaine lettuce
• 2  cups  diced English cucumber
• 2  cups  halved cherry tomatoes
• 2/3  cup  (3 ounces) crumbled feta cheese
• 1/2  cup  finely chopped red onion
• 1/2  cup  chopped fresh mint
• 1/4  cup  thinly sliced green onions
• 1/4  cup  finely chopped fresh flat-leaf parsley
• 6  tablespoons  fresh lemon juice
• 1  teaspoon  sugar
• 1  teaspoon  freshly ground black pepper
• 1/2  teaspoon  kosher salt
• 1/4  cup  extra-virgin olive oil

Preparation:

1. Preheat oven to 375°.
2. Arrange pitas on a baking sheet. Bake at 375° for 14 minutes or until dry and crisp, turning after 7 minutes. Set aside; cool.
3. Combine lettuce and next 7 ingredients (through parsley) in a large bowl. Break pitas into bite-sized pieces. Add pitas to salad; toss gently to combine.
4. Combine juice, sugar, pepper, and salt in a bowl; gradually add oil, stirring constantly with a whisk. Drizzle dressing over salad; toss well to coat. Let stand 30 minutes; serve at room temperature.

Nutritional Information:

• Calories: 183
• Fat: 10g (sat 2.9g,mono 5.6g,poly 1g)
• Protein: 4.9g
• Carbohydrate: 19.6g
• Fiber: 2.3g
• Cholesterol: 11mg
• Iron: 1.5mg
• Sodium: 386mg
• Calcium: 107mg

Source:

Diane Morgan, Cooking Light, JULY 2009

Resources:

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