Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
No specific GERD triggers.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"Vulgarity is the garlic in the salad of life."
-Cyril Connolly, English Critic

The refrigerator light goes on...

This dressing was modified by removing from 1/4 teaspoon fresh ground black pepper from the from the original recipe. Many people can tolerate black pepper and not have it trigger their reflux symptoms. The dressing is great with and without the pepper.

The amount of vinegar is slight and not likely enough to trigger reflux symptoms but just enough to give the flavor of the balsamic vinegar.

Applesauce

The Bran Muffin recipe is one of the few baking recipes that I feel applesauce works well. Many recipes use applesauce to replace fat. However, because fat helps trap the air released by leavening agents (in this case the baking powder), using applesauce results in a denser and moister recipe. I like these muffins for that reason but notice that there is still use of an egg and grapeseed oil; the recipe doesn’t rely solely on the applesauce. 

1/2 cup unsweetened applesauce = 52 calories, 0g fat, 0g sat fat, 0g mono fat, 0g protein, 14g carbohydrates, 2mg sodium, 0mg cholesterol 

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Chef's Salad with Parmesan Dressing

Servings = 4 | Serving size =2 tablespoons dressing and salad

This recipe can be multiplied by 2, 3.

The dressing is enough for 4 servings and keeps well for about 3 days in the fridge. Recipe time does not include chilling time.

2 Tbsp	reduced-fat mayonnaise
2 Tbsp	non-fat buttermilk
1/4 cup	2% milk
1/2 ounce	Parmigiano-Reggiano
1/2 tsp	balsamic vinegar
2 cups	mixed greens (lettuce, spinach, mache) (per serving)
2 Tbsp	yellow bell pepper (per serving)
2 Tbsp	carrot (per serving)
1 Tbsp	red bell pepper (per serving)
1 ounce	reduced-fat Swiss cheese (per serving)
1 ounce	extra-lean turkey breast (per serving)
1 ounce	extra-lean ham (per serving)
1	2 ounce (per serving) whole wheat roll or small pita bread

Place the mayonnaise, buttermilk, milk and grated parmesan in a mini-chopper or blender and blend until smooth. Chill for at least 1 hour. When ready to serve place the greens in a large salad bowl and top with the peppers and carrots. Sprinkle the cubed cheese, turkey and ham over the salad. Drizzle 2 tablespoons dressing on top and serve. This salad is great with one small whole wheat pita bread.

 
 

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