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Special Diet Information

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

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Cheese - milk's leap toward immortality.”
-Clifton Fadiman, Author

The refrigerator light goes on...

This may be the best salad ever. OK, that's a bit hyperbolic but, still, it's really, really good. The classic caprese salad (in the style of Capri) using mozzarella, tomato and basil was the inspiration for this recipe. To make a complete meal and add a bit of body I tossed in the other veggies and the vinaigrette. As I was working on this I thought that it would be good, but this is a lot better than good. The caprese flavors come through with a bit of a twist and the textures of the veggies and cheese with the quinoa is perfect. Take this one to your next pot luck.

Mozzarella

This is one of the cheeses the Italians call pasta filata – cheeses that have been scalded and kneaded prior to ageing. Ricotta and provolone are also pasta filata cheeses. Originally made in Naples from the rich milk of water buffalos, the cheese available outside of Italy that is labeled mozzarella can be made from any type of milk.

The most familiar mozzarella to Americans is the low-moisture version. This was created to cater not just the American palate, but also to satisfy the transportation and storage issues of manufacturers. It is a moist cheese when compared to others traditionally eaten in the U.S. but has a rubbery quality. It does, however, melt exceptionally well, making it ideally suited for pizza.

With Americans now using the best quality ingredients, a wide variety of high-moisture mozzarellas are available. Much is imported, but many artisan cheese makers are producing amazing products. Much of what is produced, both inside and outside of Italy, is made with cow's milk and is usually made with skim or low-fat milk.

High moisture mozzarella is often called “fresh” mozzarella. It is soft, with a sublime taste. Look for a cheese that has a soft creamy texture, while at the same time a taste that evokes fresh milk.

1 ounce mozzarella = 72 calories, 4.5g fat, 3g sat fat, 1g mono fat, 7g protein, 0g carbohydrates, 132mg sodium, 16mg cholesterol


 

Quinoa Caprese Salad - Low Sodium Version



Servings = 4 | Serving size =about 2 cups salad

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5.

This recipe is great the second day and will keep about 48 hours in the fridge.

2 cups water
1 cup quinoa
1 small shallot (minced)
1 medium zucchini (diced)
1 large rib celery (diced)
1/2 medium green pepper (diced)
8 ounces grape tomatoes (sliced in half lengthwise)
8 small black olives (thinly sliced)
8 ounces fresh mozzarella (cut into 1/2 inch dice)
3 Tbsp olive oil
4 tsp white wine vinegar
1/8 tsp salt
fresh ground black pepper (to taste)
8 leaves fresh basil (chiffonade)

Place the water in a medium sauce pan over high heat. When the water boils, add the quinoa.

Reduce the heat to a simmer. Stir occasionally. The quinoa will take about 20 minutes to cook. When the water is gone, the quinoa is done. Place the cooked quinoa in a large mixing bowl and refrigerate until cool.

When the quinoa is cool, add the zucchini, celery, pepper, tomatoes, olives, mozzarella, olive oil, vinegar, salt, pepper and basil.

Fold together until well blended. Chill, then serve.

Nutrition Facts

Serving size = about 2 cups

Servings = 4

.

Amount Per Serving

Calories 455 Calories from Fat 230
  % Daily Value
Total Fat 26g 40%
    Saturated Fat 9g 46%
    Monounsaturated Fat 12g  
    Trans Fat 0g  
Cholesterol 44mg 15%
Sodium 501mg 21%
Total Carbohydrates 36g 12%
    Dietary Fiber 5g 20%
    Sugars 4g  
Protein 20g  
Vitamin A 26% Vitamin C 48%
Calcium 34% Iron 17%
Vitamin K 24 mcg Potassium 663 mg
Magnesium 117 mg