This recipe is NOT safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in pre-shredded cheese. Use Heinz brand apple cider vinegar as it is gluten-free.
"Let your food be your medicine, and your medicine be your food." -Hippocrates, Physician
This salad has it all: everything you need to improve your Med Diet Score. It was designed to use Mediterranean diet guidelines but with American ingredients. There are great veggies, high fiber whole cereals (wild rice), great fats in the olive oil, seeds, nuts, and avocado, along with a modest amount of cheese.
At first glance it appears to have a lot of fat but over half of the total fat are good fats with lots of polyunsaturated and monounsaturated fats.
This is the perfect summer salad.
Servings: 2 | Serving size: about 4 cups salad
Cooking Time: 45 Minutes
This recipe can easily be multiplied but does not make very good leftovers.
Place the water in a small sauce pan over high heat.
When the water begins to boil add the wild rice and reduce the heat until the water is simmering.
Cover the rice and cook for about 30 minutes until there is about 1 tablespoon of water left.
Remove from the heat and let stand for about 5 minutes.
Fluff the rice and place in the refrigerator (if you are in a hurry you can place it in the freezer, but check it about every 5 minutes and fluff the rice).
Place the sesame oil, vinegar, maple syrup, water, dill, salt, and pepper in a blender or mini-chopper and blend until smooth.
When the rice and the dressing are chilled, place them in a large mixing bowl with the yellow pepper, green pepper, yellow squash, Monterey jack cheese, lettuce, and pumpkin seeds.
Fold together gently.
Top with the pumpkin seeds and diced avocado and serve.
Serving size: about 4 cups salad
Amount Per Serving
|Calories 530||Calories from Fat 261|
|% Daily Value|
|Total Fat 29g||37%|
|Saturated Fat 7g||35%|
|Monounsaturated Fat 10g|
|Trans Fat 0g|
|Total Carbohydrates 55g||20%|
|Dietary Fiber 11g||41%|
|Vitamin A 57%||Vitamin C 167%|
|Calcium 8%||Iron 24%|
|Vitamin K 130mcg||Potassium 1200mg|