Special Diet Information

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

This recipe is safe for those who are lactose intolerant.

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.


"Prince Charles is very relaxed at the table, throwing his salad around willy-nilly. I didn't find him stiff at all."
-Madonna, Singer

The refrigerator light goes on...

This is a perfect lunch salad. Pair this with a hearty whole grain or gluten-free roll lightly toasted and smeared with just a bit of cheese and you can taste the summer any time of year.

Balsamic Vinegar

The queen of vinegar production is balsamic vinegar.  Very popular now, true balsamic vinegar is made from the Trebbiano grape.  The rich brown color comes from being aged in wood casks, often for decades.  Although it is made from grapes, balsamic vinegar isnít produced directly from wine (as are most vinegars).  The authentic product may not contain any wine vinegars - the grape juice is reduced, fermented and then made directly into vinegar using the juice only from the Trebbiano grape.  

The closest that you will find to a "star rating" is by the consortiums of Modena and Reggio Emilia.  These are the only guarantee of authentic aged balsamic vinegar, as both of these groups have strict rules of inclusion in the consortium that relies on strict guidelines of quality.  

The Modena consortium designates their products by bottling in a squat round bottle and one of two capsules to seal the cork.  A white capsule indicates vinegar that is at least 12 years old and gold foil is for vintage vinegars Ė those that have aged at least 25 years and carry the designation extravecchio.

Reggio Emilla vinegars are put up in a bottle with a long thin neck and have a round label to designate the vintage.  Red seals, like the white capsule, indicate at least 12 years of ageing.  Silver seals are for 18 years and older and gold for those vintages of 25 years or more.  

The thin balsamic vinegar that is on most store shelves today is a manufactured by combining conventional white wine vinegars with colorings and flavorings.


Spaghetti Squash Salad

Servings = 8 | Serving size =about 1 cup

Cooking Time = 90 Minutes

This recipe can be divisible by 2.

This recipe keeps well for up to three days.

2 quarts water
1 spaghetti squash
3 Tbsp olive oil
4 tsp balsamic vinegar
1 Tbsp pure maple syrup
1 medium red bell pepper (diced)
1 large shallot (minced)
1/2 tsp salt
fresh ground black pepper

Place the water in a large stock pot over high heat.

When the water is boiling add the spaghetti squash and reduce the heat to a slow boil. Cook for 25 minutes and remove from the water. Let the squash rest on the counter to cool.

Cut the cooled squash open lengthwise and remove the seeds. Scoop out the flesh of the squash, gently dividing the strands.

Toss the squash with the olive oil, vinegar, maple syrup, red pepper, shallot, salt and pepper. Chill well.

Nutrition Facts

Serving size = 1 cup

Servings = 8


Amount Per Serving

Calories 118 Calories from Fat 51
  % Daily Value
Total Fat 6g 9%
    Saturated Fat 1g 4%
    Monounsaturated Fat 4g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 164mg 7%
Total Carbohydrates 17g 6%
    Dietary Fiber 1g 4%
    Sugars 5g  
Protein 2g  
Vitamin A 32% Vitamin C 96%
Calcium 4% Iron 5%
Vitamin K 5 mcg Potassium 289 mg
Magnesium 24 mg