Weekend Food Facts - Tips: Add vitamin packed nuts, seeds to salad

2009-01-30 21:29:55 (GMT) (Caymanmama.com - Featured Food News)

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Power packed salad with nuts, seeds

With the added power of just a handful of vitamin packed nuts and seeds, a regular salad easily turn into a tasty, healthy powerhouse

Dallas, Texas (CaymanMama.com) — Salads can be boring for the every day dieter or health nut. But with the added power of just a handful of vitamin packed nuts and seeds, a regular salad easily turn into a tasty, healthy powerhouse.

From sunflower seeds to pumpkin seeds, from walnuts to pistachios, a mere one-fourth cup of nuts or seeds adds nearly five grams of powerful protein, as well as generous amounts of vitamin E, fiber, minerals, and arginine.

In addition, nuts and seeds are high in the natural, healthful fat that is also unsaturated and better for the body overall.

Easy and full of choices, simply adding a tablesppon of these healthful additons brings fresh tastes, new textures, and an array of nutrients to any regular, run-of-the-mill salad.

Looking for a quick and easy way to implement nuts and seeds into a salad for an added nutritional punch? Try this recipe for

Arugula, Grape, and Sunflower Seed Salad from Cooking Light Magazine

Grapes add polyphenol antioxidants, while the seeds and oil deliver vitamin E.

Yield: 6 servings (serving size: about 1 cup)


* 3 tablespoons red wine vinegar
* 1 teaspoon honey
* 1 teaspoon maple syrup
* 1/2 teaspoon stone-ground mustard
* 2 teaspoons grapeseed oil
* 7 cups loosely packed baby arugula
* 2 cups red grapes, halved
* 2 tablespoons toasted sunflower seed kernels
* 1 teaspoon chopped fresh thyme
* 1/4 teaspoon salt
* 1/4 teaspoon freshly ground black pepper


1. Combine vinegar, honey, syrup, and mustard in a small bowl. Gradually add oil, stirring with a whisk.

2. Combine arugula, grapes, seeds, and thyme in a large bowl. Drizzle vinegar mixture over arugula; sprinkle with salt and pepper. Toss gently to coat.

Nutritional Information

Calories: 81 (34% from fat)
Fat: 3.1g (sat 0.3g,mono 0.5g,poly 2g)
Protein: 1.6g
Carbohydrate: 13.1g
Fiber: 1.2g
Cholesterol: 0.0mg
Iron: 0.7mg
Sodium: 124mg
Calcium: 47mg

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