Salad Packs A Health Punch

 Salad Packs A Health Punch

Salad Is A Powerful Health Booster

Eating a healthy diet rich in fruits and vegetables can help you avoid heart disease, stroke, and certain cancers. Include dark green, leafy vegetables, fruits and vegetables in the colors yellow, orange, and red, stewed tomatoes, and citrus fruits. Aim for at least nine servings or 41/2 cups of fruits and vegetables each day if you consume 2,000 calories per day.

Mangoes and sweet potatoes are good choices. Mangos are high in fiber, low in saturated fat and cholesterol, and high in potassium and beta-carotene. They aid in the replenishment of energy. According to the National Center for Science in the Public Interest, sweet potatoes are the most nutritious and heart-healthy vegetable. They're fat-free, cholesterol-free, sodium-free, and fiber-rich. Aside from their delicious flavor, sweet potatoes are high in vitamins A, C, and E. Cumin seeds are high in iron and help to maintain a healthy digestive system.

Sweet Potato-Cumin Crisps and Spring Salad with Chutney Dressing

1 bottle mango chutney (9 oz) (about 1 cup)

1/2 cup sour cream or mayonnaise (low-fat)

1/2 cup lowfat plain yogurt

1/4 cup fresh cilantro or mint, freshly chopped

8 to 10 cups spring greens, mixed

1 finely sliced apple

1 sliced cucumber

roasted cashews and golden raisins

Crisps made with sweet potatoes and cucumbers

Bruce's Sweet Potato Pancake Mix, 1 cup

2 tablespoons cumin seeds, roasted

Bruce's Ma Cayenne Red Pepper, 1/4 teaspoon

1 quart of water

2 tablespoons oil (vegetable)

Set aside the Sweet Potato Cumin Crisps. To make the dressing, whisk together the chutney, sour cream, yogurt, and cilantro. Place in the refrigerator until ready to serve. Toss greens with dressing and put on salad plates with apple and cucumber slices when ready to serve. Serve with sweet potato crisps on the side and raisins and cashews on top of each serving. This recipe serves 6 people.

Note: To make a main dish salad, toss 3 cups cubed cooked chicken with some dressing and serve with greens on plates.

In a mixing bowl, combine all ingredients and stir thoroughly. Place an 8-inch nonstick skillet or omelet pan over medium heat and coat with cooking spray. Add 2 tablespoons batter to a hot pan and turn briskly to spread evenly. Cook for 2 minutes on one side, then flip and cook for another 2 minutes on the other side, or until golden brown and crisp around the edges. Rep with the remaining batter, spraying the pan as needed to keep it from sticking. After removing the rounds from the skillet, set them in a single layer on paper towels, then on a lightly greased cookie sheet. Preheat oven to 325°F.