Lake Regional Health System | Thrive | Summer 2019

10 | Summer 2019 NUTRITION Ingredients Dressing ½ cup fresh or frozen blackberries (defrost if frozen) 2 teaspoons coarsely chopped shallots 2 tablespoons extra-virgin olive oil 4 teaspoons fresh lemon juice 2 teaspoons agave syrup 2 teaspoons balsamic vinegar ½ teaspoon Dijon-style mustard Salt and freshly ground pepper, to taste Salad 4 cups lightly packed mesclun salad mix 2 slices (¾-inch) reduced-fat fresh goat cheese or 3 tablespoons chopped walnuts 6 to 8 whole blackberries, for garnish Directions • Place all dressing ingredients in bullet-style blender or mini food processor, and whirl until dressing is creamy and smooth. Season to taste with salt and pepper. Gotta love those greens From spinach and Swiss chard to kale and collards, leafy greens pile your plate with the vitamins and minerals your body needs to fight off disease. And when it comes to the most nutrient-rich, darker is better. Here’s why: Dark, leafy greens are rich in anti- oxidants, cholesterol-free, fat-free, low-calorie and an excellent source of fiber. Pick crisp, green bunches without insect damage. To store them, loosely wrap them in damp paper towels and put them in a plastic bag in the fridge. Use for sandwiches and salads, but also mix it up by sautéing or grilling them, or adding them to soups or casseroles. Sources: Academy of Nutrition and Dietetics; American Cancer Society; American Institute for Cancer Research; Produce for Better Health Foundation Baby greens with blackberry vinaigrette • Let dressing stand in refrigerator for up to 24 hours before using. Makes ½ cup dressing. • Divide greens between 2 salad plates. If using cheese, set a slice in center on top of greens and drizzle 2 table- spoons of blackberry vinaigrette over salad before serving. Or drizzle on dressing and sprinkle walnuts on top. • Garnish with 3 or 4 whole black- berries. Reserve remaining dressing for another use. It keeps covered in refrigerator for 3 days. Nutrition information Serving size: ½ of recipe. Amount per serving (with goat cheese): 150 calories, 11g total fat (4g saturated fat), 9g car- bohydrates, 4g protein, 3g dietary fiber, 99mg sodium. Source: American Institute for Cancer Research Makes 2 servings.