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WIld Mountain 12-8-13

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January 18, 2019

1/3/2019 1:54:00 PM
Start the new year off healthy

Yes, January is here already. The hustle and bustle of the last two weeks has really slowed down, unless you have to return gifts for larger or smaller sizes or if you already have some item that needs to be returned. That’s where gift cards and money come in handy. It was an easy gift selection for 22 grandchildren this year and they were happy about the gift.  Good job, Gramma!

Today’s column is about eating healthy foods rather than sweet treats and snacks. We are fortunate to live in a country where exotic and tropical fruits and vegetables are available and can be enjoyed all year.   Salads can be satisfying, nutritious main dishes. They can be warm or cold, crunchy or soft, tossed or molded and can be dressed with a sweet or sharp dressing.  Purchasing a dressing is convenient but making homemade is better for you. 

1 c. olive oil
1/4 c. each lemon juice and tarragon vinegar
1-2 t. salt
1 t. sugar
1/4 t. each, dry mustard and paprika
1/8 t. powdered thyme
2 cloves garlic, crushed or minced very small

Shake all ingredients in a tightly covered jar. Refrigerate at least 2 hours.  Makes 1-1/2 c. of dressing. Shake dressing again before serving.  Per serving  (one tablespoon):  cholesterol (mg) 0:  Fat (grams): total 9;  saturated 1; 80 calories.


1/2 c. each, olive oil, Canola oil (or vegetable oil), catsup (low sodium preferred
1/2 c. vinegar (tarragon, wine or cider is best)
1/4 c. sugar
2 T. each, fresh chives, parsley and onion, minced
1 garlic clove, crushed or minced very small
1 T. lemon juice
1 t. dry mustard
1/4 t. paprika
Dash of salt and pepper

Shake all ingredients in tightly covered jar. Refrigerate at least 3 hours. Shake dressing again before serving.  Per serving (2 tablespoons):  cholesterol (mg): 0,  Fat (grams): total 27; saturated 4; calories 280 or 140 per 1 tablespoon                                                                                                                                                                                                                                                 

I’m finished with salad dressings. Now it’s a couple of salads to whet (stimulate) your palate  (the roof of your mouth!)

1/3 c. each, lemon juice and canola or salad oil
2 T. each, poppy seed, honey and Dijon mustard
1/2 t. grated lemon peel
1/2 c. moist-pack dried apricots
 4 c. cooked, bite-size pieces chicken breasts
1/3 c. chopped almonds
1 red apple (red delicious)
 1/4 c. sliced green onion tops
 Salt to taste
Butter (variety of) lettuce leaves, washed, dried a bit with paper towel (or spin in a lettuce spinner). Put in a plastic bag and refrigerate for about 1 hour to crisp.

In a medium-size bowl, combine first 6 ingredients; mix well with a wire whisk until well blended. Add apricots and stir; let stand for at least 30 minutes. Lift out apricots and set aside. Add chicken to dressing and mix lightly until well coated. Spread almonds in a shallow baking pan and toast in a 350 degree oven until nuts are golden (about 8 minutes) stirring often. Watch so they don’t get too brown; set aside.

Just before serving, core apple (don’t peel) and thinly slice; add to chicken with  almonds and green onion tops. Mix lightly and season with salt to taste. Arrange lettuce on individual plates; mound chicken mixture on top. Surround with apricots. You can serve the salad in a lettuce lined serving bowl with apricots around the inside edge of bowl.  Makes  4 to 5 servings.  


 2 T. canola or vegetable oil
2 T. cider vinegar
2 T. honey
4 c. torn Romaine or Ice berg lettuce
1/2 c. diced red onion
1/4 c. chopped fresh parsley
2  medium-size oranges, peeled, sectioned and drained
2  medium-size grapefruit, peeled, sectioned and  drained

In a large bowl whisk together  oil, vinegar and honey. Fold in remaining ingredients, mixing well. Chill for 30 minutes.  Makes 6 servings.

Thought for the Day:  It is an illusion to think that more comfort means more happiness. Happiness comes of the capacity to feel deeply, to enjoy simply, to think freely, to be needed.

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WIld Mountain 12-8-13

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