Loading ...Healthy RecipesPears and Cashews with Greens Salad
One of the tricks to eating well is knowing when to buy fresh foods for peak ripeness. Buying foods in season generally means lower price and better taste. Pears are in season right now, so it’s a great time for this salad — so light and simple, but so tasty.
Time to table: 10 minutes
Serves: 2
Healing Nutrient Spotlight
Excellent source of vitamin A, vitamin C, folate, magnesium, copper, manganese
Good source of calcium, thiamin, riboflavin
Ingredients*
Salad:
2 bunches (about 2 cups each) of your favorite salad greens, i.e., Bibb lettuce and watercress, rinsed and torn into bite-sized pieces
1/2 cup diced fresh pears, any variety
1/3 cup cashews, lightly salted, if desired
Dressing:
1 T. grapeseed or walnut oil
1 T. fresh lime juice
1/2 T. organic tamari
*Choose organic ingredients for optimal nutrition.
Preparation
In a large bowl, whisk together oil, lime juice, and tamari. Add greens, pears, and cashews. Toss together well to distribute dressing. Serve immediately.
Nutrition
230 calories, 18 g total fat, 3 g saturated fat, 6 g monounsaturated fat, 2 g polyunsaturated fat, 15 g carbohydrate, 3 g fiber, 7 g sugar, 6 g protein, 3200 IU vitamin A, .2 mg thiamin, .2 mg riboflavin, .8 mg niacin, .6 mg pantothenic acid, .2 mg vitamin B-6, 80 mcg folate, 30 mg vitamin C, 100 mg calcium, .6 mg copper, 2 mg iron, 80 mg magnesium, .4 mg manganese, 600 mg potassium, 4 mcg selenium, 1.3 mg zinc, 400 mg sodium
[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more click here]
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Tags: cashews, pears, salad, vitamin a, vitamin c
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