Healthy RecipesHealthy Hearts of Palm Salad

by Total Health Breakthroughs 08/04/2009

I first experienced this vegetable salad at one of my favorite local healthy eateries and was able tovegetable saladrecreate it.  Although this refreshing salad uses mostly canned ingredients, it’s surprisingly high in nutrients and is a welcome addition to any summer meal.

Serves: 12
Time to Table: 30 minutes

Healing Nutrient Spotlight
Excellent source of vitamin C, manganese
Good source of fiber, vitamin B6

Ingredients*
1 can hearts of palm, drained and sliced (about 8 5-inch pieces)
1 15-oz. can artichokes, drained and quartered
1 15-oz. can garbanzo beans, drained and rinsed
1 green pepper, finely chopped
1/2 cup red onion, finely chopped
1/3 cup each, green olives and black olives, sliced
1/4 cup olive oil
3 T. red wine vinegar
1 tsp. oregano
dash of natural sweetener such as stevia or Truvia, to taste (optional)

*Use organic ingredients for optimal nutrition.

Preparation
Mix vegetables together in a large serving bowl.  Combine olive oil, vinegar and oregano in a small bowl.  Pour over vegetables and gently mix together.  Salad can be served immediately but tastes better when refrigerated for about one hour.

Nutrition
107 calories, 2.5 g protein, 11 g carbohydrates, 3 g fiber, 2 g sugars, 6 g fat, .8 g saturated fat, 4 g monounsaturated fat, .8 g polyunsaturated fat, 0 mg cholesterol, 3.6 mcg vitamin K, 13 mg vitamin C, .21 mg vitamin B-6, 34 mcg folate, 1.4 mg iron, 21 mg magnesium, .11 mg copper, .54 mg manganese, 308 mg sodium

[Ed. Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute.   Laura and her husband, Jim LaValle, R.Ph, CCN, ND have developed the powerful and life-changing Metabolic Code Diet – containing step-by-step, easy to follow recommendations for harnessing optimal metabolic energy and turning your body’s chemical make up into a fat-burning furnace.  To learn more click here now.]

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One Response to “Healthy Hearts of Palm Salad”

  1. Jean Newbold Says:

    When my husband’s diabetes got so bad he could hardly walk and he fell often, he decided to lose weight so I could more easily help him get up. He just cut everything in half. When I caught on to what he was doing, I offered to help by reducing the size of his portions. He turned me down, saying there wasn’t much he could do for me any more but this was something he could do for both of us. He dropped 25 lbs in a short time. It helped to a certain extent. He was still 150 lbs but he was easier to lift.

    Entered: August 5th, 2009 at 10:58 am. Permalink

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