Dean Ornishs Heart-Healthy Salad
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Dean Ornish’s Heart-Healthy
Salad February, 2005 Serves 4–6 / This recipe, developed by Dennis Gale Malone, Ornish’s chef and dietary lifestyle educator, combines antioxidant-rich pomegranates, heart-healthy walnuts and flax, and phytochemically blessed broccoli and blueberries. Serve it with a wild rice pilaf for a simple lunch. 2 ounces mâche or baby spinach 2 ounces butter lettuce, torn into bite-size pieces 1/2 cup peeled and julienned broccoli stems 1/2 cup very thinly sliced fennel root 1/2 cup fresh or frozen and thawed blueberries 1/4 cup pomegranate seeds 1/4-1/2 cup chopped walnuts, toasted 1 tablespoon ground flaxseed 1/2 cup peeled and diced pear Dressing 2 tablespoons golden balsamic vinegar 2 tablespoons water 2 teaspoons agave nectar 1/2 teaspoon lemon zest 1/3 teaspoon finely chopped fresh rosemary 1. In a salad bowl, combine mâche or spinach, butter lettuce, broccoli, fennel root, blueberries, pomegranate seeds, walnuts, ground flaxseed, and pear. 2. In a blender, combine all dressing ingredients and purée until smooth. Toss dressing with salad just before serving. PER SERVING: 117 cal, 43% fat cal, 6g fat, 0g sat fat, 0mg chol, 3g protein, 15g carb, 3g fiber, 23mg sodium |
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