Have a Plant: Fruits & Veggies for Better Health

Make Half Your Plate Fruits & Veggies

Click to view larger image of Garden Cannellini Bean Salad : Fill Half Your Plate with Fruits & Veggies : Fruits And Veggies More Matters.org

Thanks to greenhouse-grown vegetables, such as tomatoes, bell peppers and cucumbers, you can enjoy garden-like freshness year-round. Chop these veggies and mix with cannellini (white beans) and almonds, then mix with vinaigrette for a simple, delicious, and satisfying salad.
 
Recipe Cost for 4 People: $8.24 ($2.06/serving)*
 
Preparation Time: 45 minutes

Dressing

  • 1 tbsp olive oil
  • 2 tsp white wine vinegar
  • ½ cup apple juice
  • 1 tbsp tomato basil garlic seasoning blend, no-salt (such as Mrs. Dash)

Bean Salad

  • ½ cup almond slivers
  • 2 greenhouse-grown, on-the-vine tomatoes, coarsely chopped
  • ½ greenhouse-grown yellow bell pepper, chopped
  • ½ greenhouse-grown cucumber, peeled, chopped
  • 3 green onions, sliced
  • 2 14½ oz cans cannellini (white) beans, no-salt-added, drained, and rinsed
  • Large lettuce leaves (Boston, Bibb, or romaine)
Whisk together dressing ingredients in a small bowl. In a small sauté pan, toast almond slivers until golden. Remove from pan and let cool. In a medium bowl, toss dressing with all ingredients except lettuce. Refrigerate until ready to serve. To serve, place lettuce leaves on individual plates; top with salad.

Complete this Healthy Plate: Serve with an 8 oz glass of non-fat milk, 1 slice of whole grain bread, and pear slices (about ½ pear).
 
Serves: 4
 
Fruits & Veggies per Serving
1 Cup
 
Nutrition Information per Serving:
Calories: 250
Total Fat: 9g
Saturated Fat: 1g
% of Calories from Fat: 32%
% Calories from Sat Fat: 4%
Protein: 11g
Carbohydrates: 33g
Cholesterol: 0mg
Dietary Fiber: 9g
Sodium: 60mg
 
MyPlate Contributions
Vegetables
Fruit
Grain
Protein
Dairy
1 cup
0 cup
0 oz
3 oz
0 cup
 
Each serving provides: An excellent source of protein, fiber, vitamin A, vitamin C, thiamin, potassium, phosphorus, and magnesium, and a good source of vitamin E, niacin, folate, calcium, iron, zinc, and iodine.

*Retail prices, Boulder, Colorado, and online, September 2012

JemDInternational.com

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