
Bread: What’s Unwise Better and Best?
June 8, 2017
Take Time To Stretch
July 11, 2017Summer is here and it is hot. It’s important to stay cool and hydrated during this time of year. To help you, Chef Karla has prepared a great summer salad that is both cool and includes water dense fruits and vegetables which help keep you hydrated.Â
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SUMMER SALAD
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Ingredients:
1 ounce | Arugula |
3 each | Watermelon, cut into squares (size of a post-it) ½ inch thickness |
1/2 ounce | Citrus vinaigrette (recipe below) |
1 tablespoon | Red onion, sliced thin |
1/2 ounce | Balsamic glaze |
1 teaspoon | Almonds, sliced |
1 teaspoon | Feta cheese, crumbled |
2 tablespoons | Basil mint pesto (recipe below) |
1/4 cup | Olive oil |
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Method:
- Toss arugula with citrus vinaigrette.
- Service: Square plate
- Spread balsamic glaze down the left side of the plate.
- Spread the pesto parallel to the glaze down the right side of the plate.
- Layer watermelon square, dressed arugula, finish with watermelon on top
- Top with almonds, feta, and red onion.
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Nutrition: Serves: 1| Serving Size: 1 composed salad | Calories: 100 | Fat: 5 grams | Protein: 3 grams | Carbohydrates: 12 grams | Sodium: 160 milligrams | Fiber: 2 grams
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CITRUS VINAIGRETTE
 Ingredients:
1/4 cup | White balsamic vinegar |
1/2 cup | Lemon juice, fresh |
1/2 cup | Lime juice, fresh |
1/2 cup | Dijon mustard |
2 tablespoons | Lemon zest |
2 tablespoons | Lime zest |
2 tablespoons | Orange zest |
1/4 teaspoon | Pepper |
1/4 cup | Olive oil |
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Method:
- Place all ingredients in a blender except olive oil.
- While mixture is blending, slowly add the oil through the top until emulsified.
- Store in an airtight container in the refrigerator.
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Nutrition: Serves: 36| Serving Size: 1 tablespoon | Calories: 15 | Fat: 1.5 grams | Protein: 0 grams | Carbohydrates: 1 grams | Sodium: 55 milligrams | Fiber: 0 grams
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BASIL MINT PESTO
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Ingredients:
1 cup | Basil leaves, fresh |
1 cup | Mint, fresh |
2 tablespoons | Pine nuts |
1 tablespoon | Olive oil |
1 tablespoon | Fresh garlic, minced |
2 teaspoons | Lemon juice |
1/2 teaspoon | Kosher salt |
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Method:
- Combine ingredients in a food processor.
- Blend until smooth.
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Nutrition: Serves: 12| Serving Size: 2 tablespoons | Calories: 25 | Fat: 2.5 grams | Protein: 0 grams | Carbohydrates: 1 grams | Sodium: 80 milligrams | Fiber: 0 grams
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