Recipe: Winter Wonder Salad with Whisper Dressing

Salads aren’t just for summer! Try this winter salad recipe from Lisa Suriano at Veggiecation® to make your winter a little more wonderful.

December 26, 2016 | HF Healthy Living Team

This winter salad is a wonder! It’s zesty, spicy, delicious, healthy, and can be ready in five minutes. Try it today!

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Recipe: Winter Wonder Salad with Whisper Dressing
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Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
Ingredients
  1. For the Salad
  2. 1½ cups grated raw sweet potato
  3. 1½ cups sliced zucchini, ¼ inch
  4. 2 cups green leaf lettuce, chopped
  5. For the Dressing
  6. ¼ tsp. (aka a whisper of) garlic powder
  7. ¼ tsp. (aka a whisper of) cumin powder
  8. ¼ tsp. (aka a whisper of) cinnamon powder
  9. 3 tbsp. lemon juice, fresh squeezed
  10. 3 tbsp. olive oil
  11. Salt and pepper to taste
Instructions
  1. In a large mixing bowl, combine sweet potato, zucchini, and green leaf lettuce.
  2. In a small mixing bowl, whisk together all the ingredients for your dressing.
  3. Pour dressing over salad and toss.
  4. Serve immediately and enjoy! Serves 4–5.
Healthy Living http://hfhealthyliving.org/
 
 

Why Eat This?

By making your own salad dressing, you can keep salt levels low while adding flavors you like. Prepared salad dressings are often high in sodium, so using homemade is a healthier option, especially if you’re at risk for high blood pressure. Plus, monounsaturated fats in olive oil, when eaten in moderation, can lower your cholesterol and your risk for heart disease and stroke.

You can make this recipe even healthier by:

  • Leaving out the table salt if you’re trying to eat less sodium or lower your blood pressure
  • Using less olive oil, which will cut back on calories (one tablespoon of olive oil contains about 119 calories)
  • Swapping sweet potatoes for a non-starchy vegetable like carrot or bell pepper to reduce carbohydrates and calories but keep lots of fiber
  • Adding lean protein such as firm tofu or sliced skinless turkey or chicken breast (if you do this, leave out the table salt; the meat already contains sodium)

Nutrition Facts

Check out the nutrition facts for this recipe below!

Nutrition Facts
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Do You Know How to Read a Nutrition Label? Find out more about it here.

Lisa Suriano
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About Lisa Suriano
Lisa Suriano is a certified nutritionist who holds a Master’s Degree in Nutrition and Food Science and specializes in school foodservice as the Director of Operations for J.C. Food, a premier school foodservice consulting company for independent schools. Lisa founded the evidence-based, culinary-nutrition education program Veggiecation®, which introduces thousands of children and families to the delicious world of vegetables. She is thrilled to partner with Healthfirst to help introduce practical and palate-pleasing ideas for incorporating more fresh fruits and vegetables into the lives of the community!
 
 

†Nutrition facts are estimated and based on the brand that is purchased at the supermarket. To ensure accuracy of total nutrient intake, it is recommended that you read the food labels on each product.


 

© 2016 HF Management Services, LLC.

Healthfirst is the brand name used for products and services provided by one or more of the Healthfirst group of affiliated companies.

This health information or program is for educational purposes only and not intended to treat, diagnose, or act as a substitute for medical advice from your provider. Consult your healthcare provider and always follow your healthcare provider’s instructions.

Sources
“Free Nutrition Label Generator,” OnlineLabels.com. Accessed November 30, 2016.
https://www.onlinelabels.com/label-generator-tools/Nutrition-Label-Generator.aspx

“Health Risks and Disease Related to Salt and Sodium,” Harvard School of Public Health. Accessed November 30, 2016.
https://www.hsph.harvard.edu/nutritionsource/salt-and-sodium/sodium-health-risks-and-disease/

Healthfirst Nutrition Team

“Monounsaturated Fats,” American Heart Association. September 16, 2016.
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Monounsaturated-Fats_UCM_301460_Article.jsp

“SuperTracker,” United States Department of Agriculture. Accessed November 30, 2016.
https://www.supertracker.usda.gov

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