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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"We lived very simply - but with all the essentials of life well understood and provided for - hot baths, cold champagne, new peas and old brandy."
-Winston Churchill


The refrigerator light goes on...

This salad was inspired by one that I had in a restaurant. That salad, however, had roasted fennel instead of shallots and the flavors didn't quite meld together. The umami flavor of the roasted shallots balances the beets well and it all goes well with the lemon thyme mustard sauce.

Pine Nuts

These lovely little seeds are also known as pignoles, pinon, pine kernel, the Italian nut and pignolia. It is actually the seed found inside the pine cone and there are two main types. One is grown in the Mediterranean and is referred to as the Italian or Mediterranean pine nut. Extracted from the cones of the Stone Pine tree, these are longer and more tapered. The flavor is lighter. The Chinese variety is more triangular in shape. It has a sharper, pungent flavor.

Pine nuts, like all seeds and nuts, are high in fat. A tablespoon has 5 grams of fat but, as with most seeds and nuts, the majority of the fat is mono-unsaturated fat, with 2 grams of mono-unsaturated and 2 grams of poly-unsaturated fat in a tablespoon. (see The health of it all - nuts / almonds)

Pine nuts are easily found in health food stores, most grocery stores and specialty stores, as well as in Asian markets. Buy sparingly. Because of the high fat content, pine nuts begin to turn rancid within about 3 months. Store in a sealed container in cool dry place.

1 ounce pine nuts = 146 calories, 14g fat, 2g sat fat, 5g mono fat, 7g protein, 4g carbohydrates, 1mg sodium, 0mg cholesterol, Vitamin K 15.2 mcg


 

Beet and Shallot Salad



Servings = 4 | Serving size =about 1 cup

Cooking Time = 90 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

Leftover salad should be stored tightly covered in the refrigerator and consumed within 48 hours.

1 lb yellow beets
8 ounces shallots (peeled)
1 tsp olive oil
1/2 tsp lemon zest
2 tsp coarse ground mustard
1/4 tsp salt
fresh ground black pepper (to taste)
1 tsp fresh thyme leaves
2 Tbsp pine nuts (pignoles)

Preheat the oven to 325F.

Scrub the beets and wrap each in foil. Place in the oven.

Place the whole shallots in a medium sauce pan with the oil. Cover and place in the oven.

Roast the shallots and beets for 50 minutes. Remove from the oven and let cool.

When cool, peel the beets and cut into 1/3 inch dice. Place in a medium mixing bowl.

Add the shallots and any liquid in the bottom of the pan they were roasted in.

Add the lemon zest, mustard, salt, pepper, thyme and pine nuts. Toss well and chill before serving.

Nutrition Facts

Serving size = about 1 cup

Servings = 4

.

Amount Per Serving

Calories 130 Calories from Fat 40
  % Daily Value
Total Fat 4g 6%
    Saturated Fat <1g 2%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 268mg 11%
Total Carbohydrates 22g 8%
    Dietary Fiber 3g 14%
    Sugars 8g  
Protein 4g  
Vitamin A 12% Vitamin C 17%
Calcium 2% Iron 10%
Vitamin K 4 mcg Potassium 587 mg
Magnesium 50 mg