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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

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 NOT safe for those who are sensitive to gluten.

 

"Skill without imagination is craftsmanship and gives us many useful objects such as wickerwork picnic baskets. Imagination without skill gives us modern art."
-Tom Stoppard,

The refrigerator light goes on...

Using white beans and yogurt is a great way to create a creamy dressing that doesn't have as much fat or calories but is rich and delicious. This recipe is meant to be a riff on a potato salad but using the white beans in place of potatoes.

The dressing will work great, however, with a conventional potato salad or you can flavor it with garlic and a bit of parmesan for a Caesar salad taste.

Celery

Because celery grows in almost all regions of the world it is an ingredient in virtually every cuisine on the planet. The most common variety is pascal celery. This is a hardy breed that produces a light green stalk that is slightly tough. The chewy, fibrous vegetable is often described as stringy because of long strands on the outer stalks.

The best celery has been blanched during cultivation. When the stalks are not fully grown they are wrapped to protect them from the sun. Less energy goes into production of chlorophyll and the pale stalks are more tender and have a stronger celery flavor. Think of how great the flavor of the tender inner stalks are in the celery you buy at the grocery. Blanched celery is also free of string.

There are self-blanching varieties of celery but these are not widely grown by commercial produce companies. More and more small producers are creating heirloom celeries that are either self-blanching or they are taking the time to wrap their plants.

Look for smaller bunches of celery. The larger the stalk is the tougher it will be. Pale celery will usually have more flavor. The stalks should be crisp and firm with little wilting. The best guide for freshness is the leaves. If they are the least bit wilted they are too far gone.

4 ounces celery = 18 calories, <1g fat, <1g sat fat, <1g mono fat, 1g protein, 4g carbohydrates, 99mg sodium, 0mg cholesterol


 

Creamy White Bean Salad



Servings = 4 | Serving size =about 1 cup

Cooking Time = 30 Minutes

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

This recipe can be divisible by 2.

This recipe makes great leftovers and will keep well for 3-4 days. Note that cooking time does not include chilling time.

2 15 ounce can no salt added white beans (drained and rinsed)
1/2 cup nonfat yogurt
2 tsp Dijon mustard
1/4 tsp salt
fresh ground black pepper (to taste)
4 medium ribs celery (diced)
2 large green onions (diced)
2 Tbsp fresh dill

Place 1/2 cup of the white beans in a blender.

Add the yogurt, mustard, salt and pepper.

Puree until smooth.

Place the remaining beans in a large mixing bowl with celery, onions, dill and the dressing.

Fold together until well blended.

Chill well before serving.

Nutrition Facts

Serving size = about 1 cup

Servings = 4

.

Amount Per Serving

Calories 216 Calories from Fat 6
  % Daily Value
Total Fat <1g 1%
    Saturated Fat <1g 1%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 1mg 0%
Sodium 239mg 9%
Total Carbohydrates 38g 13%
    Dietary Fiber 9g 33%
    Sugars 3g  
Protein 15g  
Vitamin A 6% Vitamin C 7%
Calcium 21% Iron 29%
Vitamin K 43 mcg Potassium 975 mg
Magnesium 99 mg