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Special Diet Information

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

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

Sodium
This is 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.

 

"A man's nature runs either to herbs, or to weeds; therefore let him seasonably water the one, and destroy the other."
-Sir Francis Bacon

The refrigerator light goes on...

This is a light summery salad that has it all legumes, veggies, seafood, monounsaturated fat, nuts, rich flavor and sweet tomatoes.

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


 

Shrimp and White Bean Salad



Servings = 4 | Serving size =about 2 cups

Cooking Time = 60 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.

1 large red onion
1 tsp olive oil
1 lb shrimp (peeled, deveined and halved lengthwise)
2 15 ounce can no salt added white beans (drained and rinsed)
1/2 tsp salt
fresh ground black pepper (to taste)
2 Tbsp olive oil
1 Tbsp white wine vinegar
2 Tbsp pine nuts
2 tsp coarse ground mustard
2 large ribs celery (diced)
6 ounces grape tomatoes (halved)
2 Tbsp fresh oregano (coarsely chopped)
1 Tbsp parsley (coarsely chopped)

Dice 3/4 of the onion and slice the remaining 1/4 very thin. Place the sliced onion in the refrigerator.

Place 1 teaspoon of olive oil in a large skillet over medium high heat. Add the diced onion to the pan and cook for about 5 to 7 minutes until they just begin to soften. Remove to a large mixing bowl.

Add the shrimp and cook for about 5 minutes. Toss frequently. When the shrimp turns firm and pink, add it to the bowl with the onion.

Add the white beans, salt, pepper, 2 tablespoons of olive oil, vinegar, pinenuts and mustard to the bowl and toss well.

Place the salad in the refrigerator and chill for at least 40 minutes.

Add the celery, tomatoes, oregano and parsley. Add the sliced onion. Toss well. Chill well and then serve.

Nutrition Facts

Serving size = about 2 cups

Servings = 4

.

Amount Per Serving

Calories 448 Calories from Fat 126
  % Daily Value
Total Fat 14g 22%
    Saturated Fat 1g 6%
    Monounsaturated Fat 7g  
    Trans Fat 0g  
Cholesterol 172mg 56%
Sodium 508mg 22%
Total Carbohydrates 46g 14%
    Dietary Fiber 16g 58%
    Sugars 4g  
Protein 36g  
Vitamin A 17% Vitamin C 25%
Calcium 18% Iron 36%
Vitamin K 36 mcg Potassium 1019 mg
Magnesium 140 mg