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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 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.

 

"To remember a successful salad is generally to remember a successful dinner; at all events, the perfect dinner necessarily includes the perfect salad."
-George Ellwanger, Gastronomist

The refrigerator light goes on...

I love this little salad. It's quick and easy and really tasty. You can use yellow squash instead or combine the two for great color. It makes a great side dish for almost any soup and then you have the perfect dinner.

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


 

Zucchini Salad



Servings = 4 | Serving size =about 1 1/2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

This recipe keeps well for about 48 hours.

2 Tbsp olive oil
2 Tbsp balsamic vinegar
2 Tbsp maple syrup
1/4 tsp salt
fresh ground black pepper (to taste)
1 tsp dried marjoram
1 lb zucchini (cut into medium dice)
8 ounces grape or cherry tomatoes
4 Tbsp pine nuts

Whisk together the olive oil, balsamic vinegar, maple syrup, salt, pepper and marjoram. Place in the refrigerator while cutting the zucchini.

Cut the zucchini into medium dice. This should be about 1/4 inch cubes.

Toss the zucchini, tomatoes and pine nuts together in the vinaigrette. Chill well before serving.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 4

.

Amount Per Serving

Calories 178 Calories from Fat 111
  % Daily Value
Total Fat 13g 20%
    Saturated Fat 1g 7%
    Monounsaturated Fat 7g  
    Trans Fat 0g  
Cholesterol 41mg 14%
Sodium 162mg 7%
Total Carbohydrates 15g 5%
    Dietary Fiber 2g 9%
    Sugars 11g  
Protein 3g  
Vitamin A 14% Vitamin C 44%
Calcium 4% Iron 7%
Vitamin K 19 mcg Potassium 508 mg
Magnesium 49 mg