Heart Healthy Salad

On the Home Page for February, I listed 10 foods that are considered heart healthy by the Global Health Center. These 10 foods in alphabetical order are: ALMONDS, ASPARAGUS, AVOCADO, BROCCOLI, CHICKPEAS, OLIVES, RED WINE, SALMON, and WALNUTS. I have many recipes already using these foods (except salmon), but I decided to design one just for February using spinach, walnuts (or almonds) or avocado, olives and/or olive oil, and chickpeas*.

 

Utensils: Cutting board and knife, strainer, salad spinner, mixing bowl and serving platter
Prep. Time: 15 minutes if chickpeas are already cooked*
*Cooking Time: 30 minutes to cook chickpeas if using dried and soaked garbanzo beans (chickpeas)
Categories: Vegan (V), Gluten Free (GF), No Sugar Added (NSA)

 

Ingredients (organic items when available)

1 1/2 – 2 cups fresh, organic baby spinach, rinsed and dried
two or three sliced scallions (mostly white part)
1/4 cup chopped walnuts/sliced almonds or sliced avocado+
1/4 cup of your favorite olives++
1/4-1/2 cup chickpeas
2 or 3 sliced radishes or 1/2 sliced carrot (for color & taste)
1 Tbl. olive oil
juice of 1/2 lemon or red wine vinegar
salt & pepper to taste
Sprouts (optional)

Directions

  1. Place rinsed and dried spinach in large bowl. Add scallions, nuts, olives, and cooked chickpeas.
  2. Add olive oil and lemon and toss. Add small amounts of salt & pepper and toss again.
  3. Place salad on a serving platter or salad bowl. Garnish with sprouts, if using and serve deliciously….maybe with red wine??

*I soak dried chickpeas and sprout them for 3 or 4 days. I then freeze them on a cookie sheet and take out a handful as needed, cooking them for about 25 minutes. The sprouting cuts down on cooking time and increases their nutritional value. Canned chickpeas can be used, but be sure to drain them
and to use cans that have no BPA lining.

+ The fats in nuts seem to be enough without the avocado, so feel free to use avocado instead of nuts

+ +My favorite olives are called Castelvetrano from the city of the same name. They are naturally green when ripe and do not have that mouth puckering effect that non-ripe green olives have. Available in health food stores, Wegman’s olive bar, and probably gourmet food shops. Love them!

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