1 cup extra-virgin olive oil
5 cloves garlic, chopped
1/2 tsp crushed red chili flakes
Kosher salt and black pepper, to taste
3 medium heads Little Gem or romaine lettuce, cut in half
2 medium heads Treviso or radicchio, cut in half
12 cherry tomatoes
6 green onions
12 spears pencil asparagus
1/2 tsp finely chopped capers
2 tsp finely chopped fresh thyme
2 anchovy fillets, rinsed, patted dry, and chopped
1/4 cup white balsamic vinegar
3 Tbsp champagne vinegar
1 tsp Dijon mustard
4 oz Parmigiano-Reggiano shards
1. Prepare a charcoal grill fire, or heat a gas grill or grill pan over high heat.
2. Pour oil into a large bowl, add half the garlic, 1/2 tsp red chili flakes, and salt and pepper.
3. Brush the lettuces’ cut sides with seasoned oil to coat, then place them, cut side down, on the grill. Toss tomatoes, green onions, and asparagus in oil to coat and add to grill. Reserve excess oil for dressing.
4. Grill, covered, until lettuces are charred and beginning to wilt, about 4 minutes. Tomatoes, green onions, and asparagus may need a minute longer. Transfer to a cutting board.
5. Add remaining garlic, capers, thyme, and anchovies to bowl with reserved oil. Whisk in vinegars and mustard, and season with salt and pepper.
6. Chop lettuces, green onions, and asparagus into bite-size pieces and put them, with tomatoes, into bowl. Add cheese and a squeeze of lemon juice, and toss well with dressing. Garnish with cheese shards.
MAKES 6 SERVINGS. Per serving: 510 cal, 44 g fat (9 g sat), 19 g carbs, 420 mg sodium, 9 g fiber, 13 g protein
Source: women’s health
- 1/4 cup lemon juice
- 1/4 cup sugar
- 1 large egg yolk
- 1 large egg
- pinch of salt
- 3 Tbsp unsalted butter, cubed
- 8 oz Greek yogurt
- 1 Tbsp honey
- 1/4 tsp pure vanilla extract
- 6 cups sliced strawberries and whole blueberries
- 3 Tbsp suger
- 4 Tbsp limoncello liqeuer
- 3 Tbsp lime juice
- 3 Tbsp honey
- 3 Tbsp brown sugar
- 3 Tbsp chopped fresh mint, plus fresh mint sprig for garnish
1. In a small bowl whisk together all ingredients for dressing. Refrigerate.
2. To make lemon curd: In a saucepan over medium heat, whisk together lemon juice, sugar, egg yolk, egg, and salt. Add butter, whisking constantly, until melted.
3. Increase the heat and cook, whisking constantly, until the mixture thickens.
4. Immediately press lemon curd through a strainer. Whisk together with yogurt, honey, and vanilla and set aside at room temperature.
5. Carefully toss together the berries, sugar, and limoncello. Allow them to stand at room temperature for about 5 minutes to let the berries macerate a little.
6. To serve, fill bowls with fruit mixture, top with a dollop of the lemon yogurt, and drizzle dressing on top. Garnish with fresh mint.
MAKES 8 SERVINGS. Per serving: 260 cal, 9 g fat (5 g sat), 47 g carbs, 20 mg sodium, 3 g fiber, 4 g protein
Source: Women’s Health
Cheese is a popular food all around the world, but with a number of people being diagnosed with obesity, how healthy is it, really? Below you’ll find info on the nutrition of cheese, both the good and the bad. With this information, you’ll be able to make an informed decision on whether or not cheese is right for you and your family.
One of the most important things to keep in mind when discussing the nutrition of cheese is the high calorie content associated with the food. Though there is a slight variation between different kinds of cheese, in general it typically contains around 100 calories per ounce. In order to understand what that means, we must compare it with other foods. For example, one ounce of grapes typically contains around 20 calories, while one ounce of butter contains an identical 100 calories. This means that cheese is as calorically dense as butter! Given the fact that more and more of the population is being diagnosed as obese, this should suggest to consumers that cheese should only be eaten in moderation.
Another important thing to keep in mind when studying the nutrition of cheese revolves around the amount of fat it has. The amount of fat found within cheese varies from type to type. However, what remains the same is that almost all cheeses contain high amounts of saturated fats. Saturated fats are very dangerous in that their consumption has been found to lead to cardiovascular disease, stroke and even death. According to the US Surgeon General, saturated fats should only be eaten in limited amounts, or not at all if they can be avoided.
So far, you’re probably thinking that cheese should be avoided at all costs, but while cheese can be high in fat and calories, it still can provide some health benefits. Cheese contains high amounts of dietary calcium, which is very important for good health for a variety of reasons. Most people know that calcium is important for keeping teeth and bones strong and healthy. The proper amount of calcium is also essential for the proper functioning of the heart. Therefore, it is essential that we get enough calcium in our diets for good health.
Cheese contains high amounts of dietary protein, which is essential in helping to maintain and promote new muscle growth. This is especially important for people who are vegetarian, as it can be very difficult to find adequate protein sources that have the right types of protein in the proper amounts. For best results when supplementing your protein intake, look for cheese that is made from low or nonfat milk. This will be lower in fat and calories, while still providing you with high amounts of dietary protein.
Cheese can be part of a healthy diet if you know which ones are the best choices and know how to use them. Start with these six for maximum nutritional benefits
Parmesan has a grainy texture and a nutty, buttery flavor that intensifies with age. It’s higher in calcium and lower in sodium than many other cheeses, and one tablespoon of shredded has just 23 calories. Because of its sharp flavor, you can use less and still get a big payoff in taste. The aging process also lowers the lactose content, making Parmesan easier to digest if you have lactose intolerance.
Photo: Fig and Arugula Salad Recipe Here
Smooth, creamy, and slightly sweet, ricotta is one of the most versatile cheeses around, going from lasagnas and dips to desserts. The second highest dairy source of calcium, ricotta is low in sodium and a good source of protein and selenium, an antioxidant. Cut fat and calories by using part-skim ricotta.
Photo: Fresh-Tomato Lasagna recipe here
In Greece it was first made from sheep’s or goat’s milk; in the U.S. it’s usually made with cow’s milk. Either way, it has a salty, tangy flavor that comes from curing the cheese in brine, which makes it high in sodium. But it’s still a good source of protein, riboflavin, calcium, and phosphorous-and at 74 calories per 1-ounce serving, it’s diet friendly, too. Avoid feta if you’re pregnant. Soft cheeses such as feta can become contaminated with listeria, a bacteria that can be transferred to the baby.
Photo: Hummus Pita with Feta-Olive Salsa recipe here
4. Cottage Cheese
One percent, two percent, non-fat, creamy or dry-cottage cheese comes in lots of varieties, yet they all share that bright white color, bumpy texture, and classic flavor. A dieter’s standby, cottage cheese is low in fat and carbs but soaring in protein and calcium. The downside: it’s high in sodium.
Photo: Butter Crush Lemon-Cheese Bars recipe here
5. Goat Cheese
Also called chèvre, goat cheese can be creamy, crumbly, or semi-firm. It has a mild aroma and a strong, tangy taste. Lower in fat and calories than cheese made from cow’s milk, goat cheese is high in protein. It’s easily digestible, too, making it a good choice if you have lactose intolerance or dairy allergies. Avoid goat cheese if you’re pregnant, as it may have bacteria that can be harmful to the baby.
Photo: Herbed Goat Cheese recipe here
This creamy cheese has a rich, buttery flavor, so you may not have thought about gouda being a healthy cheese. An excellent source of calcium, it’s slightly lower in fat and calories than Cheddar, but higher in sodium.
Photo: Tomato Pizza with Garlic and Smoked Gouda recipe here
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