Page 43 - Harnett Life Summer 2019

Tangy Kale Slaw with Cilantro
and Honey
Recipe courtesy of Aramark
Servings: 6
2 tablespoons red wine vinegar
1 tablespoon light mayonnaise
1 tablespoon honey
1 1/2 teaspoons cilantro leaves, washed
and chopped
1 teaspoon lime juice
1/4 teaspoon kosher salt
1/8 teaspoon ground black pepper
2 cups kale leaves, washed, shredded and
stems removed
1/2 cup red cabbage leaves, washed Black-Eyed Pea, Corn and Rice Salad
and shredded Black-Eyed Pea, Corn and Rice Salad
1/2 cup carrot, trimmed and shredded
1/4 cup green onion, trimmed and thinly sliced Recipe courtesy of the American Heart Association
Servings: 6
In bowl, combine vinegar, mayonnaise, honey,
cilantro, lime juice, salt and pepper. Whisk until 2 cans (15 1/2 ounces each) no-salt-added or low-sodium black-eyed
well blended. peas, rinsed and drained
Add kale, red cabbage, carrot and onion. Toss to coat. 1 can (15 1/4 ounces) low-sodium or no-salt-added whole-kernel corn
Cover and keep chilled prior to serving. 1 package (8 1/2 ounces) brown rice, microwaved according to
package directions and broken into small pieces
Nutritional information per serving: 40 calories; 2 medium ribs celery, chopped
1 g protein; 1 g fiber. 1 medium bell pepper, seeded and chopped
1/4 cup chopped fresh parsley
1 tablespoon extra-virgin olive oil
1 tablespoon water
1/8 teaspoon black pepper
In large bowl, stir peas, corn, rice, celery, pepper, parsley, olive oil, water and
black pepper until combined.
Nutritional information per serving: 231 calories; 10 g protein; 7 g fiber.

Simple Persian Salad 1 tablespoon extra-virgin
Recipe courtesy of the American olive oil
Heart Association 1/2 teaspoon black pepper
Servings: 4 In bowl, stir cucumbers, tomatoes,
onion, mint and feta. Cover and
2 medium cucumbers, seeded refrigerate 20 minutes.
and diced In small bowl, whisk lime juice,
4 medium tomatoes, diced oil and pepper until well blended.
1 medium red onion, diced Pour dressing over salad, tossing
Tangy Kale Slaw with Cilantro and HoneyTangy Kale Slaw with Cilantro and Honey 1/4 cup chopped fresh mint gently to coat.
Sensational SaladsSensational Salads Simple Persian Salad 2 tablespoons fat-free feta Nutritional information per
or parsley
serving: 88 calories; 3 g protein;
cheese, crumbled
3 g fiber.
2 medium limes, juice only

Add fruits, veggies to meals for plant-forward nutritionAdd fruits, veggies to meals for plant-forward nutrition Make the Most of Seasonal Fruits and Veggies

For many people, warmer weather with a small amount of light mayonnaise, lime Tomatoes
A and saturated and trans fats, according to and saturated and trans fats, according to less saturated fat and reduced sodium.less saturated fat and reduced sodium. meals more nutritious, consider these Full of nutrients, including vitamins A and C
FAMILY FEATURES FAMILY FEATURES added sugars, processed meats, sodium added sugars, processed meats, sodium menus, resulting in meals with fewer calories, menus, resulting in meals with fewer calories, means more time outdoors and food juice, smoked paprika and cayenne pepper for
cooked on the grill. To help make your
a simple version of Mexican Street Corn.
dding more fruits and vegetables dding more fruits and vegetables
and the antioxidant lycopene, tomatoes are a
Punching up the plants on your plate can Punching up the plants on your plate can
the American Heart Association.the American Heart Association.
is one of the simplest ways to is one of the simplest ways to
lead to better nutrition in your house, too. lead to better nutrition in your house, too.
Amake at-home meals healthier for make at-home meals healthier for While some may think meat makes the meal While some may think meat makes the meal ideas to choose, store and enjoy warm- Cucumbers popular option for seasonal dishes. Store them
weather fruits and veggies:
your family.your family. and it can be part of an overall healthy eating and it can be part of an overall healthy eating Try putting vegetables and fruits center-Try putting vegetables and fruits center- Prep is a breeze with cucumbers, which stem-up on the counter, rather than in the fridge,
Focusing your plate on more of the Focusing your plate on more of the pattern, a survey from Aramark, the largest pattern, a survey from Aramark, the largest stage with these heart-healthy salads.stage with these heart-healthy salads. Corn can be eaten raw with or without the to prevent bruising and enhance the flavor.
good stuff – vegetables, fruits, whole good stuff – vegetables, fruits, whole U.S. based food service company, found many U.S. based food service company, found many To help encourage healthier communities, To help encourage healthier communities, peel. For a no-fuss salad, toss together
the American Heart Association and Aramark the American Heart Association and Aramark
grains, legumes, nuts, plant-based grains, legumes, nuts, plant-based people want to ease up on meat consumption, people want to ease up on meat consumption, have made it simple for you to learn better have made it simple for you to learn better Straight from the cob, sweet corn is packed cucumbers, onion and fresh dill then add a For more ways to introduce fruits and veggies
proteins, lean animal proteins and fish – proteins, lean animal proteins and fish – and 2 out of 3 want to eat more fruits and and 2 out of 3 want to eat more fruits and nutrition and lifestyle habits and to share nutrition and lifestyle habits and to share with fiber and antioxidants and can be grilled, dash of sugar, salt and pepper plus a splash to fresh, seasonal meals, visit Aramark’s
can help you cut back on the not-so-good can help you cut back on the not-so-good vegetables. The company made sweeping vegetables. The company made sweeping that information. For more recipes, tips and that information. For more recipes, tips and boiled or even microwaved. Try tossing it of cider vinegar. wellness blog atfyp365.com.
stuff, including refined carbohydrates, stuff, including refined carbohydrates, changes to incorporate more plants into its changes to incorporate more plants into its resources, visit heart.org/healthyforlife.resources, visit heart.org/healthyforlife.

7759_Harnett.indd 43 7/1/19 2:21 PM