Diana MirkinDiana Mirkin has taught thousands of people how to make healthful foods taste delicious. She is co-author of four books with her husband, Dr. Gabe Mirkin: The Healthy Heart Miracle; The Good Food Book; The 20/30 Fat and Fiber Diet Plan; and Fat Free, Flavor Full. Each of these books includes 100 or more of her recipes featuring whole grains, beans, vegetables and fruits. For many years Diana co-hosted The Dr. Gabe Mirkin Show, a syndicated radio show taking call-in questions on health, nutrition and fitness. Although the show is not in production at this time, it is still widely aired via their web site, www.drmirkin.com . She co-writes their weekly newspaper column, eZine, and blog covering the same topics. Diana is a graduate of Vassar College and has an MBA from Loyola College. When she's not writing or inventing tasty new recipes, she's usually out riding her bicycle, gardening or exercising her dogs.
Hi I am Diana Mirkin and today, I am going to show you how to make a whole meal salad that follows the Dash Diet guidelines. I call this my Mix and Match salad because I am going to put in a few ingredients today, but you can change it around to your heart's content. Any of the ingredients that are on the Dash Diet list can go into a salad bowl and make a wonderful salad and you never get tired of it because you can make it different every single day.
I usually start out with one of these Romaine lettuce heads that come in bags of three. They are very convenient and they are available in pretty much every supermarket. Just chop it up or tear it up however you like to prepare your greens and that gives you a good, basic leafy green serving or two for your salad. Three or four cups of leafy greens a day is something you should always try for and this makes a good way to do that. Now, I have got wonderful, fresh vine-ripened tomatoes today, so I am going to slice them up and chop them into the salad. If it was the middle of winter time, I would probably use the little grape tomatoes that are available year around, but while you have got summertime, vine ripened tomatoes by all means, take advantage of them. Any vegetables you like, any fruits can go into your salad. I am going to add some artichoke hearts straight out of the can, let us strain this off first, get rid of some of that marinade and then just pour them into the bowl. I have got some chickpeas. This is my favorite bean to put in a salad, but you can use kidney beans, black beans, any bean you like. Chickpeas have a nice texture to them. Now, I am going to add a little bit of grated cheese. Remember, on the Dash Diet you can use up to three servings a day of a low fat or non fat dairy product and cheese is that comes, this shredded Romano cheese has enough flavor that a little bit flavors the whole salad. I am going to use some sea food today. I have a packet of salmon. I love these new foil packs that sea food comes in. You can buy cans of tuna or salmon or you can buy it in these convenient foil packages which you just need to open up and dump right into the salad, you don't have drain them at all. Make sure we get all of that good stuff out of there. Salad dressing for this salad is any light dressing you like. You can do just a little bit of vinegar if you want, little bit of oil and vinegar, or you can pick any light dressing that you like. Don't put too much in, just enough to mix and flavor all of the ingredients, then toss it together. This is probably enough for two, maybe three people and there you have a lovely whole meal salad. It is filling enough because it has the beans and the seafood in it. It has got three different kinds of vegetables plus the beans and it's beautiful and tasty too. Now, I do this for lunch and dinner, I don't necessarily make the salad, the same salad for lunch and dinner. You just vary your beans your vegetables, start with your leafy greens and add whatever you like. That's your lunch and your dinner, when you are doing this two week induction into the Dash Diet. If you want to go out and do some other things with your vegetables and your fruits and your beans and your grains, that is fine, but this just makes it so that nobody can say, I don't know how to cook, I don't know how to do things. Anybody can make one of these mix and match salads. Next, we are going to talk about why you should be eating this way.