Autumn Years Summer 2024

Adding foods like eggs, cheese, nuts and seeds to salads will also add fat to the dish, and, as stated earlier, a balanced meal should have carbohydrates, proteins and fats. Fats not only add depth and flavor to a meal but also help keep you full and help the body absorb nutrients, including vitamins D, E, A and K. More over, fat sources, such as nuts, seeds, avo cados and olive oil, provide essential fatty acids that are good for your heart and cholesterol levels. Still, these fatty foods

contain a significant amount of calories and should be used in moderation. About one ounce of cheese nuts or seeds is ap propriate to add for each salad serving. Salad dressings are another common salad component that should be used in moderation. That being said, salad dress ing should not be avoided because the fats help the body absorb nutrients and the added flavor helps people eat and enjoy more vegetables. However, a stan dard shelf-stable salad dressing generally provides anywhere between 70 and 150 calories per two tablespoons, with most of the fat and calories coming from soybean or palm oil. Depending on the type, salad dressing may also be high in added sugars. Always opt for low-sugar and low-fat salad dressings when given the option. Another way to enjoy salad dressing is to stretch its flavor. One way to stretch the flavor of a creamy dressing, like ranch or blue cheese, is to mix in plain, non-fat Greek yogurt. Adding yogurt will make the flavor a bit tangier, but it will also in crease the amount of dressing that can be used without adding a significant amount of calories. Some brands also sell yogurt based salad dressings in the refrigerated produce section that are lower in calories and fats and higher in protein than some shelf-stable brands. Of course, another great alternative to shelf-stable salad dressings is making your own using high quality extra virgin olive oil, red, white, apple cider or balsamic vinegar, fresh citrus juice and spices. Making your own dressing allows you to control the amount of fat, calories and salt, while still develop ing a flavor profile you enjoy. If you are looking for recipe inspira tion, have your friends over for a DIY salad and salad dressing party. Have each friend bring two to three salad or salad dressing ingredients and test who can make the best dish. Additionally, visit ShopRite’s Recipe Shop online for more recipes and ideas.

Chinese Cold Noodle Salad Ingredients • 1 package Buitoni linguine (9 oz.) • 1 ½ cups shredded red cabbage • 1 ½ cups shredded carrots • ¼ cup sliced green onions • 2 ½ tablespoons sesame oil • 2 tablespoons soy sauce • 1 ½ tablespoons honey • 1 tablespoon grated fresh ginger Directions

because they require more energy to be digested than carbohydrates. About 15-to-30 grams of protein at each meal is recommended to create a balanced dish. When choosing animal-based proteins, opt for lean protein sources such as lean ground beef, chicken or turkey, chicken breast, shrimp, white turkey meat, pork loin and cuts of steak with less marbling (fat). Salmon and tuna are also ideal choices; despite being considered fatty fish, they provide a significant amount of protein and healthy omega-3 fatty acids, which have brain and heart health bene fits. A four-ounce serving of these animal based proteins provides between 20 and 35 grams of protein. However, if these types of proteins are not for you, beans, lentils, edamame, tofu, nuts, seeds, eggs and cheese are also proteins that can add flavor and nutrients to a salad. Whisk oil, soy sauce, honey and ginger in a small bowl. Pour over pasta mixture; toss to combine. Sprinkle with toasted sesame seeds, if desired. Prepare pasta according to package directions; drain, rinse in cold water until pasta is cold. Place pasta, cabbage, carrots and green onions in a large bowl.

Quinoa Burrito Salad Bowl Ingredients • 1 cup Tri-color quinoa • 4 cups romaine lettuce, chopped • 2 cups sweet potato, cooked and cubed • 2 cups red cabbage, shredded • 1 can (15 oz) black beans, drained and rinsed • 1 cup corn kernels, cooked • 1 cup prepared pico de gallo • 1/2 cup prepared guacamole • 1/3 cup feta cheese, finely crumbled • 1 lime, cut into wedges Directions Prepare quinoa according to package directions. Top quinoa with romaine, sweet potato, cabbage, black beans and corn. Top with pico de gallo, guacamole and sprinkle with feta. Serve with lime wedges. Tip for added protein: top salad with grilled chicken, beef or shrimp. For vegan salad bowl, substitute feta with vegan shredded cheese or plant-based meat crumbles. To quickly cook sweet potatoes, pierce several times with a fork. Microwave on HIGH for 8 to 10 minutes or until fork tender.

SUMMER 2024 I AUTUMN YEARS 15