Thursday, February 12, 2009

Strawberry and Hearts-of-Palm Salad w Dijon Vinaigrette

I like the various textures and subtle flavors of this salad, not to mention it's pretty. The hearts of palm and fennel lend a change in flavor from the every day dinner salad. If you're not familiar with hearts of palm, they are actually the interior "heart" of domesticated palm trees. Think of it like the bamboo shoots in your favorite Chinese stir-fry. I've always found hearts of palm marinated in jars, which gives them a tangy flavor to compliment their somewhat sweet woodiness.

Hearts of palm are very low in cholesterol and a good source of Protein, Riboflavin and Potassium, and a very good source of Dietary Fiber, Vitamin C, Folate, Calcium, Iron, Magnesium, Phosphorus, Zinc, Copper and Manganese. Unfortunately, the jarred, marinated versions are kind of high in sodium so keep that in mind as you look at your daily salt intake.

This will make a fairly large salad, but as long as you don’t dress it, you can keep it refrigerated for a couple of days so it’s great for planning to eat tonight for dinner and tomorrow with lunch. Hearts of palm photo:

1 head Bibb lettuce, torn
1 cup hearts of palm, sliced into rounds
1 cup strawberries, sliced
½ red bell pepper, sliced
1 cup fresh parsley, chopped
½ fennel bulb, thinly sliced

1 tsp Dijon mustard
1 small shallot, minced
2 Tbsp White wine vinegar, plus more for marinating fennel
½ cup Extra virgin olive oil
2 tbsp Flax seed oil
Freshly cracked pepper

In a large bowl, compose the salad ingredients except for the fennel.

Place the fennel into a separate bowl, season with salt and pepper and drizzle lightly with white wine vinegar (maybe 1-2 Tbsp). Allow to sit for 10 minutes or until the fennel begins to wilt a bit. Strain off any excess liquid into a medium sized mixing bowl and transfer the fennel to the rest of the salad.

In the mixing bowl with the fennel liquid add the Dijon mustard, shallot, 2 tablespoons of white wine vinegar salt and pepper. Whisk in 2 tablespoons of flax seed oil and ½ cup of extra virgin olive oil.

Just prior to serving, drizzle vinaigrette over the salad (you may very well not need to use all of it, so refrigerate the remainder for a future salad). Toss the salad and serve immediately.

Monday, February 2, 2009

February Classes and Events

Wednesday February 4, 2009
"Natural Foods 101: Natural Food Products and Policies"
Noon – 2 p.m.
Sevananda Natural Foods Market

Free staff training -OR- $10 for members, $12 for non-members
From 10 a.m. to noon we'll explore some of the all-natural goodness carried at Sevananda and explain the product policies that have made this co-op more than a store, but the center of a consciously living community for over 30 years!

Wednesday February 11th
“Romantic Dinner for Two”
11 a.m. – 1 p.m.
Atlanta Fulton Public Library, Central Library

Part of the Humana Wellness Zone Program
Learn how to utilize whole foods and healthy ingredients to make a delicious AND nutritious dinner for your special valentine.

Saturday February 14, 2009
"Heart Health from Whole Grains"
10 a.m. – noon
Sevananda Natural Foods Market
$10 for members, $12 for non-members

The School of Common Health at Sevananda Natural Foods Market continues this year's series in February with the theme with "Health & Fitness" I will show you to prepare dishes featuring whole grains, which have been reported to support a healthy cardio vascular system by lowering cholesterol. For more information contact Sevananda at 404-681-2831.

Monday February 16, 2009
In Store Cooking Demo
Noon – 2 p.m.
Sevananda Natural Foods Market

Stop by Sevananda during this two hour demonstration to learn more about exciting products available at Sevananda that will help you support your personal wellness plan. In-store demonstrations will reflect the wellness theme of Sevananda's School of Common Health to nourish your body, mind and spirit. For more information call Sevananda at 404-681-2831.