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Pizzazz on a Plate

Jazz up recipes with flavorful nutrition

(Family Features) If you're hungering for something new to eat, or it's time to put some zip into the same old menus, take heart. These recipes bring two great ingredients together - Texas Rio Star Grapefruit and USA peanuts - perking up meal time with fresh and flavorful dishes.

Texas Rio Star grapefruit brings a mouthwatering burst of sun-kissed sweetness - the perfect fruit for brightening up winter days. With so many nutrients squeezed into such a versatile fruit, it adds plenty of zing to healthy eating.

Peanuts have a familiar taste that's a favorite with kids and adults alike. When combined with new and different ingredients, this nutrient-packed addition makes new foods and flavors a family hit.

Want to add pizzazz to your plate? Find more delicious recipes and nutrition information at www.nationalpeanutboard.org and www.texasweet.com.

Good and good for you
Peanuts are a superfood - with more than 30 essential nutrients. They're a surprising source of:
  • Protein - with 7 grams per one-ounce serving, peanuts have the most protein of any nut.
  • Niacin, folate, fiber, magnesium, vitamin E, manganese and phosphorus.
  • More antioxidants than green tea, broccoli or spinach.
Rio Star grapefruit delivers a burst of nutrition with one-half of a medium-sized grapefruit delivering:
  • One fruit serving for adults, antioxidant vitamins C and A, fiber and lycopene - all with only 60 calories.
  • 100% of the daily requirement of vitamin C for adults. Vitamin C supports healthy immune function, which helps the body fight infection.

Grapefruit and Peanut Salad Flatbread

Ingredients

  • 1 pound whole wheat pizza dough (or ready-made whole wheat lavash, naan, or flatbread)
  • Flour for dusting
  • Olive oil cooking spray
  • 8 ounces fresh mozzarella cheese, sliced thin
  • 1 tablespoon extra virgin olive oil
  • 1 teaspoon aged balsamic vinegar
  • 3 cups baby arugula
  • 1/4 cup red onion, sliced thin
  • 1/4 cup snipped fresh basil
  • 1/8 teaspoon sea salt
  • Freshly ground pepper to taste
  • 2 Texas Rio Star grapefruit, peeled and segmented
  • 1/4 cup roasted, salted peanuts, coarsely chopped

Preparation

  1. Preheat oven to 450°F and line 2 baking sheets with parchment paper. If using pizza dough, divide into 2 equal portions and roll each into a thin oval on a lightly floured board (about 9 x 13 inches).
  2. Place on prepared baking sheets and spray with cooking spray. Top with equal amounts of cheese and bake for 8 to 10 minutes or until crusts are golden brown.
  3. In large bowl, whisk together olive oil and balsamic vinegar; add arugula, onion, and basil, tossing gently to coat. Season with salt and pepper.
  4. Divide arugula mixture among flatbread and top with grapefruit segments and peanuts; serve immediately.

Serves
8 servings

Calories:280g Total Fat:13g
Cholesterol:20mg Protein:12g
Carbohydrates:33g Sodium:420mg

Preparation and Cooking Time:
28 minutes

SOURCE:
National Peanut Board
TexaSweet





Some Dressings Don't Get Most Nutrients Out of Salads
Newswise WEST LAFAYETTE, Ind.

The vegetables in salads are chock-full of important vitamins and nutrients, but you won't get much benefit without the right type and amount of salad dressing, a Purdue University study shows.

In a human trial, researchers fed subjects salads topped off with saturated, monounsaturated and polyunsaturated fat-based dressings and tested their blood for absorption of fat-soluble carotenoids compounds such as lutein, lycopene, beta-carotene and zeaxanthin.

Those carotenoids are associated with reduced risk of several chronic and degenerative diseases such as cancer, cardiovascular disease and macular degeneration.

The study, published early online in the journal Molecular Nutrition & Food Research, found that monounsaturated fat-rich dressings required the least amount of fat to get the most carotenoid absorption, while saturated fat and polyunsaturated fat dressings required higher amounts of fat to get the same benefit.

"If you want to utilize more from your fruits and vegetables, you have to pair them correctly with fat-based dressings," said Mario Ferruzzi, the study's lead author and a Purdue associate professor of food science.

"If you have a salad with a fat-free dressing, there is a reduction in calories, but you lose some of the benefits of the vegetables."

In the test, 29 people were fed salads dressed with butter as a saturated fat, canola oil as a monounsaturated fat and corn oil as a polyunsaturated fat. Each salad was served with 3 grams, 8 grams or 20 grams of fat from dressing.

The soybean oil rich in polyunsaturated fat was the most dependent on dose. The more fat on the salad, the more carotenoids the subjects absorbed. The saturated fat butter was also dose-dependent, but to a lesser extent.

Monounsaturated fat-rich dressings, such as canola and olive oil-based dressings, promoted the equivalent carotenoid absorption at 3 grams of fat as it did 20 grams, suggesting that this lipid source may be a good choice for those craving lower fat options but still wanting to optimize absorption of health-promoting carotenoids from fresh vegetables.

"Even at the lower fat level, you can absorb a significant amount of carotenoids with monounsaturated fat-rich canola oil," Ferruzzi said.

"Overall, pairing with fat matters. You can absorb significant amounts of carotenoids with saturated or polyunsaturated fats at low levels, but you would see more carotenoid absorption as you increase the amounts of those fats on a salad."

The findings build on a 2004 Iowa State University study that determined carotenoids were more bioavailable, absorbed by the intestines, when paired with full-fat dressing as opposed to low-fat or fat-free versions.

Ferruzzi; Wayne Campbell, a Purdue professor of nutrition science; Shellen Goltz, a Purdue graduate student in food science; and their collaborators, Chureeporn Chitchumroonchokchai and Mark L. Failla at Ohio State University, are the first to study different types of fats in differing amounts in human subjects.

Ferruzzi and colleagues will next work on understanding how meal patterning affects nutrient absorption.

He is trying to determine whether people absorb more nutrients if they eat vegetables at one time or if consumption is spread throughout the day.
The U.S. Department of Agriculture funded the research.

Writer: Brian Wallheimer, 765-496-2050, bwallhei@purdue.edu Source: Mario Ferruzzi, 765-494-0625, mferruzz@purdue.edu
Released: 6/20/2012 7:00 AM EDT - Source: Purdue University








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Fresh Grapefruit, Avocado and Radish Salad

Ingredients

  • Make sure all ingredients are chilled before assembling this salad.
  • 1 tablespoon freshly squeezed Texas Rio Star grapefruit juice
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon granulated sugar
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 5 radishes, thinly sliced
  • 2 tablespoons minced red onion
  • 4 Texas Rio Star grapefruit, peeled, and segmented
  • 2 large firm but ripe avocados, peeled, pitted and sliced

Preparation

  1. In medium bowl, whisk together grapefruit juice, olive oil, sugar, salt and pepper. Add radish and onion, toss to coat and set aside. On a large platter, layer grapefruit and avocado slices, top with radish mixture. Serve immediately.

Serves
8 servings

Calories:140g Total Fat:9g
Cholesterol:0mg Protein:2g
Carbohydrates:17g Sodium:80mg

Preparation Time:
15 minutes






Back to Salad Recipes








How to Dress a Naked Salad

(Family Features) - No salad deserves to be naked.  After all, a dish that can deliver so much taste and nutrition in one meal should always be served with style! With all the healthy convenience items available in supermarkets, it's easy to liven up a lonely bowl of lettuce.  Here are some easy ideas from Mrs. Cubbison's Test Kitchens:

Chicken Nugget Caesar Salad - Toss chopped romaine lettuce with bottled Caesar dressing; top with boneless chicken nuggets. Sprinkle with Parmesan cheese and Caesar Salad Restaurant Style Croutons. A kid-pleasing meal in minutes!

Hamburger Salad - Toss iceberg or green leaf lettuce with diced tomatoes and pickle slices. Top with grilled, cut up beef, turkey or vegetarian burgers. Drizzle with Light or Fat Free Thousand Island dressing and top with Fat Free Seasoned Restaurant Style croutons. Great for low-carb diets.

Baja Fish Taco Style Salad - Place baby salad greens in a bowl and spoon bottled black bean salsa over the top. Sprinkle grilled fish fillet pieces over the salsa and top with shredded cheddar cheese, a dollop of sour cream and Seasoned Restaurant Style Croutons.

Pepperoni Pizza Salad - Arrange a bag of mixed salad greens in a large salad bowl. Top with thinly sliced red onion, tomato wedges, sliced pepperoni, and shredded Italian blend cheese. Add sliced, fresh mushrooms if desired. Pour a 1/2 cup of bottled Italian dressing over all ingredients and serve with Cheese & Garlic Restaurant Style Croutons.

Steak and Potato Salad - Start with leftover grilled steak and oven roasted red potatoes. Cut the steak and potatoes into bite sized chunks. Toss meat and potatoes with sour cream, chives and cracked black pepper in a bowl; cover and chill. Serve over fresh salad greens and top with Garlic & Butter French Bread Croutons.

California Chicken & Fruit Salad - Use bagged salad greens and freezer section breaded chicken strips that have been heated and chopped.  Add fresh strawberry slices, halved, fresh grapes, and peeled navel orange sections. Sprinkle shredded Monterey Jack cheese and Fat Free Seasoned Restaurant Style Croutons and serve with light vinaigrette.  A perfect light lunch.

Vidalia Onion & Spinach Salad - Toss a bag of baby spinach with thinly sliced sweet onions and chopped, hard-boiled eggs.  Serve with vinaigrette and Garlic and Butter French Bread Croutons.  Sauté fresh garlic slices in butter and spoon onto the salad if desired.

How do you like to dress up your greens? Enter your ideas in Mrs. Cubbison's "No More Naked Salads Sweepstakes" for a chance to win a year's worth of free groceries.  Visit www.mrscubbisons.com for complete details.

SOURCE:
Mrs. Cubbison's





Crunch Peanut Chicken Strips with Spinach Salad

Ingredients

  • 1 cup finely crushed baked tortilla chips
  • 6 tablespoons peanut flour, divided (available at supermarkets nationwide and online)
  • 1/4 cup roasted, unsalted peanuts, finely chopped
  • 1 teaspoon Mexican seasoning blend
  • 3/4 teaspoon garlic powder
  • 1 pound chicken tenders, or boneless, skinless chicken breasts cut into 1-inch strips
  • 2 beaten egg whites
  • Olive oil nonstick cooking spray Peanut Dressing:
  • 2 tablespoons creamy peanut butter
  • 2 tablespoons rice wine vinegar
  • 1 tablespoon soy sauce
  • 2 teaspoons toasted sesame oil
  • 1 teaspoon hot chili sauce (such as Sriracha)
  • 1 teaspoon honey
  • 1/4 cup canola or vegetable oil
  • Salad:
  • 5 cups baby spinach, washed and dried
  • 1 red bell pepper, sliced thin
  • 1/2 medium red onion, sliced thin

Preparation

  1. Preheat oven to 425°F. Stir together tortilla chips, 2 tablespoons peanut flour, chopped peanuts, Mexican seasoning and garlic powder in a shallow dish.
  2. Dip chicken into remaining peanut flour, then in egg whites, then into tortilla chip mixture, pressing to evenly coat. Place on a baking sheet and sprinkle any remaining crumb mixture over chicken. Coat liberally with cooking spray and bake for 20 to 25 minutes or until chicken is golden brown, coating with nonstick cooking spray several times during cooking.
  3. While chicken is cooking, in large bowl, whisk together all dressing ingredients until smooth. Gently toss spinach, red pepper and onion in dressing. To serve, divide dressed salad among plates and top with 2 to 3 chicken strips.

Serves
4 to 6 servings

Calories:500g Total Fat:32g
Cholesterol:30mg Protein:25g
Carbohydrates:32g Sodium:770mg

Preparation and Cooking Time:
45 mintues

SOURCE:
National Peanut Board
TexaSweet