Make us your home page
Instagram

Today’s top headlines delivered to you daily.

(View our Privacy Policy)

This winter salad is a thing of beauty, strength

Winter Salad With Avocado Ranch Dressing is filled with good-for-you ingredients, including kale.

Associated Press

Winter Salad With Avocado Ranch Dressing is filled with good-for-you ingredients, including kale.

Winter is upon us. I live in San Diego, and let's be honest: The notion of us slogging through a frigid few months awaiting spring's thaw is ridiculous. Yet, I'm cold. It's chilly and cloudy and yes, sometimes, even rainy.

We all spend more time inside the minute sweater becomes jacket weather. And when the indoor winter blahs get to me, I turn toward my first line of defense to get out of my funk: my diet. When I'm in a slump, I immediately consider what I am eating. I stop processed sugar and focus on getting extra veggies, protein, fiber and healthy fats filled with brain-and-heart-healthy omegas.

This salad is that dose. It's filled with high-protein Brussels sprouts as the main green (1 cup of Brussels sprouts has about as much protein as an egg white) and coupled with nutrient-rich dark green kale. Also in the salad are crunchy, healthy goodies like walnuts, sunflower seeds, pumpkin seeds, hemp hearts and even flaxseed. A little cooked quinoa means that ground flaxseed and hemp hearts will fit right in without a grainy mouth-feel. And a handful of pomegranate seeds adds just the right amount of tart and sweet. The salad is tossed with an avocado ranch dressing, so even the creamy, fatty dressing is a nutritious ally.

It's a gorgeous salad — beautiful to behold and to eat. You could add a few ounces of salmon if you want more omegas and protein, but honestly, this salad is filling and satisfying all on its own, with 16 grams of protein per serving even in its totally meatless state.

Food Network star Melissa d'Arabian is an expert on healthy eating on a budget. She is the author of the cookbook "Supermarket Healthy."

WINTER SALAD WITH AVOCADO RANCH DRESSING

2 cups Brussels sprouts, stem end trimmed, thinly sliced

2 cups thin slices of Lacinato kale (dark green variety; about 4 large leaves, thinly sliced)

1 cup cooked quinoa

¼ cup raw walnuts, chopped

3 tablespoons of raw sunflower seeds

½ cup toasted pumpkin seeds

3 tablespoons of raw hemp hearts (hemp seeds)

3 tablespoons of milled flaxseed

½ cup halved grape tomatoes

½ cup pomegranate seeds (also called arils)

¼ cup chopped cilantro

For the avocado ranch dressing:

½ large avocado

½ cup low-fat buttermilk

2 tablespoons prepared salsa

2 tablespoons lime juice (or lemon juice)

¼ cup water

1 tablespoon minced shallot

½ cup roughly chopped cilantro

¼ teaspoon salt

teaspoon pepper

Mix the Brussels sprouts and sliced kale in a large bowl. Add the remaining salad ingredients and toss. In a blender, mix all the dressing ingredients until smooth and creamy. Add an additional tablespoon or two of water if too thick. Pour half the dressing over the salad and toss well. Add more dressing if desired. Serve.

Serves 4.

Note: Feel free to swap out nuts and seeds for your favorites.

Nutrition information per serving (salad): 359 calories (190 calories from fat), 21g fat (3g saturated, 0g trans fats), 0mg cholesterol, 34mg sodium, 29g carbohydrates, 9g fiber, 6g sugar, 16g protein.

Nutrition information per serving (dressing): 52 calories (29 calories from fat), 3g fat (1g saturated, 0g trans fats), 2mg cholesterol, 237mg sodium, 5g carbohydrates, 1g fiber, 2g sugar, 2g protein.

This winter salad is a thing of beauty, strength 12/22/16 [Last modified: Thursday, December 22, 2016 6:00pm]
Photo reprints | Article reprints

Copyright: For copyright information, please check with the distributor of this item, Associated Press.
    

Join the discussion: Click to view comments, add yours

Loading...
  1. Hillsborough and Pinellas officials can't even agree that they agreed to meet

    Local Government

    Tampa Bay political leaders often tout taking a regional approach to solve the region's most pressing issues. But the challenge has been getting Hillsborough and Pinellas County leaders together on the same page.

    Or in this case, in the same room.

    This month Hillsborough County administrator Mike Merrill (above) nixed a joint meeting of the Hillsborough and Pinellas County Commissions. But Pinellas County Commission chair Janet Long said her Hillsborough counterpart, Stacy White, had already agreed to two meetings. [DANIEL WALLACE   |   Times]
  2. Ex-sheriff's official says sheriff intentionally hid federal inmate revenue from county

    Local Government

    BROOKSVILLE — The former third-in-command at the Hernando County Sheriff's Office has filed a complaint, alleging that Sheriff Al Nienhuis intentionally hid from the County Commission $1.3 million in revenue he collected from housing federal inmates last year.

    OCTAVIO JONES   |   Times  Hernando County Sheriff Al Nienhuis said he was "extremely disappointed'' to hear of James Terry's allegations about the sheriff's handling of federal inmate dollars and noted that Terry was "offered the opportunity to resign from his position at the Sheriff's Office when numerous complaints as to his unprofessional conduct began flowing into the front office.''
  3. Fewer minions make things better in 'Despicable Me 3'

    Movies

    Despicable Me 3 doubles down on Steve Carell's silly way with words, a smart idea after too much Minions gibberish spoiled part 2. They're still here, in smaller doses and somewhat funnier for it.

     voiced by Trey Parker, in a scene from "Despicable Me 3."  (Illumination and Universal Pictures via AP)
  4. After Rick Scott veto, Tarpon Springs renews push for money to dredge Anclote River

    Local Government

    In a pocket formed at the end of a branch of the Anclote River, Kevin Meisman has seen the size of the boats coming by his family's business get smaller.

    Kevin Meisman, 37, looks out from the dock of his family’s business, Quality T-Tops & Boat Accessories, in Tarpon Springs. Meisman says that, without dredging along the Anclote River, the number of boats he can service is limited.
  5. Senator Tom Lee, R-Thonotosassa