Healthy Recipes
Authored By:  Polly Pitchford, Full Spectrum Health™
A colorful way to get the cruciferous veggies into your diet.
Diet Types: Low Calorie, Vegetarian
Ingredients:
  • 1 bowlful fresh spinach, washed, patted dry and torn into pieces
  • 1/4 wedge red cabbage, shredded thinly
  • 2 kirby cucumbers, peeled and cut in thin half moons
  • 3 scallions, chopped coarsley
  • 1/2 cup silken soft tofu
  • 1/2 cup water
  • 3 limes, juiced
  • 3 tablespoons Balsamic Vinegar
  • 1 clove garlic, crushed
  • 1 tablespoon low-fat mayonnaise
  • 1 tablespoon Liquid Aminos
  • 1/4 cup Sunflower seeds
    •
    Serves: 6
    Cooking Time: Under 30 minutes
    Instructions:
    Place vegetables in a bowl. Blend remaining ingredients in a blender until smooth. Pour over salad and toss to coat. To toast Sunflower seeds, place them in a dry skillet over medium heat. Stir or shake the pan frequently until the seeds are light brown. Remove from heat source and allow to cool before tossing in with the salad.

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      Nutrition Facts

      Serving Size: 1
      Servings per Recipe: 6
      Amount Per Serving 
      Calories 78
      Calories from Fat 45
       % Daily Value*
      Total Fat 5g8%
        Saturated Fat 1g3%
        Mono Fat 1g 
      Cholesterol 1mg0%
      Sodium 189mg8%
      Total Carbs 7g2%
        Dietary Fiber 2g8%
        Sugars 0g 
      Protein 4g 
      Iron11%
      Calcium7%
      Vitamin B-610%
      Vitamin C25%
      Vitamin E4%
      Vitamin A21%
      Selenium4%
      Manganese25%
      Copper10%
      Zinc5%
      Potassium9%
      Phosphorus11%
      Magnesium11%
      Pantothenic acid6%
      Niacin4%
      Riboflavin6%
      Thiamin7%
      Folate22%
      * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.