Salad for One to Save the Earth

When you’re too full to finish a meal, what do you do? If you’re like most of us,  the scraps on your plate often end up in the trash can. What seems routine and normal is actually part of a gianormous problem:  food waste. Estimates indicate Americans waste  between 10 to 15 % of the food they buy and more than half a pound of food per person is sent to the landfill everyday.  In Honor of Earth Day, April 22, the Recipe Redux is asking members to  show how they reduce food waste. Here’s the challenge: Whatever you would normally toss, use it up. Share tips for reducing food waste in meal planning, prep or using up scraps.

I consider myself reasonably thrifty when it comes to cutting food waste by shopping with a grocery list,  purchasing what I know I’ll  be able to use up in a timely manner, and trying to use the entire vegetable (even the part that usually gets tossed) as in my Cast Iron Skillet Roasted Radishes with Brown Butter. But here’s where I  fail; sending scraps of food left on my plate down the garbage disposal. Geez. Today I’m sharing  

I’ve posted on mindfulness before, here and here. It’s my preferred  way to self regulate intake, and I encourage my clients to learn this skill as a strategy to reduce weight or maintain a healthy weight.  I my humble opinion,  the mindfull approach is also  a way to fight food waste. Wastefulness is a subconscious act; being mindful will help you think before throwing food away.

On Easter  Sunday, and I had a little more honey ham on my plate than I was able to finish. Instead of putting it down the garbage disposal, I wrapped it in piece of foil and and stored it in the meat drawer of my refrigerator. The next day I used  it in a  salad made with the few ingredients I had on hand: Romaine lettuce, radishes, and dried cranberries. A homemade honey mustard vinaigrette set off the taste of the ham in this simple salad.  The recipe is below if you would like to recreate it , but more importantly, when you’re too full to finish a  meal, don’t waste it! Put it in a resusable container in the refrigerator,  and eat it the next day. Even amounts that  aren’t enough for a meal can make terrific snacks.

Salad for One

Prep Time 10 minutes Total Time 10 mins


Ingredients

  • 2 cups fresh salad greens
  • 2 sliced radishes or any raw crunch vegetable
  • 1 tablespoon dried cranberries
  • 1-3 ounces cold leftover ham or other scraps of food leftover from a previous meal

for the Honey Mustard Vinaigrette

  • 1/4 teaspoon salt,
  • 1/2 teaspoon honey
  • 1 Tablespoon white wine vinegar
  • 1/2 teaspoon Dijon mustard
  • 1 Tablespoon olive oil

Instructions

  1. 1. Arrange salad greens on plate and top with radishes, dried cranberries, and chopped ham.
  2. 2. Whisk together ingredients for Honey Mustard Vinaigrette and drizzle on top of salad. Toss and serve immediately.

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Nutrition Facts
Serving Size one salad
Amount Per Serving As Served
Calories 676kcal Calories from fat 195
% Daily Value
Total Fat 22g 34%
Saturated Fat 4g 20%
Transfat 0g
Cholesterol 32mg 11%
Sodium 1549mg 65%
Carbohydrate 91g 30%
Dietary Fiber 25g 100%
Sugars 9g
Protein 30g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g

 

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Soft Baked Zucchini Bread Cookies

Soft baked zucchini cookies are not only a terrific  simple dessert, they’re one of my favorite pre-workout snacks.It’s not what you do once in awhile, it’s what you do on most days. My philosophy for better nutrition is eating in a way that  balances the goals of health with eating for pleasure. I do this  by  including the nutrient rich foods  my  body needs, without sacrificing enjoyment. I often modify recipes to boost the nutritional  value and still maintain taste. Like these..soft caked cookies  made with a combination of both white flour and white whole wheat, and  cutting back on total fat by substituting nonfat Greek yogurt.   When I ran the  nutritional profile (see below) I realized they meet the criteria I use for an pre-workout snack:

100-200 calories 24-40 grams carbohydrate, ≤ 5 grams fat, ,≤ 5 grams fiber, ,≤ 10 grams protein.

My family prefers cookies for dessert over almost anything. I’m glad they do, because  cookies are already portioned, and  they can be combined with other nibbles like  a piece of dark chocolate and a few dried apricots.  After dinner or pre-workout, these soft baked zucchini cookies are sure to please.

Soft Baked Zucchini Cookies

 

Ingredients

(3 dozen)

  • 1 pound zucchini (about 2 medium)
  • 1 1/2 cups sifted all-purpose flour
  • 1 1/2 cups 100% white whole wheat flour
  • 2 teaspoons baking powder
  • 1/4 teaspoon baking soda
  • 2 teaspoons cinnamon
  • 1/4 teaspoon nutmeg
  • 1 teaspoon salt
  • 2 large eggs
  • 1 cup sugar
  • 1/2 cup brown sugar, packed
  • 6 tablespoons cup canola oil
  • 6 tablespoons low fat Greek yogurt
  • 2 teaspoons vanilla extract

Instructions

  1. 1. Heat oven to 350 degrees F. Line baking sheets with parchment paper.
  2. 2. Trim stem and root end of zucchini. Using a box grater, grate zucchini. You should have about 3 cups.
  3. 3. Place the grated zucchini in a clean kitchen towel or several layers of cheese cloth and squeeze to press out as much liquid as possible.
  4. 4. Combine the dry ingredients in a large mixing bowl.
  5. 5. In a separate bowl, whisk together eggs, sugar, oil, Greek yogurt and vanilla extract .
  6. 6. Add grated zucchini to dry ingredients. Pour liquids over the top. Gently stir and fold just until no more flour is visible.
  7. 7.Drop cookie dough by rounded tablespoons onto parchment lined baking sheets.
  8. 8. Bake about 10-15 minutes, or until edges are firm. Cool on baking sheets for 2 minutes, then remove to wire racks to cool completely.

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Recipe Notes

 

Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 100 Calories from fat 23 kcal
% Daily Value
Total Fat 2.5 grams 4%
Saturated Fat 0.5 gram 3%
Cholesterol 10 3%
Sodium 110 mg 5%
Carbohydrate 17 g 6%
Dietary Fiber 1.0 4%
Sugars 8 g
Protein 2g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g
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