The mixture of textures and flavours in the salad makes it the perfect accompaniment to any meal.
Serves 4 to 5
1 bunch of fresh spinach
1 cup (250 ml) fresh BC blueberries
1/2 cup (125 ml) roasted pecan halves
1/4 cup (80 ml) soft goat’s cheese
1–2 teaspoons (5–10 ml) poppy seeds
3/4 cup (175 ml) vegetable oil
1/4 cup (80 ml) fresh BC blueberries
4 tablespoons (60 ml) white vinegar
5 tablespoons (75 ml) sugar
1 teaspoon (5 ml) salt
This salad is prettiest served on individual plates. Begin by dividing spinach onto 4 or 5 plates. Sprinkle berries on top followed by roasted pecans. Form goat’s cheese into small balls and roll in poppy seeds to coat. Place on each salad plate.
To make dressing, combine all ingredients in blender or food processor until smooth. Drizzle over salad just before serving. You will have leftover dressing.
330 calories (1386 kJ)
20 g carbohydrates (19%)
5.7 g protein (7%)
27 g fat (74%)
Servings of Fruits & Vegetables per 1 serving of recipe = 1.0
This colourful summer salad can be served as a side dish or as a meal if you add chicken.
1 cup (250 ml) salad greens cut into small pieces
1 cup (250 ml) shredded purple cabbage
1 cup (250 ml) shredded napa cabbage
1 mango peeled and cut into julienne or chunks
3/4 cup (175 ml) fresh blueberries
1/2 cup (125 ml) snow peas cut into julienne or left whole
1/4 cup (60 ml) shelled unsalted sunflower seeds Dressing
6 Tbsp (90 ml) vegetable oil
juice from 1 lime
2 tsp (10 ml) liquid honey
1 tsp (10 ml) dijon mustard
salt and pepper to taste
Salad preparation: In a large bowl, combine all ingredients and toss well.
Dressing preparation: Combine all ingredients in a container with a lid. Shake until well combined. Pour desired amount of dressing over salad and toss well.
Note: You can easily turn this salad into a complete meal by adding chunks or slices of cooked chicken breast. Simply add chicken to salad ingredients and toss well with dressing.
22 g carbohydrates (33%)
3 g protein (6%)
15 g fat (60%)
Suitable for heart-healthy and diabetic diets.
Servings of Fruits & Vegetables per 1 serving of recipe = 1.25
2 cups (500 mL) all-purpose flour
1/4 tsp (1.25 mL) salt
3/4 cup (175 mL) unsalted butter, room temp
3/4 cup (175 mL) white sugar
1 tsp (5 mL) vanilla
1/2 cup (250 mL) pineapple juice
2 Tbsp (30 mL) white sugar
1 Tbsp (15 mL) cornstarch
1 Tbsp (15 mL) fresh lemon juice
1 package (250 g) light cream cheese - regular or spreadable
1/3 cup (80 mL) icing sugar
1 tsp (5 mL) vanilla
2 kiwifruit, sliced in thin circles
1/2 cup (125 mL) strawberry slices
1/2 cup (125 mL) canned pineapple chunks (reserve juice for glaze)
1/4 cup (60 mL) fresh BC Tree Fruits blueberries
1 BC Tree Fruits pear, peeled and grated
Crust preparation: In medium bowl, combine flour and salt. In mixing bowl, blend butter and sugar until creamy. Add egg and vanilla; beat well. Add flour mixture; blend just until mixed. Roll dough into a disk; cover, refrigerate for one hour. Preheat oven to 325° F (160° C). Roll dough and place on an ungreased, 12" pizza pan. Bake for 20 minutes until golden. Cool crust fully. (Can be made up to 2 days in advance.)
Glaze preparation: bring the pineapple juice and sugar to a boil in a saucepan over medium heat. Dissolve the cornstarch in the lemon juice, then add to the boiling mixture and cook until thickened. Set aside to cool.
Sauce preparation: Combine all sauce ingredients; blend until smooth.
Assembling the pizza: spread sauce on cooled crust, sprinkle with fruits toppings and drizzle with glaze.
Carbohydrates: 49.8 (54%)
Protein: 7.6 g (8%)
Fat: 15 g (38%)
Each serving provides 1/2 a serving of fruits and vegetables.