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Obesity Discussion · 01-29-06, 07:16 PM

Greek salad
Dietitian's tip: Although spinach is a good source of iron and calcium, the oxalic acid in this vegetable prevents their absorption. Vitamin C can help reverse this. Eating this salad along with vitamin C-containing juice or fruit, such as oranges, can help improve absorption.

SERVES 8
Ingredients
For the vinaigrette
1 tablespoon red wine vinegar
1 tablespoon fresh lemon juice
2 teaspoons chopped fresh oregano or 3/4 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 1/2 tablespoons extra-virgin olive oil

1 large eggplant (aubergine), about 1 1/2 pounds, trimmed and cut into 1/2-inch cubes
1 pound spinach, stemmed and torn into bite-sized pieces
1 English (hothouse) cucumber, peeled, seeded and diced
1 tomato, seeded and diced
1/2 red onion, diced
2 tablespoons pitted, chopped black Greek olives
2 tablespoons crumbled feta cheese

Directions
Position a rack in the lower third of the oven and preheat to 450 F. Lightly coat a baking sheet with olive oil cooking spray.

To make the vinaigrette, in a small bowl, whisk together the vinegar, lemon juice, oregano, salt and pepper. While whisking, slowly add the olive oil in a thin stream until emulsified. Set aside.

Spread the eggplant cubes in a single layer on the prepared baking sheet. Spray the eggplant with olive oil cooking spray. Roast for 10 minutes. Turn the cubes and roast until softened and lightly golden, 8 to 10 minutes longer. Set aside and let cool completely.

In a large bowl, combine the spinach, cucumber, tomato, onion and cooled eggplant. Pour the vinaigrette over the salad and toss gently to mix well and coat evenly. Divide the salad among individual plates. Sprinkle with the olives and feta. Serve immediately.

Nutritional Analysis(per serving)Calories 88 Monounsaturated fat 3 g
Protein 3 g Cholesterol 2 mg
Carbohydrate 9 g Sodium 245 mg
Total fat 5 g Fiber 3 g
Saturated fat 1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 2
Fats 1

Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Nonstarchy vegetables 2
Fats 1

Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Vegetables 2
Fats and oils 1

http://www.mayoclinic.com/health/hea...ecipes/NU00315

01-29-06, 07:16 PM	#1 (permalink)
Obesity Discussion Administrator Join Date: Jan 2005 Location: Phoenix, AZ Posts: 7,815 Weight Statistics 8/1/2006 Start Date: 185 lb Start Weight: 152 lb Current Weight: 155 lb Goal Weight: -33 lb Weight Loss: 5/1/2007 Goal Date:	Greek salad Greek salad Dietitian's tip: Although spinach is a good source of iron and calcium, the oxalic acid in this vegetable prevents their absorption. Vitamin C can help reverse this. Eating this salad along with vitamin C-containing juice or fruit, such as oranges, can help improve absorption. SERVES 8 Ingredients For the vinaigrette 1 tablespoon red wine vinegar 1 tablespoon fresh lemon juice 2 teaspoons chopped fresh oregano or 3/4 teaspoon dried oregano 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 2 1/2 tablespoons extra-virgin olive oil 1 large eggplant (aubergine), about 1 1/2 pounds, trimmed and cut into 1/2-inch cubes 1 pound spinach, stemmed and torn into bite-sized pieces 1 English (hothouse) cucumber, peeled, seeded and diced 1 tomato, seeded and diced 1/2 red onion, diced 2 tablespoons pitted, chopped black Greek olives 2 tablespoons crumbled feta cheese Directions Position a rack in the lower third of the oven and preheat to 450 F. Lightly coat a baking sheet with olive oil cooking spray. To make the vinaigrette, in a small bowl, whisk together the vinegar, lemon juice, oregano, salt and pepper. While whisking, slowly add the olive oil in a thin stream until emulsified. Set aside. Spread the eggplant cubes in a single layer on the prepared baking sheet. Spray the eggplant with olive oil cooking spray. Roast for 10 minutes. Turn the cubes and roast until softened and lightly golden, 8 to 10 minutes longer. Set aside and let cool completely. In a large bowl, combine the spinach, cucumber, tomato, onion and cooled eggplant. Pour the vinaigrette over the salad and toss gently to mix well and coat evenly. Divide the salad among individual plates. Sprinkle with the olives and feta. Serve immediately. Nutritional Analysis(per serving)Calories 88 Monounsaturated fat 3 g Protein 3 g Cholesterol 2 mg Carbohydrate 9 g Sodium 245 mg Total fat 5 g Fiber 3 g Saturated fat 1 g MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS Vegetables 2 Fats 1 Your healthy weight pyramid: A tool for weight loss A sample menu using the Mayo Clinic Healthy Weight Pyramid DIABETES MEAL PLAN EXCHANGES Nonstarchy vegetables 2 Fats 1 Your diabetes meal plan: Exchange lists DASH EATING PLAN SERVINGS Vegetables 2 Fats and oils 1 http://www.mayoclinic.com/health/hea...ecipes/NU00315 __________________