Healthy Recipes

Summer Salad
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Olive oil 2 tablespoons
Balsamic vinegar ½ tablespoon
Dijon mustard ½ teaspoon
Dash of salt
Freshly ground pepper to taste
Asparagus, trimmed ½ bunch
Romaine lettuce, washed, chopped, and dried 4 cups
Corn, no salt added, drained and rinsed 1 (8-ounce) can
Water-packed artichoke hearts, halved ½ cup
Smoked turkey breast, sliced into strips ¼ pound
Small tomatoes, quartered 2


Directions
  1. Whisk together oil, vinegar, mustard, salt, and pepper in a small bowl. Refrigerate until the rest of the salad is ready.
  2. Blanch asparagus by dropping it into boiling water for 2 minutes and then placing it in ice water. Once cool, drain and set aside.
  3. Distribute lettuce onto 2 plates (or just use one large salad bowl). Top with the corn, asparagus, artichoke hearts, smoked turkey, and tomatoes. Drizzle with the balsamic dressing.

Exchanges
3 fats; 2 very lean meats; 2 vegetables; 1 starch

Side Suggestions: Whole Wheat Pita Bread and Hummus


Nutrition Facts
Serving Size ½ of recipe
Calories 329
Total Fat 15 g
Saturated Fat 2 g
Sodium 906 mg
Total Carbohydrate 36 g
Dietary Fiber 9 g
Protein 20.5 g
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June 2015

A meta-analysis found that mothers participating in a prenatal exercise group were less likely to have a large newborn, less likely to need a cesarean section, and no more likely to have a low birthweight baby than those who did not exercise. The study supports proper prenatal care advice which advocates for mothers to exercise during pregnancy if allowed by the physician.

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