Food, Family & Fun
A seasonal Guide to Healthy Eating
Commemorating 50 years of School Lunch
This Week's Recipe:
Early Vegetable and Lentil Salad  
 

25 minutes   Serves: 6


 
1/2   cup lentils, washed
1/2   pound new red Bliss potatoes (with skin), quartered
1/2   pound thin asparagus
1   cup frozen or fresh peas, shelled (in shell about 1/2 pound)
2   cups frozen corn
2   large carrots, shredded
 
Dressing
1   Tbsp fresh, chopped parsley
1   garlic clove, finely chopped
2   Tbsp red wine vinegar
1   Tbsp prepared mustard
1/3   cup olive oil
1. Bring 1 cup of water to a boil. Add the lentils and cook over low heat till tender, about 20 minutes. Drain the lentils.
2. Boil potatoes for 10-15 minutes (or microwave).
3. Cut the bottom 2 inches of F the asparagus. Rinse the asparagus in cold water. Remove the fresh peas from their shells (optional).
4. Steam asparagus, peas, and corn for 3 minutes. Remove and run cold water over to stop the cooking process.
5. For dressing Combine the chopped parsley chopped garlic, vinegar and mustard in a mixing bowl. Mix together with a whisk, add the oil in a slow, steady stream.
6. Combine the lentils, potatoes, asparagus, peas, corn and carrots. Toss with dressing. Serve.

  Nutrients per serving
1 cup
 
Calories 179 Saturated fat .7 g Iron 1.9 mg
Protein 6 g Cholesterol 0 mg Calcium 34 mg
Carbohydrate 36 mg Vitamin A 738 RE Sodium 73 mg
Total Fat 5.2 g Vitamin C 19 mg Dietary Fiber 6 g
 
Where does milk come from? Visit a farm or dairy. Show your children milk or ice cream before it's in a package .


Make your own fruit yogurt dessert. Drain yogurt to make a thick cream in the refrigerator using a coffee filter in a cup. Stir in puréed fruit or jam for a nutritious and inexpensive snack .


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