Recipe Redux: Rainbow Ribbon Salad

28 Apr Recipe Redux: Rainbow Ribbon Salad

Rainbow Ribbon Salad

Rainbow Ribbon Salad

             Sunnier skies of late signal the arrival of spring at last, meaning summer is right around the corner. Just in time to shape up for swimsuit season, this month’s Recipe Redux serves up a vibrant and refreshing Rainbow of Ribbons Salad featuring layer upon layer of sweet, crunchy fresh vegetable strips lightly dressed with raspberry vinaigrette, and topped with blue cheese and toasted almonds.

                It’s easier to lighten up and scale back when this Rainbow of Ribbons salad is on the menu. Flash-blanching the rainbow-colored carrot strips and immersing them in a lemon ice water bath infuses them with a light and lemony flavor and retains their crunchy goodness.

Shaking up a super simple raspberry vinaigrette with just three ingredients could not be easier, and pairs perfectly with the lemon-infused carrot ribbons, tangy blue cheese and toasted sliced almonds.

Weighing in at under 300 calories a serving and chock full of anti-oxidant rich and super healthy fresh vegetables that help protect your body from diseases, you’re sure to love this month’s Recipe Redux: Rainbow of Ribbons Salad. Enjoy!

Healthy highlights of this month’s Recipe Redux: Rainbow Ribbon Salad include:

  • Carrots- sweet and at their crunchy and nutritional best when they are still small, carrots are a great source of carotenes and vitamin A.
  • Cucumbers- low in calories, cucumber are fat-free and cholesterol free, too. Cucumbers provide a good source of potassium, a heart-friendly electrolyte that helps to lower blood pressure.
  • Radishes- Radishes are a member of the cruciferous family of vegetables that boasts cancer-fighting properties.
  • Almonds- a great source of dietary fiber and  rich in monounsaturated fat.  Incorporating almonds into a healthy eating plan can help to lower bad cholesterol and increase good cholesterol in the body.

Recipe and food photography by Sydne George.

Rainbow Ribbon Salad

Rainbow Ribbon Salad

Recipe Redux: Rainbow Ribbon Salad

(serves four)

¼ cup sliced almonds

3 organic rainbow carrots, peeled (Albertsons produce department)

2 small cucumbers, peeled

3 medium radishes, thinly sliced

1 lemon

1 cup ice cubes

1 cup water

2 cups spring greens, washed and dried

2 ounces blue cheese, sliced into thin slices

Make the dressing:

2 tbsp. lemon olive oil

1 tbsp. red wine vinegar

2 tsp. raspberry preserves

Combine dressing ingredient in jar with a lid. Cover jar and shake vigorously until thoroughly combined.

Toast the almonds:

Preheat oven to 325 degrees.

Spread almonds out in a single layer on a rimmed baking sheet.

Toast almonds in preheated oven for 5-6 minutes until lightly toasted.

Prepare the lemon ice bath:

In a medium glass bowl, combine juice of one lemon, 1 cup ice cubes and 1 cup water. Stir to combine.

Blanched rainbow carrot ribbons immersed in lemon water ice bath

Blanched rainbow carrot ribbons immersed in lemon water ice bath

Flash-blanch the rainbow carrot ribbons:

Use a vegetable peeler to shave carrots into long thin ribbons.

Heat a heavy saucepan filled half full of water over medium high heat until it begins to simmer.

Add carrot ribbons and blanch for 30 seconds. Use slotted spoon to remove carrot ribbons from simmering water and transfer to prepared lemon ice bath.

Use a mandolin to slice the cucumber into long thin ribbons. (Or alternatively, use a vegetable peeler.)

Assemble the salad:

Toss spring greens with ¾ of the prepared dressing, reserving ¼ of the dressing for drizzling.

Divide dressed greens among 4 salad plates.

Arrange cucumber ribbons on top of dressed greens.

Arrange sliced radishes around cucumber ribbons.

Add blue cheese slices to each salad.

Use slotted spoon to remove carrot ribbons from lemon water bath.

Arrange carrot ribbons on each salad.

Drizzle reserved dressing over assembled salads and top with toasted almonds.

Enjoy!

Nutrition   Facts

Rainbow Ribbon Salad

  4 Servings

Amount Per Serving

  Calories 290.6
  Total Fat 25.1 g
  Saturated   Fat 5.1 g
  Polyunsaturated   Fat 0.2 g
  Monounsaturated   Fat 1.1 g
  Cholesterol 10.6 mg
  Sodium 233.6 mg
  Potassium 136.9 mg
  Total Carbohydrate 12.0 g
  Dietary   Fiber 2.7 g
  Sugars 5.7 g
  Protein 6.8 g

  Vitamin A 72.2 %
  Vitamin   B-12 2.9 %
  Vitamin   B-6 2.9 %
  Vitamin C 5.6 %
  Vitamin D 0.0 %
  Vitamin E 1.0 %
  Calcium 14.1 %
  Copper 0.9 %
  Folate 2.6 %
  Iron 5.7 %
  Magnesium 1.6 %
  Manganese 1.8 %
  Niacin 1.9 %
  Pantothenic   Acid 3.1 %
  Phosphorus 6.3 %
  Riboflavin 4.1 %
  Selenium 3.0 %
  Thiamin 1.3 %
  Zinc 3.0 %

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

 

Sydne George is a food journalist specializing in recipe development, food writing and food photography. She can be reached at sydne@sydnegeorge.com . Sydne’s recipes from “Recipe Redux: Still Delicious, Now More Nutritious” are archived at sydnegeorge.com

 

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