May Nutrition Notes
Lisa Varno
As we welcome the warmer weeks ahead, enjoy this light, heart-healthy recipe that can be used on its own as a side, or expanded to become a complete meal. For more protein, add chickpeas, pumpkin seeds or slivered almonds, or a filet of your favorite fish. These simple ingredients pack a nutritional punch! Promote heart health and help lower blood pressure with walnuts, a great source of omega-3 essential fatty acids. Well known for their powerful antioxidant vitamin C, oranges also contain flavanones, health-promoting compounds that help protect us from conditions such as heart disease and cancer. Aside from being a source of protein and fiber, brown rice’s high magnesium content supports healthy hearts by regulating blood pressure and offsetting sodium in the body.
Orange Mint Rice Salad
Serves 6
Calories 240; Total Fat 7 g; Dietary Fiber 5g; Sugars 13g; Protein 6g
Ingredients
3 oranges
3 cups of cooked brown rice
1/3 cup golden raisins
1/3 cup chopped fresh mint leaves
½ cup chopped walnuts
Salt and pepper to taste
Instructions
1. Peel & segment two oranges; set aside.
2. Squeeze juice from remaining orange; set aside.
3. In a large bowl, combine rice, orange segments, raisins, mint and walnuts. Add orange juice. Toss well.
4. Salt and pepper to taste.
Enjoy!
P.S. Have you signed up for your
Edgewater Farm CSA Box yet?
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