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spoons with oily and creamy dressings

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May 22, 2012 | Issue 401

 

Top Off Your Greens

Cucumber, Feta Cheese and Dill Dressing

At AICR we love our greens. Spinach, romaine, arugula and chard: if it’s healthful and fits in a bowl, we’re for it! Mix up your do-it-yourself salad with a healthy homemade dressing. Research suggests that potential cancer-fighting compounds, such as beta-carotene found in veggies like carrots and broccoli, are better absorbed by the body when you consume a little healthy fat along with them. This creamy, cool dressing tastes good on roasted vegetables or a hot portobello mushroom sandwich. Refrigerated, it will keep up to one week.

Makes 12 servings (2 Tbsp. each).

Per serving: 38 calories, 3 g total fat (1 g saturated fat), 1 g carbohydrate,
1 g protein, 0 g dietary fiber, 45 mg sodium.

  • 1 cup sliced seedless cucumber (peeled if desired)
  • 1 6-oz. container plain nonfat yogurt
  • 2 Tbsp. extra virgin olive oil
  • 1/4 cup crumbled feta cheese
  • Pinch of ground cumin
  • 2 Tbsp. fresh dill leaves
  • Salt and freshly ground black pepper, to taste

Directions

  1. In blender, purée cucumber, yogurt, olive oil, feta cheese, cumin, dill, salt and pepper together.
  2. Toss with greens; serve.

Grocery list

Cucumber
Plain nonfat yogurt
Extra virgin olive oil
Feta cheese
Cumin
Dill
Salt and freshly ground black pepper

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Did You Know?

If you buy bottled salad dressings, make it a habit to read their labels and look for those lower in sodium.

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