Thursday, August 25, 2011

TZATZIKI SALAD

This cucumber salad is simple, summery, and refreshingly delicious.  It couldn't be much easier, and it's super-healthy.  Cucumbers provide us with valuable antioxidant, anti-inflammatory, and anti-cancer benefits, and yogurt is high in protein and calcium. 
And don't forget: It tastes really good!

2 cucumbers, peeled and seeded
Plain yogurt, about 4 to 6 oz
1 teaspoon dried dill
Freshly ground black pepper, to taste
Garlic salt, to taste

Peel cucumbers.  Slice in half lengthwise, and scoop out seeds with a spoon.  Slice each half into 4 strips, and chop into 1/2" dice.  Place cucumber in medium bowl, and add remaining ingredients.  Serve immediately, or chill until ready to serve.

NOTE: You can also make this into a dip by combining the ingredients (add 2 tbls olive oil & 1 tbls vinegar, if you like) in a food processor or blender and serving as a dip for grilled meats, veggies, or pita bread.

Tuesday, August 2, 2011

SUMMER GARDEN EGGS

Here's a yummy dish that's great for breakfast, lunch, or dinner.  I've written this out for one serving, but it's easy to increase the ingredients for more people.
I've also made this with Parmesan cheese rather than Gruyere, and it is equally good.

1 tsp olive oil
1/2 cup spinach, firmly packed
1 egg
1 tbls milk
1 tbls Gruyere cheese
1 small tomato, diced
1 tbls fresh chives or green onion, sliced
sea salt and freshly-ground black pepper, to taste


Heat oil in small nonstick skillet over medium heat. Whisk egg and milk until frothy. When oil is hot, add spinach, and cook until wilted, about 1 minute. Add beaten egg, and stir until soft-scrambled, about 1 minute. Add cheese, and stir until melted, about 1 minute more. Add tomato, and stir just until warmed, about 30 seconds-1 minute. Do not overcook eggs. Serve topped with snipped chives or green onion slices. Season with salt and pepper, to taste.

Serves 1
Per Serving:
Cals: 154
Fat: 11g
Chol: 193mg
Sodium 176mg
Carbs: 5.9g
Fiber: 1.6g
Sugars: 3.9g
Protein: 9g