99	KCal
17.0	%
67.1	%
15.9	%

109	KCal
26.0	%
60.0	%
15.0	%

Mediterranean Salad - More Than Lettuce

Health Care Notes

Some salads, especially in restaurants, have a high proportion of lettuce vs the other ingredients. While lettuce brings fiber to a meal, it cannot be held as a fantastic source of nutrients. heartMonitron views salad as a vehicle which is ideal to bring a wide variety of vegetables in one's diet. This is why this salad has a small ratio of lettuce and a high proportion of the other, more nutritious veggies. The virtues of a good salad can easily be cancelled out by using a fatty vinaigrette, fortunately many manufacturers have come up with fat-free vinaigrettes. These are available in all large stores. There are many brands and types. Make sure to read the labels when buying one. Cardiacs should not buy anything which is made from, or contains, palm oil, even if is "on special" at a discount banner. Palm oil is thought to be highly atherogenic. (clogs arteries). When your own longevity is at stake, make sure you do not jeopardize it for a difference of a nickel per salad.

Nutritional Facts - Summary :

Nutritional Facts - Summary :

The average common recipe yields 43.0% KCal from fat, 46.0% KCal from carbohydrate and 11.0% KCal from Protein

Total Calories
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein

Total Calories
% of Calories from Fat
% of Calories from Carbohydrate
% of Calories from Protein

Never mind the brand Always choose a fat-free vinaigrette

Compared with average or common recipe :

Nutritional Facts - Summary :

Weight Manager

for Diabetics

Cardio

Numbers will vary according to each person's individual needs. Use the control panel of your Chef Goodwizzard software and click on either the" MyHealthProfile" option or the "Standard" option and Chef Goodwizzard will suggest the changes to you.

	Qty	Measure	Ingredient	Method	Alternative
1	1	Medium	Red Onion	Chopped
2	4	Whole	Green Onions	Chopped
3	1/4	Cup	Pitted black Olives
4	1 1/2	Cup	Cauliflower
5	2	Medium	Tomatoes	Diced	Cut in wedges
6	1/2	Medium	Green Pepper	Sliced	Add celery or cucumber ?
7	1	Cup	Mixed vegetable	Frozen, thawed
8	1/4	Cup	Bean Medley	Canned, drained
9	2	Milliliters	Oil, heartMonitron's Blend	Spray to reduce % fat	50% olive 50% Canola
10	1/4	Teaspoon	No-Salt TM	a salt substitute	Check with your MD
11	2	Tablespoon	Fat-free Vinaigrette
12	1	Teaspoon	Parsley	fresh or flakes	Your favorite herbs
13	2	Cups	Lettuce	Chopped in big pieces
14
15
16
17
18
19
20

Cardio Version

Mediterranean Salad

Serves 4 people

Ingredients List

If, like a lot of people, your main source of vegetables was an order of french fries, it may be time to consider some other sources. Making a daily habit of replacing the fries with real veggies may contribute a lot in achieving a better cholesterol profile and in helping control your blood pressure. When salad happens to be the carrying vehicle for the veggies, make sure to use a fat-free vinaigrette.

Cardio Version

Nutrition Facts

Per person, % Daily Values based on a daily 2000 KCalorie diet

Total Calories 99 KiloCalories

% From fat
% From carbohydrate
% From protein

Mediterranean Salad

Nutritional Analysis for this Recipe

United States Food and Drugs Administration Format,may differ very slightly from those of the British, Canadian or Australian Departments of Health

Amount			dv
2.0	g	3,0	%
0.1	g	1.0	%
1.0	g	5.0	%
0.1	g	2.0	%
0.0	g	0.0	%

19.0	g	6,0	%
6.0	g	23.0	%
n/a	g	n/a	%

4.0

g

8.0

%

120.0	mg	5.0	%
629.0	mg	18.0	%

55.0	mg	5,0	%
2.0	mg	9.0	%
0.1	mg	3.0	%

56.0

mg

93.0

%

2902.0	iu	58.0	%
0.2	mg	11.0	%
0.0	mcg	00.0	%
0.01	mg	9.0	%
0.1	mg	7.0	%

75.0	mcg	19.0	%
1.0	mg	7.0	%

17.0	% of Calories
67.1	% of Calories
15.9	% of Calories

WARNING !
The Chef Goodwizzard TM (software) uses the sr20 release from the United States Department of Agriculture data bank as a base for analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all the nutriments in the world are included. If you use our Chef Goodwizzard Tm software to create, edit and / or analyse your own personal recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no avalaible data alert" !

Cardio Notes : aim to reduce blood LDL cholesterol levels

for Diabetics Version

Mediterranean Salad

Serves 4 people

Ingredients List

	Qty	Measure	Ingredient	Method	Alternative
1	1	Medium	Red Onion	Chopped
2	4	Whole	Green Onions	Chopped
3	1/4	Cup	Pitted black Olives
4	1 1/2	Cup	Cauliflower
5	2	Medium	Tomatoes	Diced	Cut in wedges
6	1/2	Medium	Green Pepper	Sliced	Add celery or cucumber ?
7	1	Cup	Mixed vegetable	Frozen, thawed
8	1/4	Cup	Bean Medley	Canned, drained
9	8	Milliliters	Oil, heartMonitron's Blend	Spray to reduce % fat	50% olive 50% Canola
10	1/4	Teaspoon	No-Salt TM	a salt substitute	Check with your MD
11	2	Tablespoon	Fat-free Vinaigrette
12	1	Teaspoon	Parsley	fresh or flakes	Your favorite herbs
13	2	Cups	Lettuce	Chopped in big pieces
14
15
16
17
18
19
20

for Diabetics Version

Nutrition Facts

Per person, based on a daily 2000 KCalorie diet

Total Calories 109 KiloCalories

% From fat
% From carbohydrate
% From protein

Mediterranean Salad

Nutritional Analysis for this Recipe

United States Food and Drugs Administration Format,may differ very slightly from those of the British, Canadian or Australian Departments of Health

Amount			dv
3.0	g	5.0	%
0.1	g	2.0	%
2.0	g	19.0	%
1.0	g	3.0	%
0.0	g	0.0	%

18.0	g	6,0	%
6.0	g	22.0	%
n/a	g	n/a	%

1.0

g

9.0

%

120.0	mg	5.0	%
611.0	mg	17.0	%

52.0	mg	8,0	%
2.0	mg	9.0	%
0.1	mg	3.0	%

55.0

mg

92.0

%

2902.0	iu	58.0	%
0.2	mg	11.0	%
0.0	mcg	0.0	%
0.1	mg	9.0	%
0.1	mg	7.0	%

72.0	mcg	18.0	%
1.0	mg	7.0	%

26.0	% of Calories
60.0	% of Calories
15.0	% of Calories

WARNING !
The Chef Goodwizzard TM (software) uses the sr20 release from the United States Department of Agriculture data bank as a base for analysis. Whereas it is one of the largest scientific nutritional databases we know of, not all the nutriments in the world are included. If you use our Chef Goodwizzard Tm software to create, edit and / or analyse your own personal recipes, on rare occasions, some exotic. unusual or improbable ingredients will cause a "no avalaible data alert" !

Fibers and "complex carbs", such as the ones contained in beans like kidney beans and others, can be of great help in controlling blood glucose levels. When making a salad, diabetics can seize the opportunity and throw in some legumes of their choice. Legumes provide some complex carbs and also some fiber.

A good volume of fiber rich vegetables will help a lot in giving one a feeling of satiety. The soluble and insoluble fibers will produce a longer absorbtion time for those other nutrients you had in your meal, The are a very good way of eating right and keeping the hunger away. Salad should be considered as a part of a meal, but not as a complete meal.

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Directions

When part of the veggies is the frozen variety, you can remove the excess water caused by defrosting in the following manner: place frozen vegetable mix on absorbent paper towel and wrap. put in microwave-proof plate. Defrost in microwave very gently.


Mince, slice and prepare other ingredients.

Place all ingredients in bowl, toss. Spray a very fine mist of the olive and canola oil blend during this tossing process.

Add fat-free vinaigrette only when ready to eat.

Variations

On your next trip to the store, you could visually scan the veggies counters and the frozen veggies freezers.
You will be amazed at the salad ideas that come to your mind. Do not be afraid of trying things.

Serving
suggestion

+

+

+

=

+ / - 700 Calories
or
your own target
for Calories

You may want to serve this dish with a blend of healthy juices such as cranberry and blueberry (unsweetened), a mediterranean salad, icy french pancakes with field berries and a blend of artery taming teas.

+

hM Cranberry and
Blueberry Mix

hM Tea Mix

Your whole
meal yields

Wizard Chef''s
Meal Planner Analysis

Cardio	Energy 804KCal	%Cal from fat 17.0	%Cal from Carb 62.0	%Cal from Protein 22.0
for Diabetics	Energy 870KCal	%Cal from fat 23.0	%Cal from Carb 58.0	%Cal from Protein 19.0

An oil sprayer is very helpful in keeping a low fat content

Diabetes Notes: Use fibers and legumes to reduce blood glucose / sugar peaks

Weight Loss / Control Notes : Legumes and fiber...feel full longer !

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Chef Goodwizzard's (software) recipes focus on cooking for health improvement. They are based on diet planning suitable for heart health purposes, type 2 diabetes management, the control of cholesterolemia as well as weight loss and management or the ensuing maintenance of an ideal or healthy weight.

hM strongly recommends to use the information and healthy recipes provided on this website under the professional supervision of your doctor, registered dietitian or nutrition professional. Whether you are seeking to improve your general health, reverse heart disease, control diabetes or control your weight, always assume that getting some professional advice from your MD or RD is best.

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