Lunch Menu May 2021

C Q U E J A S LUNCH MENU HORS D’OEUVRES SOUPE DU JOUR 13 SALADE VERTE 11 Soup of the Day Mesclun Salad with White Wine Shallot Dressing SOUPE A L’OIGNON 17 BABY ARUGLA & APPLE SALAD 18 Traditional French Onion Soup Frisee, Pecans, Blue Cheese & Honey Balsamic Dressing ESCARGOTS 16 ENDIVE & ROQUEFORT SALAD 18 6 Snails in Garlic, Butter & Parsley Endive, Apples & Roquefort Cheese TARTARE DE THON FRAIS 18 BURRATA & TOMATO SALAD 18 Fresh Tuna Tartar with Grilled Sesame Seeds Buratta Cheese & Balsamic Dressing SAUTEED SHRIMP & GUACAMOLE 20 FRISEE AUX LARDONS 26 Sauteed Shrimp, Garlic Olive Oil & White Wine Frisee, Bacon, Poached Egg & Balsamic Dressing TERRINE DE FOIS GRAS (Hudson Valley) 28 Add Chicken +15 or Salmon +20 to any of your favorite salads Apple-Onion Compote & House Made Focaccia Assorted cheese plate with apple slices, grapes, and a baguette EPOISSES semi firm, pungent, cow’s milk cheese CAMEMBERT semi-soft cow’s milk cheese 3 for $18 BRIE COURONNE soft cow’s milk cheese COMTE semi hard cow’s milk cheese P’TIT BASQUE semi-firm sheep’s milk cheese 5 for $26 SPECIAL CAMEMBERT Served Warm with Crispy Bacon Bits Honey & Toast $26 OULES FRITES M LES SANDWICHES A pot of 1.25 pounds of All Sandwiches Come with French Fries and salad. Prince Edwards Island Mussels $32.00 CROQUE MONSIEUR 18 Demi Bread, Madrange Ham & Swiss Cheese MARINIERES CROQUE MADAME 20 Chardonnay, Garlic & Parsley Demi Bread, Madrange Ham, Swiss Cheese & Fried Egg ROASTED CHICKEN 18 PROVENCALE Marinated Chicken Breast, Onions, Tomatoes & Harissa Sauce on a Baguette Tomato, Garlic & Basil LAMB SAUSAGE 22 Merguez, Scrambled Eggs, Caramelized Onions, Harissa & Goat Cheese DIJONNAISE 10 OZ JACQUES BURGER (Certified Black Angus Beef) 22 Mustard, Shallots & Garlic Blue Cheese, Apples, Caramelized Onions on a Brioche Bun PLATS PRINCIPAUX OMELETTE AU FROMAGE Madrange Ham, Swiss Cheese & French Fries 18 LES OUEFS BENEDICT Black Forest Ham or +3 for Scottish Smoked Salmon with French Fries 20 WILD ATLANTIC SALMON Slow Cooked Salmon, Ratatouille, Basil & Pesto Sauce 33 PAPPARDELLE Wide Flat Pasta, Wild Mushroom Cream Sauce, Truffle Oil & Parmesan 24 OVEN ROASTED HALF CHICKEN (Murray Chicken) All Natural Chicken with Sauteed Spinach & Garlic Mashed Potatoes 31 8 OZ STEAK TARTARE (Certified Black Angus Beef)With Pommes Frites & Toast 30 11 OZ STEAK FRITES (Certified Black Angus Beef) Choice of Bernaise or Au Poivre Sauce Served on the Side 40 HANGER STEAK (Certified Black Angus Beef) With Fries & Au Poivre Sauce 34 MERGUEZ FRITES Lamb Sausage Searved with French Fries & Harissa Sauce 25 SALADE NICOISE Seared Tuna, Hard Boiled Eggs, Potatoes, Olives, Haricot Vert & Anchoives 30 CHICKEN CAESER SALAD Romaine Lettuce, Chicken Breast, Croutons & Blue Cheese Dressing 22 LUNCH: POMMES FRITES 9 12:00pm - 4:00pm SANGRIA MASHED POTATOES 11 DINNER: SAUTEED SPINACH 12 5:00pm - 11:00pm Red Wine, Brandy, Fruit Juice WILD MUSHROOMS 12 FRIDAY & SATURDAY: FROSE BRUSSEL SPROUTS 11 5:00pm - 12:00am HARICOT VERT 11 Rose Wine, Vodka, Lime Juice WARM QUINOA SALAD 14 BRUNCH: BEARNAISE SAUCE 3 Sat. 11:30am - 3:30pm Sun. 11:30am - 4:00pm $15 POIVRE SAUCE 3 SUBSTITUTIONS EXECUTIVE CHEF: Adriano Rodriguez French fries to house salad ONLY All of our meat is sourced from local farms. *Consuming raw or undercooked food may increase your risk of foodborene illnesses..

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Panzanella Salad
Panzanella Salad Scan Code To Watch Video! Recipe by: Laura Vitale 1) Preheat a non stick grill pan over medium high heat, drizzle both sides of the Serves 6 bread with a little oil and grill it for a few minutes on each side or until it develops Prep Time: minutes grill marks and its nice and crusty. Cook Time: minutes 2) As soon as it comes out of the oven, rub Ingredients the garlic clove all over it and then cut the __4 Slices of Stale Crusty Italian Bread, bread in one inch pieces, set aside. preferably from a ciabatta loaf __1 Red Bell Pepper, seeded and cut into 1 3) In a large bowl, add all your chopped inch pieces veggies, the grilled bread chunks, oregano, __1 Cucumber, peeled, seeded and cut into 1 and basil, season everything with salt and pepper and drizzle over the inch pieces oil and vinegar. __1 Small Red Onion, peeled and cut into 1 inch pieces 4) Toss everything together well to make sure the oil and vinegar is __4 Ripe Tomatoes, quartered coating the veggies and the bread nicely. __1 Clove of Garlic, peeled but not chopped __4 Tbsp of Extra Virgin Olive Oil 5) You can serve it right away but let it sit in the fridge for about an hour __2 Tbsp of Balsamic Vinegar before you serve it so that all the flavors can penetrate the bread. __Salt and Pepper, to taste __Pinch of Dried Oregano __About ½ cup of Fresh Basil Leaves Visit www.LauraintheKitchen.com for lots more delicious recipes, and don't forget to subscribe!.
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5 a Day Month Recipes
Fruit and Veggie Recipes Out of This Whirled Shake Preparation Time: 5 minutes Makes 2 servings (½ cup fruit per person) ½ banana, peeled and sliced 1 cup unsweetened frozen berries (strawberries, blueberries, and/or blackberries) ½ cup low fat (1%) milk or soft tofu ½ cup 100% orange juice • Place all ingredients in a blender container. Cover tightly. • Blend until smooth. If mixture is too thick, add ½ cup cold water and blend again. • Pour into 2 glasses and serve. Nutrients per serving made with low fat milk and blueberries: 120 calories, 1g fat, 0g saturated fat, 0g trans fat, 5mg cholesterol, 40mg sodium, 26g carbohydrate, 3g dietary fiber, 3g protein. Diabetic Exchanges: 2 fruit. This set of recipes was originally developed by the Network for a Healthy California and has been adapted by the New Hampshire Fruit and Vegetable Program in collaboration with the Centers for Disease Control and Prevention (CDC) to meet the Fruits & Veggies—More Matters® recipe criteria. NH DHHS y DPHS y Fruit and Vegetable Program y 603-271-4830 y www.dhhs.nh.gov/DHHS/NHP/fruitsandveggies y Jan 2008 y Page 1 of 10 Oprah’s Outtasight Salad Makes 4 servings (½ cup fruits and vegetables per person) Preparation Time: 20 minutes Salad 2 cups salad greens of your choice 1 cup chopped vegetables of your choice (tomatoes, cucumbers, carrots, green beans) 1 cup fresh orange segments or canned* pineapple chunks, drained (canned fruit packed in 100% fruit juice) ¼ cup Dynamite Dressing 2 tablespoons raisins or dried cranberries 2 tablespoons chopped nuts, any kind *canned fruit packed in 100% fruit juice.
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Salads, Vegetables, and Desserts
Salads, Vegetables, and Desserts Tips for Preparing Vegetables Canned Veggies: • Drain off liquid, unless going in a stew or soup. Season with small amount of chicken, beef or ham base or bouillon. • Season with onions sautéed in fat-free Italian dressing in iron skillet, and add veggies. • Use small amount of brown sugar or orange or pineapple juice in carrots. • Season with salsa, mushrooms or wine. Frozen Veggies: • Steam with low sodium Greek or Cajun seasoning. • Sauté Brussels sprouts in iron skillet with small amount of low sodium liquid seasoning (for example Dale’s seasoning) or low salt seasoning and small amount water. • Keep small amount of broccoli or cauliflower thawed and add to salad. Also works well with English peas. • Toss most frozen veggies into any casserole, stew or soup. • Cook spinach, drain, add small amount of low sodium liquid seasoning, low-fat Velveeta-type of cheese and bread crumbs. Fresh Veggies: • Cook many veggies on the grill outside or use an indoor grill. You can grill several different types of vegetables such as onions, peppers, sweet potatoes, eggplants, yellow and zucchini squash, halved Brussels sprouts, tomatoes, mushrooms, broccoli or carrots. If making kabobs for the grill, some firmer vegetables, such as carrots and Brussels sprouts, may need to be precooked slightly softer texture. • Steam in microwave with few drops of water and use low sodium seasoning. Cover well to cook. Make extra to use in salads later. • Broil tomatoes, broccoli, cabbage quarters, onion, peppers and squash in oven with fat-free Italian dressing. Cut through thickest part of the vegetable so all will be ready at same time.
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D1.1. National Country Specific Documented Traditonal
BaSeFood D1.1 : National traditional foods documented files BaSeFood (G.A. n° 227118) Sustainable exploitation of bioactive components from the Black Sea Area traditional foods D 1.1 – National country specific documented traditional foods files Overall compilation: Hellenic Health Foundation Due date of deliverable: [November 2009] Actual submission date (first draft): [December 2009] Final submission date: [September 2010] Start date of project: 1 April 2009 Duration: 36 months Organisation name of lead contractor for this deliverable: [HHF, P03] Dissemination level: PU 1 BaSeFood D1.1 : National traditional foods documented files Overall D1.1 compiler: Effie Vasilopoulou Dept. of Hygiene, Epidemiology and Medical Statisics, University of Athens Medical School and HHF Collaborator Authors : Effie Vasilopoulou, Antonia Trichopoulou Hellenic Health Foundation (HHF), Greece K. S. Fedosova, V. V. Yashkina, L. V. Kapreliants, S. N. Fedosov Odessa National Academy of Food Technologies (ONAFT), Ukraine Mariia Mudryk, Nadiya Boyko Uzhhorod National University (UZHNU), Ukraine Dmitry Karpenko Moscow State University of Food Productions (MSUFP), Russian Federation Carmen Costea, Alexandru Stroia, Codrin Chiru Bucharest University of Economics (ASE), Romania Zaza Kilasonia Biological Farming Association (ELKANA), Georgia Iordanka Alexieva University of Food Technologies (UFT), Bulgaria Bike Kocaoglu, Osman Hayran T C Yeditepe University (YEDITEPE), Turkey BaSeFood Co-ordinator: Filippo D’ Antuono, University of Bologna - UNIBO Work package 1 Leader:
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Dinner Menu.Pdf
STARTERS BURRITOS + BOWLS WHOLE WHEAT CHIPS AVAILABLE (+1) ALL SERVED IN FLOUR TORTILLA. WHOLE WHEAT TORTILLA (+1) OR BROWN RICE (+50¢) AVAILABLE FRESH GUACAMOLE & CHIPS MP ENCHILADA STLYE WITH GREEN SAUCE & MELTED JACK CHEESE +$2 OLD WORLD ORANGE HABANERO LUMP CRAB PULLED BBQ PORK MAKE ANY BURRITO INTO A BOWL, OVER LETTUCE & LIME RICE TRIO OF SALSAS 6.75 WEST COAST BURRITO 9.75 served with corn tortilla chips, mango salsa, pico de gallo & salsa verde CLASSIC BURRITOS 8.95 refried pinto beans, lime rice, blend of mexican grilled chicken, portobello mushroom, sautéed TRADITIONAL NACHOS 10.95 cheeses, sour cream, guacamole, & pico de gallo peppers and onions, gorgonzola cheese, lime rice, jack cheese, salsa verde, lettuce, pico de gallo, jalapeño, guacamole & sour cream pico de gallo & citrus soy vinaigrette TEQUILA GRILL GRILLED OR CRISPY CHICKEN 9.50 Ask your server about our GLUTEN FREE menu ADD GROUND BEEF OR PULLED PORK +2 CRISPY FISH BURRITO 9.95 ADD STEAK OR CHICKEN +2 GRILLED OR CRISPY SHRIMP, lightly fried cod fish filet, shaved cabbage, a blend BEEF, CARNITAS, OR VEGGIES 9.75 of mexican cheeses, mango salsa & cilantro aioli ALL SERVED WITH PICO DE GALLO & SOUR CREAM. GRINGO NACHOS 13.95 our traditional nachos with ground beef, russian aioli & pickle chips GRILLED STEAK 9.95 *ANYTIME EGG BURRITO 8.50 WHOLE WHEAT SHELL AVAILABLE (+1) SIDE OF GUACAMOLE (+2) scrambled eggs, avocado, tater tots, pico de gallo, LUMP CRAB SALSA 12.95 PINEAPPLE & PORK 10.95 FAJITA BURRITO 10.25 jack cheese, & chipotle aioli slow cooked pork with citrus
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Salade Nicoise
SALADE NICOISE SERVES 4 12 ounces marble potatoes 1 sprig thyme 1 head garlic, split Salt and freshly ground white pepper 12 ounces haricots verts, ends trimmed, cut in half 2 heads mesclun lettuce, core removed 4 hard-boiled eggs, quartered PLACE THE POTATOES, THYME, AND GARLIC in a pot of salted water and bring to a boil. 1 7-ounce can or jar of good-quality tuna Reduce to a simmer and cook the potatoes until tender, about 20-25 minutes, then remove the pot packed in oil, drained from the heat and chill the potatoes in the cooking liquid. Once cool, strain the liquid and halve the 1 cup cherry tomatoes, halved potatoes, set aside. 1/3 cup pitted black olives, halved 16-20 white anchovy filets In the cleaned pot, bring to a boil about 5 cups of heavily salted water, and add the haricots verts. Cook for 4 minutes, then transfer to an ice water bath to stop the cooking process. Drain ¼ cup chopped chives and set aside. FOR THE VINAIGRETTE: To prepare the vinaigrette, whisk together the red wine vinegar, mustard and garlic, then stream in 3 T red wine vinegar the olive oil. Season with salt and white pepper to taste. ½ tsp. Dijon mustard To serve, dress the mesclun leaves with the vinaigrette, then lay them out amongst the 4 plates. Top ½ clove garlic, finely grated or chopped each salad with the potatoes, haricots verts, hard-boiled egg, chunks of tuna, cherry tomatoes, olives, ½ cup extra virgin olive oil and anchovies. Drizzle the salad with more of the dressing, then sprinkle the chopped chives all over Salt and freshly ground white pepper the top.
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Bethel Park Elementary School Lunch Menu "Cookin' up
What'sMenu Chef Metz is Bethel Park Elementary School Lunch Menu "Cookin' Up ......." Yogurt & FEBRUARY 2013 Strawberries CHANCE TO WIN "FREE" PENGUIN TICKETS JUST BUY LUNCH! DRAWING 3/1/13 Mmmmmmm Good! Monday Tuesday Wednesday Thursday Friday 4-Feb#REF! 5-Feb#REF! 6-Feb#REF! 7-Feb#REF! 8-Feb#REF! What is a Meal? NACHO'S w/Cheese, Meat Popcorn Chicken w/WG Roll Hot Turkey Sandwich Toasted American Pepperoni or Cheese Pizza You must choose at least 3 of 5 components available for Hot Baked Italian Hoagie w/gravy Cheese Sandwich the school lunch price. Meat Pancakes with Sausage EVERY TUESDAY IS LUCKY TRAY DAY STUFFED CRUST PIZZA$2.55 Hot Dog in a Bun Roasted Chicken w/Soft Pret Rods or meat alternate, choice of CHICKEN PATTIE ON BUN CHICKEN PATTIE ON BUN CHICKEN PATTIE ON BUN CHICKEN PATTIE ON BUN CHICKEN PATTIE ON BUN vegetable, choice of fruit, Featured Veggies: Featured Veggies: Featured Veggies: Featured Veggies: Featured Veggies: grain/ bread and choice of Green Beans Steamed Carrots Mashed Potatoes Tomato Soup Baked Sweet Potato milk (1% White, Fat Free Chocolate, Fat Free White, Fresh Cucumber Slices Tater Tot Potatoes Tiny Tree Tops Broccoli Refried Beans Romaine Salad Fat Free Vanilla, Fat Free Choice of Fruit Choice of Fruit Choice of Fruit Choice of Fruit Choice of Fruit Strawberry). Choice of Milk Choice of Milk Choice of Milk Choice of Milk Choice of Milk A minimum of 1/2 cup Choice serving of fruit or a Weekly Featured Salad and Wrap GARDEN SALAD FEATURED DAILY TRY A DELI TURKEY & CHEESE GOLDFISH SANDWICH minimum of a 1/2
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The Monte Carlo Salad Station Featuring Romaine Lettuce, Grated
The Monte Carlo Salad Station featuring Romaine Lettuce, Grated Parmesan Cheese, Croutons and Caesar Dressing Sliced Tomato and Purple Onion Roma Pasta Salad with Crumbled Feta & Kalmata Olives Seasonal Fresh Fruit Display Red Cabbage & Carrot Slaw Assorted Breads with Regular and Flavored Butters Roast Top Round of Beef Carved to Order with Creamed Horseradish & Au Jus Chicken Monte Carlo, layered with Tomato, Mushrooms, Parmesan Cheese in a Lemon Butter Sauce Filet of Tilapia with Leeks & Diced Tomato in Mustard Vinaigrette Scalloped Potatoes Montreal Grilled Vegetables Cheesecake “Martinis” with Fresh Berries & Chocolate Drizzle Assorted Fruit Tarts Coffee, Tea, Decaf, Iced Tea $29.95 per person* Caribbean Buffet Jamaican Pepper Pot Soup Station Appetizer and Salad Bar featuring Garden Salad Bar with Mixed Greens, Tomatoes, Cucumbers, Mandarin Oranges, Alfalfa Sprouts, Sliced Toasted Almonds, Carrot, Red Cabbage, Chopped Egg, Parmesan Cheese, Croutons, Assorted Dressings. Tropical Fresh Fruit Display Seafood Salad Assorted Breads with Flavored Butters Oxtail Stew Walkerswood Jerk Marinated Chicken Breast with Cajun Cream Sauce Escovitch Fish with Scotch Bonnet Marinated Bell Peppers & Onion Island Brown Rice with Coconut, Raisins & Pigeon Peas Chef’s Vegetable Medley Flan “Martinis” with Fresh Berries, Mint & Whipped Cream Jacaranda Key Lime Parfait Coffee, Tea, Decaf, Iced Tea $29.95 per person* *Please add 20% service charge and 6% sales tax to all pricing Above Menus available Monday through Thursday Evenings and Weekend Luncheons
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Main-Dinner-Menu.Pdf
CALAMARI FRITTO MISTO SHRIMP COCKTAIL 14.99 Fried calamari, carrots, artichokes, jalapeños, banana peppers 14.99 FRIED ONION STACK Breaded jalapeños, pickles, jalapeño ranch dressing 10.99 BRUSCHETTA Roma tomatoes, mozzarella cheese, red onions, MARYLAND CRAB CAKE balsamic reduction, olive oil, basil, toasted baguettes 11.99 Tomatoes & lemon butter 19.99 SHRIMP & CRAB DIP OYSTERS ON THE HALF SHELL* Crabmeat, shrimp, poblano peppers, tomatoes, (when available) ½ dozen 14.99 dozen 20.99 pepper jack cheese, garlic bread 14.99 SHRIMP KISSES CHICKEN LETTUCE WRAPS Bacon-wrapped shrimp, jalapeños, pepper jack cheese, roasted corn salsa 14.99 Lime-grilled chicken, roasted peanuts, marinated APPETIZERS vegetables 13.99 Vegetarian option 11.99 CEVICHE Marinated seafood in lime juice, pico de gallo, CASTAWAY COMBO fresh avocado 14.99 Calamari, bruschetta, shrimp & crab dip, fried cheese, tortilla chips 19.99 FRIED CHEESE 10.99 GUMBO GREEK SALAD Chicken & sausage or seafood Cup 7.99 Bowl 8.99 Romaine lettuce, cucumbers, red onions, pepperoncini, kalamata olives, feta cheese, greek salad dressing 17.99 SOUP OF THE DAY Cup 7.99 Bowl 8.99 LOBSTER TOWER Cobb salad, lobster meat, avocado, hardboiled egg, HOUSE SALAD bacon, cheddar and jack cheese, black bean relish, Tomatoes, carrots, roasted corn, cotija cheese, pico de gallo, iceberg lettuce, ranch dressing 24.99 parmesan croutons 8.99 CAESAR SALAD BLACKENED CHICKEN Romaine lettuce, parmesan cheese, croutons, & SHRIMP SALAD caesar dressing 11.99 Chicken, shrimp, avocado, candied pecans, tomatoes, mandarin
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Reception Kosher Menu
STATIONARY DISPLAYS Seasonal Sliced Fruit Platter Gourmet Cheese and Cracker Board Seasonal Vegetable Crudité with Hummus and Pita Grilled Seasonal Vegetable Platter with Hummus and RECEPTIONS Pita HORS D'OEUVRES Mini BLT London Broil on Pita with Sesame Skewer Chicken Horseradish Aioli Coconut Chicken Skewer Slow Roast Brisket Slider Teriyaki Chicken Skewer Wild Mushroom Crostini Sausage en Croute Vegetable Cigar Tuna Shawarma Skewer Spinach in Phyllo Moroccan Salmon Skewer Chicken Wings with Choice of Sauce or Rub ULTIMATE CATERED RECEPTION Chef Attended Poke Bowl Station Seasoned Sushi Rice, Seaweed Salad, Ripe Avocado, Diced Cucumbers, Toasted Sesame Seeds, Marinated Ahi Tuna, Crispy Sesame Tofu, Scallions, Spicy Mayo and Soy Sauce Chef Attended Slider Station Choice of Salmon or Beyond Burger Sliders cooked to order and served with Carolina Cole Slaw, House Seasoned Kettle Chips, Half Sour Pickles, and Assorted Condiments Grand Mediterranean Display Roasted Vegetables, White Bean & Herb Salad, Orecchiette Caesar Salad, Charcuterie Platter, Stuffed Grape Leaves and Caponata with Assorted Pita, Crostini, Breads, Oil and Vinegar Grand Israeli Welcome Display Hummus, Baba Ghanoush, Tahini, Matbukha, Red Cabbage Salad, Israeli Potato Salad, Falafel and Baharat Braised Lamb with Warm White and Wheat Pita Choice of One: Crudité Display with Cilantro Horseradish Hummus and Seasoned Pita Chips Fresh Sliced Fruit Display with Grapes and Berries Roasted Garlic Hummus, Warm Spinach Artichoke Dip, Fresh Carrots & Celery, Pita and Crackers Assorted Parve Desserts For pricing please inquire. Let us plan your whole gathering! We have staff on hand to plan and execute your entire event from the venue, to the DJ, to the catering.
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A to Z Salad Bar
Elementary Promotion Friday March 17th A to Z Salad Bar On Friday March 17th, 2017 our elementary students will enjoy our A to Z salad bar. The A to Z salad bar focuses on nutrition awareness featuring a giant salad bar includ- Paid Student: $2.00 ing fruits and vegetables beginning with the letters of the Reduced $.40 alphabet. We will focus on the benefits of eating fruits and Free $0.00 vegetables, while introducing children to some new varie- Adult $3.00 ties of produce. The event includes a self-service salad bar and either mini ham and cheese slider sandwiches, crispy chicken wrap or peanut butter and jelly sandwich. All student are also able to choose our homemade chicken noodle soup. If you have any questions please contact the food service department. We hope your students will en- joy our fun event. Please see salad bar options below. A- Apricots and Apples B- Blueberries C– Carrots E– Hard Boiled Eggs F– Fennel Salad (Fresh Fennel mixed w/apples, lem- on juice, apple cider vinegar, red onions and romaine lettuce) G– Green Peppers H– Ham and Cheese Sliders I– Iceberg Lettuce J– Jicama K– Kiwi L– Lemon Juice (Fennel Salad) M– Milk N– Chicken Noodle Soup O– Olives P– Snow Peas Q– Quinoa Salad (Cooked quinoa mixed w/lemon zest, red peppers, dried cranberries, and fresh basil) R– Romaine Lettuce S– Star Fruit T– Tomatoes V-Apple Cider Vinegar (Quinoa Salad) W– Crispy Chicken Wrap Z– Zucchini FUN FACTS APPLE Apples have Vitamin C in the peel and are high in fiber.
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The Perfect Salad
fuhrman formula for The Perfect Salad start with a big pile of leAFY lettuce Pick from each category Cruciferous Superfoods • Shredded Kale • Shredded cabbage • Collards • Watercress (red, green, savoy or Napa) • Broccoli • Arugula • Baby Bok Choy • Cauliflower Add-ins • Beans (red, black, • Peppers • Avocado chickpeas lentils, • Corn • Tofu edamame) • Carrots and beets • Sprouts • Lightly-cooked (shredded raw or cooked) mushrooms • Peas • Zucchini (fresh or frozen) • Tomatoes Onion Family • Red or yellow onions • Shallots • Scallions • Roasted garlic Nut/seed Based Dressing • Make your own • Use a bottled dressing • Use one of (see the perfect (which has little or no oil Dr.Fuhrman’s dressing) and is low in sodium) pre-made salad dressings Do one good thing for yourself everyday: Make salad your main dish. www.drfuhrman.com © 2015 DrFuhrman Online, Inc. fuhrman formula for The Perfect Dressing makes 4 servings of dressing Pick from each category Healthy Fats choose one • ¼-½ cup raw nuts • ¼-½ cup raw nut • ¼-½ cup raw seeds or seed butter • ¼-½ cup raw seeds/nuts (combination) • 1 ripe avocado splash of tartness choose one • ¼ cup flavored vinegar • ¼ cup lemon juice • ¼ cup balsamic vinegar • ¼ cup wine vinegar Fruit choose one • 4 regular dates or • 1 cup berries • 1 cup oranges 2 medjool dates • 1 cup apples • 2 tbsp raisins Liquids add enough to achieve desired consistency • Water • Unsweetened hemp milk • Carrot juice • Unsweetened almond milk • Unsweetened soy milk • Pasta sauce or tomato sauce (no-salt) Flavors choose as many as your taste buds desire • Garlic (1 bulb or 8 cloves roasted) • Dried herbs (¼ to 1 tsp) • Black pepper (to taste) • Mustard (1 tsp) • No-salt seasoning (½ to 1 tsp) • Cayenne pepper (to taste) • Fresh herbs (1 to 2 tsp) • Onion powder (½ to 1 tsp) Combine your selections in a high-powered blender.
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