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The Endless Salad
Enjoy these low Glycemic Index vegetables any time of the day and in unlimited amounts, as long as they are fresh and raw. If there is an amount stated, do not exceed the daily portion listed. You can eat these foods using a fat-free vinaigrette dressing (recipes below) or you can purchase a fat-free vinaigrette at your local market. Read the label.
Alfalfa seeds
Arugula
Broccoli
Cauliflower
Celery, diced
Cucumbers
Endive
Green Beans
Lettuce (Bibb, Boston, or Romaine preferred)
Pepper, Bell (any color), 1 medium
Radishes
Scallions (green onions), diced
Spinach
Zucchini, 1 medium
Additional Ingredients. You can choose ONE per day of one of the following low Glycemic Index foods to add to the Endless Salad.
Apple, 1 small
Grapefruit, ½ medium
Orange, 1 small
Macadamia Nuts, 8 nuts
Peanuts, 8 nuts
Walnuts, 8 nuts
Add an endless salad to any meal or snack. The Fat-free Vinaigrettes are free to consume.
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Vinegar.
Vinegar has been around for more than 10,000 years. The Babylonians used it as a preservative and as a condiment and it was they who began flavoring it with herbs. Romans used it as a beverage. Hippocrates proclaimed its medicinal qualities and, indeed, it was probably one of our earliest remedies. The Bible references to show how it was used for its soothing and healing properties. As recently as World War I, vinegar was being used to treat wounds. And today, it is being researched as a means to lower the glycemic index of foods and decrease the appetite.
The following Fat-Free Vinaigrette recipes are easy to prepare and can be used as a marinade, salad dressing, or sauce.
Balsamic Vinaigrette Dressing
Yield: 1 cup; Serving Size: Unlimited
3/4 cup water
1/4 cup balsamic vinegar
2 teaspoons capers
2 teaspoons Dijon mustard
1½ teaspoons dried basil
1 tablespoon fresh parsley, chopped
Combine the ingredients. Adjust vinegar to taste. Store in a covered container in the refrigerator.
Oriental Vinaigrette
Yield: 1 cup; Serving Size: Unlimited
1 clove garlic, cut into several pieces
1 cup rice vinegar (unseasoned)
1 tsp low sodium soy sauce
1 slice fresh ginger, cut into several pieces
Combine all ingredients, stirring well to combine. Let stand for 45 minutes. Strain dressing. Discard ginger and garlic (or use in food preparation at a later time).
Chili-Cilantro Vinaigrette Dressing
Yield: ¾ cup; Serving Size: Unlimited
1 small green chili, diced
¼ cup chopped fresh cilantro
¼ cup water
¼ cup fresh lime juice
1 clove garlic
pinch, artificial sweetener
freshly ground pepper to taste
Place all of the ingredients in a food processor or blender. Blend until smooth.
Citrus Herb Vinaigrette Dressing
Yield: 1½ cup; Serving Size: Unlimited
½ medium-sized red bell pepper
2 medium tomatoes, diced
½ cup loosely packed fresh basil leaves, chopped
2 cloves garlic, minced
½ cup fresh orange juice
½ cup loosely packed fresh parsley
¼ cup raspberry vinegar
1 Tablespoon dry mustard
2 teaspoons fresh thyme leaves
2 teaspoons fresh tarragon
2 teaspoons fresh oregano
Combine all ingredients in a blender or food processor and blend until pureed. Makes approximately 1½ cups.
Indian Vinaigrette Dressing
Yield: ¼ cup; Serving Size: Unlimited
¼ cup orange juice
¼ teaspoon ground coriander
¼ teaspoon chopped cilantro
½ teaspoon prepared hot mustard
Put all ingredients in a small bowl, and stir. Let sit for about 10 minutes.
Orange and Lemon Vinaigrette
Yield: 1 cup; Serving Size: Unlimited
½ cup wine vinegar
4 Tablespoons lemon juice
4 Tablespoons orange juice
grated rind of 1 lemon
½ teaspoon French mustard
pinch garlic
ground black pepper to taste
Place all ingredients in a bowl, and mix thoroughly. Keep in the fridge and use within 2 days.
Orange Thai Vinaigrette Dressing
Yield: ½ cup; Serving Size: Unlimited
5 Tablespoon orange juice
1 teaspoon minced ginger
1 teaspoon minced garlic
1 Tablespoon low-sodium soy sauce
¼ cup rice vinegar
pinch of cayenne
Whisk together all ingredients with a fork.
Parsley-Tomato Vinaigrette Dressing
Yield: ¾ cup; Serving Size: Unlimited
¼ cup tomato juice (low sodium)
Pinch of cayenne pepper
¼ cup red wine vinegar
½ teaspoon oregano, fresh
1 Tablespoon onion, minced
½ teaspoon black pepper
¼ cup parsley, chopped fresh
½ cup tomatoes, chopped, fresh
1 garlic clove, minced
Place all ingredients in a blender or food processor. Process until smooth.
Red Pepper Vinaigrette
Yield: ½ cup; Serving Size: Unlimited
¼ cup apple juice
¼ cup cider vinegar
2 tablespoons white onion
1 cloves garlic, pressed
Pinches of rosemary and thyme
½ teaspoon dried whole oregano
½ teaspoon dry mustard powder
½ teaspoon paprika
½ of a roasted red bell pepper
Mix in a blender. Blend thoroughly and chill overnight.
Tomato Vinaigrette
Yield: ½ cup; Serving Size: Unlimited
½ cup tomato, chopped
2 Tablespoons white wine vinegar
½ teaspoon dried basil
½ teaspoon dried thyme
½ teaspoon Dijon mustard
Mix in a blender. Blend thoroughly and chill overnight. Lasts about 2 days. Serve on salads.
Types of Vinegar:
WINE VINEGAR, GRAPE VINEGAR. The product is made by the alcoholic and subsequent acetous fermentation of the juice of grapes.
MALT VINEGAR. The product is made by the alcoholic and subsequent acetous fermentation, without distillation, of an infusion of barley malt or cereals whose starch has been converted by malt.
SUGAR VINEGAR. The product is made by the alcoholic and subsequent acetous fermentation of sugar syrup, molasses, or refiner’s syrup.
GLUCOSE VINEGAR. The product is made by the alcoholic and subsequent acetous fermentation of a solution of glucose. It is dextrorotatory.
SPIRIT VINEGAR, DISTILLED VINEGAR, GRAIN VINEGAR. The product is made by the acetous fermentation of dilute distilled alcohol.
VINEGAR MADE FROM A MIXTURE OF SPIRIT VINEGAR AND CIDER VINEGAR. The product should be labeled as a blend of the products with the product names in order of predominance. This labeling is applicable to a similar product made by acetous fermentation of a mixture of alcohol and cider stock.
VINEGAR IS MADE FROM DRIED APPLES, APPLE CORES, OR APPLE PEELS. Vinegar is made from dried apples, apple cores, or apple peels.
Plan Snacks throughout the day. Add an endless salad to any meal or snack. The Fat-free Vinaigrettes are free to consume.
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