Healthy Recipes
Authored By:  Flax Council of Canada
A full-bodied dressing gives this salad a unique taste.
Diet Types: Vegetarian, Wheat Free
Ingredients:
  • DRESSING:
  • 1 tablespoon olive oil
  • 2 tablespoons flax seed
  • 2 cloves garlic
  • 2 tablespoons white wine vinegar
  • 2 tablespoons water
  • 2 tablespoons chopped fresh herbs (parsley, oregano, or basil)
  • 1/2 teaspoon dry mustard
  • 1/4 teaspoon salt
  • ground pepper to taste
  • SALAD:
  • 6 cups washed, dried, torn and chilled iceburg lettuce
  • 1 4 1/2 ounce can, sliced pitted ripe olives
  • 1 6 ounce jar, marinated artichoke hearts (drain and reserve liquid)
  • 12 mushrooms, halved
  • 12 cherry tomatoes, halved
  • 2 tablespoons grated Parmesan cheese
  • Garnish with pickled peperoncini peppers, red onion or green pepper rings (optional).
  • Serves: 6
    Cooking Time: Under 15 minutes
    Instructions:
    In a small saucepan, over medium heat, heat olive oil and flax seed until seed starts to darken and pop, about 1 1/2 minutes. Add garlic, cook and stir for 30 seconds. Remove from heat. In a blender, combine vinegar, water, herbs*, dry mustard, salt and pepper, toasted flax seed mixture and reserved artichoke liquid. Blend until flax seed is course, about 1 minute. In a large bowl, toss lettuce, olives, artichoke hearts, mushrooms and tomatoes with salad dressing and Parmesan cheese. Divide salad onto 6 chilled plates. Garnish with pickled pepper, onion, or pepper rings. *Fresh herbs can be parsley, oregano, or basil.

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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 6
    Amount Per Serving 
    Calories 114
    Calories from Fat 62
     % Daily Value*
    Total Fat 7g11%
      Saturated Fat 1g6%
      Mono Fat 4g 
    Cholesterol 1mg0%
    Sodium 372mg16%
    Total Carbs 11g4%
      Dietary Fiber 5g22%
    Protein 5g 
    Iron16%
    Calcium9%
    Vitamin B-610%
    Vitamin C11%
    Vitamin E8%
    Vitamin D7%
    Vitamin A4%
    Selenium9%
    Manganese20%
    Copper20%
    Zinc6%
    Pantothenic acid8%
    Niacin10%
    Riboflavin12%
    Thiamin7%
    Potassium12%
    Phosphorus12%
    Magnesium13%
    Folate18%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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