A Salad a Day keeps the Doctor Away, plus a recipe for Crab, Corn and Tomato Salad with Lemon-Basil Dressing

May 18, 2018

Guess what the WHO (World Health Organization) is doing?  They are trying to come up with a plan by 2023 to eliminate trans-fat from the world’s food supply. By eliminating trans fats from diets, globally, it could potentially prevent thousands of deaths from heart disease. 

So let’s refresh your memory on what trans fats are.  Trans fats are made through the chemical process of hydrogenation.  The liquid oils solidifies through hydrogenation and increases the shelf life stability and flavor of the oil and foods that contain them. 

There are two broad types of trans fats found in foods: naturally occurring and artificial trans fats.  It seems to be the “partially hydrogenated oils” that cause the problems.  They raise the LDL (lousy or bad cholesterol) and lower the HDL (healthy or good) cholesterol levels, opposite of what we want to happen. Eating trans fats increases your risk of heart disease, stroke and possibly even higher risk of developing diabetes. 

There have not been enough studies on the naturally occurring trans fats found in beef, lamb, butterfat to determine what role they play in this process, but we do know that the artificial trans fats are not good for us.  The FDA has banned artificial trans fats and companies are supposed to comply by 2018.  If you see the words “partially hydrogenated oil” in the ingredient listing then there’s trans-fat in the product and you should put it back.

So make it easy on yourself and try having more fresh foods at mealtime.  Try the EATINGWELL for a Healthier You challenge…A SALAD A DAY!!!!!! Click here for the link:  (you would know this would be my kind of challenge). Sounds fun and good for you!!!

Crab, Corn and Tomato Salad with Lemon-Basil Dressing

Ingredients

  • 1 tbsp. grated lemon rind
  • 5 tbsp. fresh lemon juice, divided
  • 1 tbsp. olive oil
  • 1 tsp honey
  • ½ tsp Dijon mustard
  • ¼ tsp salt
  • 1/8 tsp freshly ground black pepper
  • 1 cup fresh corn kernels, about 2 ears
  • ¼ cup thinly sliced fresh basil leaves
  • ¼ cup chopped red bell pepper
  • 2 tbsp. finely chopped red onion
  • 1 lb. lump crab meat, shell pieces removed
  • 8 (1/4 inch thick) sliced ripe tomato
  • 2 cups cherry tomatoes, diced

Preparation

  1. Combine rind, 3 tbsp. lemon juice and next 45 ingredients in large bowl, stirring well with a whisk. 
  2. Reserve 1 ½ tbsp. juice mixtures. 
  3. Add remaining 2 tbsp. juice, corn and next 4 ingredients to remain juice mixtures; top gently to coat. 
  4. Arrange 2 tomatoes slices and ½ cup of cherry tomatoes on 4 plates. 
  5. Drizzle about 1 tsp of reserve juice mixture over each serving. 
  6. Top each with 1 cup corn and crab mixture. 

Nutrition Information: 242 calories, 5.6 gm fat, 128 mg cholesterol, 30 gm protein, 17.7 gm carbohydrate, 613 mg sodium

Recipe from Cooking Light Farm to Table, 2018.

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.