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Caesar Salad

JANUARY 2003
IN THIS ISSUE:
The Big FAT Truth
Lose Fat; Boost Your Metabolism
RESEARCH UPDATE
       Going Nuts
RECIPE MAKEOVER
       Caesar Salad
FOOD OF THE MONTH
       Salad Greens
RECIPES OF THE MONTH
       Beet, Jicama, and Baby Lettuce Salad
       Confetti Eggplant Dip
       Asparagus Soup
       Sherry Glazed Salmon

SERVES 5

Tarzana customer reminded me that most people don't know the high amount of fat and calories in a Caesar salad, thanks to fried croutons and dressing made of mostly oil and eggs. Salty anchovies or anchovy paste is usually added, too. To cut the calories and sodium in half, and reduce the fat by 13 grams and saturated fat by 4 grams, I baked the whole-wheat croutons, cut the oil drastically, and used a small amount of very flavorful Parmesan cheese.

Ingredients:

2 slices Roman Meal 100% wheat bread

2 garlic cloves, halved

3 sprays olive oil spray

1 1/2 teaspoons Lea and Perrins Worcestershire sauce

1 tablespoon lemon juice

2 tablespoons Regina white wine vinegar

1 teaspoon Grey Poupon Dijon mustard

1/8 teaspoon salt

1/4 teaspoon pepper

2 tablespoons Napa Valley organic olive oil

1 large head organic Romaine lettuce, washed and torn including dark green outer leaves (about 10 cups)

5 tablespoons Zanetti shredded Reggiano Parmesan cheese

10 cherry tomatoes, washed and halved

Directions:

Preheat oven to 350º F.

Cut 1 garlic clove in half and rub it on both sides of each slice of bread. Cut bread, including crust, into 1/2-inch cubes. Spread in a single layer on a baking sheet. Mist with 3 shots of olive oil spray. Bake until golden brown. Turn off the oven and leave the bread inside while you prepare the rest of the salad.

In a food processor or blender, process the remaining 1-1/2 cloves garlic until minced. Pour in the Worcestershire sauce, lemon juice, vinegar, mustard, salt and pepper. Blend until smooth. While blade is running, slowly pour in the olive oil.

Toss the dressing with the lettuce, cheese, and croutons. Garnish with cherry tomato halves.

Each 2-cup serving contains:
Calories Fat Saturated Fat Cholesterol Sodium Total Carbohydrate * Daily	140 8 g 2 g 0 mg 260 mg 13 g	Dietary Fiber Sugars Protein Vitamin A Vitamin C Calcium Iron	4 g 5 g 6 g 63% DV* 58% DV* 12% DV* 11% DV*

ince we all plan to eat like rabbits this month, I've decided to give you a little encouragement by extolling the virtues of lettuce. There's more to these crisp greens than just "roughage."

There are over 40 types of salad greens, each with varying amounts of nutrition, but they all contain good quantities of vitamins A and C, folate, beta-carotene, and Salad Plate lutein. Vitamin A, beta-carotene, and lutein help enhance vision and protect our eyes from cataracts and age-related macular degeneration. Folate is an under-consumed nutrient for many, but it is important for lowering artery-clogging homocysteine levels in the blood and for preventing neural tube defects in developing fetuses. Vitamins A and C, folate, and beta-carotene are all important for the formation of healthy tissue and skin and help protect our immune systems.

A 1-cup serving of raw greens has between 5 and 10 calories. Small leaves and baby lettuces are more nutritious because when larger leaves are torn they lose vitamin C and other water-soluble nutrients. Try to eat a mixture of different varieties of greens, so you can reap all the nutritional benefits they have to offer. Arugula and watercress offer the most nutrition, and because they are actually members of the cruciferous vegetable family (along with cabbage, bok choy, broccoli, ] brussels sprouts, and cauliflower) they contain indoles, which help protect against cancer. Remember the color rule, too: the deeper the color, the more nutritious the vegetable.

Greens are abundant all year long at Gelson's and are sold in heads, loose in bulk, and in bags. The difference among them is just a matter of convenience. Whichever you buy, make sure the leaves are crisp, free of brown edges or spots, and are moist, but not wet. At home, store your lettuce in the crisper, inside plastic bags with a few holes. All greens need to be washed just before use, even the bagged stuff, to remove any grit and sand. A salad spinner is your best bet for properly washed and dried leaves. Paper towels are helpful for removing extra moisture, too. Whatever your preferred method, make sure your lettuce is dry, since dressing will not stick to wet leaves. Tear, rather than cut, and do so just before you eat them, to preserve their vitamin C and to prevent browning. Dress and toss your salads when you're ready to eat.

This month, try my recipes for Beet, Jicama, and Baby Lettuce Salad, Confetti Eggplant Dip and Caesar Salad Makeover.

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The nutrition recommendations found in our newsletters are general in nature and are not tailored to specific health problems. Talk to your physician or other qualified health care practitioner concerning particular health issues or before beginning any nutritional program.