Nutritious And Tasty Canadian Fare Is On The Menu
Nutrition Month
(NC) – ‘Celebrate food… from field to table!’ is the theme for Dietitians of Canada’s 2010 Nutrition Month Campaign with a focus on inviting Canadians to learn more about where their food comes from, how it’s grown and harvested and how to choose delicious, healthy foods for the best nutrition.
For one of your next family meals, try this recipe featuring Canadian grown food created by Dietitians of Canada:
Ingredients
- 900 g beets 2 lbs
- 250 mL shredded red cabbage 1 cup
- 250 mL shredded carrots 1 cup
- 4 green onions thinly sliced (white and green parts)
- 30 mL chopped fresh dill or 5 mL dried dill 2 tbsp, 1 tsp
- 150 mL crumbled Canadian feta cheese 2/3 cup
- 60 mL red wine vinegar 1/4 cup
- 5 mL dried mustard 1 tsp
- 30 mL canola oil 2 tbsp
- 30 mL Water 2 tbsp
- 15 mL honey 1 tbsp
- 80 mL toasted sunflower seeds 1/3 cup
Optional:
- salt to taste
- black pepper freshly ground, to taste
Instructions
- Wash beets and cut away the tops and tails. Wrap in foil and bake in preheated 375 F (190 C) oven for about 45-60 minutes or until just tender. Unwrap, let cool and peel under running water. Cut into 1-inch (2.5 cm) chunks and place in large glass or ceramic mixing bowl.
- Add cabbage, carrots, green onions, dill and feta cheese and stir gently to combine.
- Meanwhile, place red wine vinegar in a small bowl. Add mustard and whisk with a fork or small whisk to combine. Add oil, water and honey and continue to whisk. Pour over beets and other vegetables and stir to combine.
- Garnish with toasted sunflower seeds.
Notes
Nutritional Information Per Serving: Calories: 149, Fat: 9.4 g, Sodium: 202 mg, Carbohydrate: 13.6 g, Fibre: 2.8 g, Protein: 4.4 g, Calcium: 89mg, Iron: 1.3 mg
Note:
The flavour improves if this salad is made 6-8 hours before serving and refrigerated. Other delicious recipes can be found online at www.dietitians.ca/eatwell.
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