"Eat Less, Live Longer" is the mantra of UCLA professor and research scientist Dr. Roy Walford. Here is his low calorie salad that is very high in nutritional value as seen on "Scientific American Frontiers" with Alan Alda. Watch online the 5 segments presented on their episode titled "Fat and Happy? original air date May, 1 2001. It will cause you to re-consider your choices in your daily meal planning and why not; it will keep you out of the doctor's office, reduce aches and pains as you age and feel more vibrant.
VIDEO--> "Eat Less, Live Longer" (click here)
Roy Walford's Supreme Vegetable Salad
Serves 4
1/3 cup dry chickpeas (garbanzo beans)
1/3 cup dry lentils
1/3 cup brown rice
1/3 cup wild rice
1/3 cup oat bran
1 medium sweet potato
3 spears broccoli or 5 cups florets
1 carrots
3/4 cup raw mushrooms
6 cups (1 large head) romaine lettuce
1/2 cup parsley
1 large red peppers
2 medium zucchini or other summer squash
1 medium tomato
1/4 small head red cabbage
1 medium onion
16 ounces commercially prepared salsa, mild or spicy
4 Tbl. balsamic vinegar
2 Tbl olive oil
1 hard boiled egg
1/2 cup non-fat yogurt 3 ounces tomato paste
INSTRUCTIONS :
Soak garbanzo beans for several hours or overnight. Discard soak water. Combine
garbanzos with lentils and add enough water to a 2-quart saucepan to generously cover beans.
Bring to boil, reduce heat and simmer for 30 minutes. When cooked, drain any remaining
water and cool.
The rices can be added to the beans, or cooked separately. To cook with beans, add
an additional 1 cup or boiling water, the brown and wild rice to the simmering beans. Simmer
an additional 45 minutes. Add bran during the last 10 minutes.
Hard boil one egg.
Meanwhile, steam the sweet potato for approximately 15 minutes, or until soft. Cool and
slice into bite size pieces. Steam the broccoli and carrot for 10 minutes, cool and slice into
bite size pieces. Slice mushrooms, tomato, red pepper, squash, and onion into bite size
pieces. Shred the cabbage and finely slice the parsley. Break or cut lettuce into bite sizes.
In a large salad bowl, combine all vegetables. Chop the egg and add to the veggies.
Drain excess liquid from the salsa in a strainer and blend together salsa, tomato paste,
balsamic vinegar, yogurt and olive oil. Add to the bean-rice-vegetable mix and stir thoroughly.
Excellent served with a whole grain bread or pumpernickel roll.
NUTRIENT TOTALS in 1 large bowl, (approx 4 cups)
| Total Calories % calories from protein % calories from fat % calories from carbohydrate Total Protein Total Fat Sat. Fat Mono. Fat Poly. Fat Total Carbohydrate Fiber Cholesterol Vit. A Vit. B6 Vit. B12 Vit. C Vit. E Thiamine Folacin Riboflavin Niacin Panto. Acid Calcium Copper Iron Magnesium Manganese Phosphorus Potassium Selenium Sodium Zinc | 482.35 16% 19% 65% 21 gm or 38% 11 gm or 17% 1.7 gm or 9% 6 gm or 21% 2 gm or 30% 87 gm or 29% 15 gm or 50% 53 mg or 18% 17726 IU or 355% .9 mg or 55% .2 mcg or 7% 240 mg or 400% 4 mg or 52% .64 mg or 58% 333 mcg or 185% .70 mg or 54% 7. mg or 46% 3. mg or 64% 253.mg or 21% 1. mg or 48% 6.mg or 42% 164.mg or 59% 2.9 mg or 94% 488. mg or 41% 2130 mg or 107% 22 mcg or 40% 1129 mg 47% 3.6 mg or 30% |
