Sweet Pear Salad with Honey Balsamic Vinaigrette

Have you had your 5 today!?? Fruits contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers. There are several ways to get these benefits from fruits (and veggies!!), ranging from fresh to canned to frozen and even dried. The CDC has declared that dried fruit is the Fruit of the Month for January. Drying is the oldest method of preserving food. The first European settlers in America often ate dried corn, apple, currants, grapes and meat. Dried fruits and vegetables are high in fiber and carbohydrates and low in fat. However, dried foods are more calorically dense than the aformentioned fresh counterparts. The recommended serving size for dried fruits and vegetables is half that of fresh…like served in this amazing salad- starring both fresh AND dried fruit–double whammy! ;)
Sweet Pear & Sour Cherry Salad

Ingredients:

8 cups Romaine Lettuce
½ cups dried sour cherries*
2-3 shallots, sliced
¼ cup walnuts, toasted
2 ounces blue cheese
1 Bartlett Pear, sliced and cored**
¾ cup Honey Balsamic Vinaigrette Dressing

Directions:

In a large serving bowl, toss together lettuce, blue cheese, pears, walnuts, dried fruit, and shallots. Pour dressing over salad, and toss well to coat.
 
Tips and Tricks:
* Golden raisins may be exchanged for the cherries
** Instead of the pear, I have also used a HoneyCrisp Apple, or a Pink Lady. Just as good!!!Nutrition Information
Amount Per Serving (Includes Dressing)
Calories 200
Total Fat 11g
Sodium 146mg
Total Carbohydrates 22g
Dietary Fiber 2.7g
Protein 3.4g

Honey-Balsamic Vinaigrette

Ingredients:
1/2 cup balsamic vinegar
1/4 cup honey
1/4 cup olive oil
1 teaspoon soy sauce

Directions:
Whisk together the vinegar, honey, olive oil, and soy sauce until the honey has dissolved, and the dressing is smooth.

Nutritional Information
Servings Per Recipe: 8
Amount Per Serving
Calories: 105
Total Fat: 6.8g
Sodium: 42mg
Total Carbs: 11.1g
Protein: 0.1g

Comments

  1. Love the fruit and bleu cheese combo when it comes to salads — definitely one of my favorites!

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