Pear and walnut salad recipe

FOR anyone wishing to lose weight or just eat healthy, salads are normally an important part of meal times.    With summer here we tend to eat salads more often. Salad vegetables have little if any fat and are low in kilojoules which means they can be eaten as often and as much as you like. It is recommended that we have five serves of vegetables a day so having a large salad at lunch or with dinner will easily help you to reach your daily requirements. To keep salads healthy and low in fat means some ingredients may need to be used in smaller amounts or avoided altogether. Here are some of the ingredients that can make a salad high in fat and my suggestions on how to make them healthier:-   1. HIGH FAT MAYONNAISES AND DRESSINGS - Instead use 97% fat free mayonnaises and no oil dressing. 2. NUTS - Use sparingly on salads. Even though nuts are good for you they are high in fat and need to be eaten in small amounts. Dry roast raw nuts as this gives them more flavour, which means you need less. 3. AVOCADO - Just like nuts avocado is a healthy addition to a salad but be careful as avocados are high in fat.  4. CHEESE or EGGS - High in saturated fat so use sparingly or use reduced fat cheeses. 5. OIL - Most salad dressings use oil as their base ingredients so either choose the low or no oil dressings available or use sparingly. Virgin olive oil is the healthiest of all oils to use on salads. For cooking use sunflower oil. 6. FRIED CROUTONS - A popular addition to a salad especially Caesar. My best tip here is to make your own as they are normally fried and high in fat. Toast bread slices, then cut into squares. Bake in oven until dried, a much lower fat option.   Some other options that go great in a salad bowl are sliced fresh mushrooms, there are several types of sprouts now available, salad onion or shallots, corn kernels, mung beans, washed canned kidney beans, slices of carrot and celery sticks, capsicum, diced apple or sultanas. There are several types of lettuces which can give a salad a different look or slice some green or red cabbage through the mix.  I also like using English spinach instead of lettuce just for a change every now and then.    Annette's cookbooks SYMPLY TOO GOOD TO BE TRUE 1-7 are sold in all good newsagencies. Visit Annette's website for more tips and recipes. You can also join Annette's page at Symply Too Good FACEBOOK.

Pear and Walnut Salad

SERVES: 6 as a side dish

From Symply Too Good To Be True book six comes this delicious pear and walnut salad recipe.

3 cups rocket leaves
3 cups baby spinach leaves
1 medium sized pear
30g walnuts
30g fresh parmesan in block

½ teaspoon crushed garlic (in jar)
½ teaspoon crushed ginger (in jar)
⅓ cup Italian fat-free dressing (Kraft®)
1 tablespoon yellow box honey

To make salad: Mix rocket with spinach and place in either a large serving bowl or plate. Cut pear into quarters and remove core. Cut each quarter into thin slices. Chop walnuts into small pieces and cut parmesan into thin slices. Sprinkle pear, walnuts and parmesan over lettuce. Using your hands, mix ingredients together slightly.

To make dressing: In a small bowl combine all ingredients, mixing well together. Pour over salad and serve.

Not suitable to be frozen.

Nutritional Information:
FIBRE  1.6g
CARBS  7.6g
SUGAR  6.4g
SODIUM  203mg
KILOJOULES       376 (cals 90)

Note from Annette
I got the idea for this recipe when I was at a posh restaurant but it was anything but low in fat. If you want to impress your guests then put this on the menu for that something a bit different, but so delicious.

Dietitian's Tip
This is a fantastic side dish that increases your fruit and vegetable intake. The Dietitians Association of Australia promotes healthy eating to achieve healthy weight. Recommendations include adding fruit and/or vegetables to every meal and snack.