October 16 2017
A registered dietitian offers five fueling tips for runners new to the sport.
Salads often get stuck in a Goldilocks scenario: Raw greens are served either as a sparse dinner sidekick or a slyly named calorie bomb full of mayo-based dressing, bacon and cheese. But salads don’t have to be too small or too big. Take advantage of fresh ingredients to craft a salad that’s just right.
Smoked Salmon Panzanella
A popular bread salad from Italy, panzanella is a wonderful way to celebrate summer flavors. Salmon adds substance and a boost of heart-healthy omega-3 fatty acids.
1/4 cup extra virgin olive oil
3 Tbsp. white wine vinegar
2 tsp. Dijon mustard
1/4 tsp. black pepper
2 garlic cloves, minced
1 day-old whole wheat baguette, sliced into 1-inch cubes (5 cups)
2 cups cherry tomatoes, quartered
1 cucumber, cut into 1-inch pieces
1/2 small red onion, thinly sliced
1/2 cup basil thinly sliced
1/2 cup Kalamata olives, chopped
3 oz. feta cheese, cubed
6 oz. smoked salmon, sliced
In a large bowl, whisk together olive oil, white wine vinegar, mustard, pepper and garlic. Add bread, tomatoes, cucumber, red onion, basil, olives and feta. Toss to coat and let mixture sit about 30 minutes.
Divide salad among serving plates and top with smoked salmon.
Nutritional Info Per Serving: 332 calories, 16g protein, 21g fat (6g saturated), 21g carbohydrates, 4g fiber, 705mg sodium