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Health eTips is produced by the staff of the St. Charles County Department of Public Health. The department consists of three divisions - Environmental Health and Protection, Health Services and Humane Services - that provide a wide range of services focused on enhancing the well-being of this community.

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Oct 17

Healthy Eats Recipe - Rainbow Salad

Posted on October 17, 2017 at 9:00 AM by Doug Bolnick


Bring freshness and a rainbow of colors to your next meal, while delivering a host of beneficial nutrients to your family.

 Graphic design of the Healthy Eats video intro

For Salad
1 pint cherry tomatoes (quartered)
1 cup shredded carrots
1 cup frozen corn kernels
2 Hass avocados, pitted and sliced into thin wedges
1 cup thinly sliced red cabbage
1 cup crushed blue corn tortilla chips

For Dressing
Juice of one lime
Juice of one lemon
1/4 cup olive oil
1/2 teaspoon salt
Freshly ground black pepper, as desired

  1. In a large serving bowl (preferably one that is glass to show off your colorful display), layer the tomatoes, carrots, frozen corn, avocados, red cabbage and corn chips (following that order).
  2. Let vegetables rest for at least 15 minutes to allow flavors to merge and corn to defrost.
  3. In a small bowl, make salad dressing by whisking together lime juice, lemon juice, olive oil, salt and pepper.
  4. Serve salad with dressing on the side. Allow guests to toss as desired after serving.

Recipe makes six servings. The serving size is 1 cup and contains:

285 calories
3 grams protein
27 grams carbohydrates
21 grams fat
229 milligrams sodium
7 gram fiber

Recipe courtesy of the Academy of Nutrition and Dietetics.

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