September 3, 2014
For better health, eat more meat-free foods
"The American Heart Association recognizes the role of plant-based foods in a healthy dietary pattern," says Karen Brown, CEO of the AHA. "Use Meatless Mondays as another opportunity to eat a well-balanced diet."
6 small ripe tomatoes, peeled and seeded, plus 2 cups low-sodium tomato juice (or 2 cans diced tomatoes, no sodium added, undrained)
1 cucumber, peeled and seeded
1 small red onion, finely chopped
1 bell pepper (red or green), finely chopped
3 stalks celery, chopped
2 tablespoons fresh parsley, chopped (or 2 teaspoons dried)
1 teaspoon garlic, minced from jar (or 1 clove chopped)
2 green onions, finely sliced
1/4 cup red wine vinegar
Juice of 1 lemon
1/2 teaspoon pepper
1/2 teaspoon Italian seasoning (salt free/low sodium)
1/2 teaspoon red pepper flakes (optional)
Add all ingredients to a blender or food processor and blend until well mixed but slightly chunky.
Chill up to 2 hours or overnight before serving.
Serve as a chilled soup or as a dip for low sodium, whole wheat crackers or tortilla chips made with liquid oil and no hydrogenated fat or tropical oils, such as palm or coconut oil.
Note: If you don't have a blender or food processor, try to dice the vegetables as finely as possible and use a masher to mix and mash, for approximately 2 minutes to combine flavors
(Recipe courtesy of the American Heart Association.)
All figures are per serving (assumes 4 servings).
Fat: 0.5 g
Carbs: 18 g
Fiber: 5 g
Protein: 3 g
Sodium: 108 mg