Asian Chicken Salad

Here's another easy recipe....

3 chicken breasts
1 small head of bok choy (or 1/2 of a large), thinly sliced
1/4 cup finely chopped cilantro
3-4 scallions, sliced on the diagonal
3 carrots, grated
4 TBL low sodium soy sauce
4 TBL seasoned rice vinegar
2 TBL sesame seed oil
4 TBL slivered almonds

Poach the chicken breasts in enough water to cover. Poach at least 10 minutes until cooked through. Cool and shred. Toss bok choy, cilantro, carrots, and scallions. Add chicken. Make dressing using a 2:1 ratio of the soy sauce/rice vinegar to the sesame seed oil. Lightly dress the portion of salad you will eat. Top with some almonds that have been lightly toasted in a dry frying pan.

According to nutritiondata.com the recipe analysis is as follows for 4 servings: 275 Calories/serving, 22% carbohydrates, 33% fat, 45% protein

Food Synergy

We all know which foods are good for us but some foods are even better when eaten in combination. For example, more of the iron in spinach is absorbed when ingested with a vitamin C-rich food such as citrus. Here are some combos that work synergistically:

Spinach + citrus fruit (increases iron absorption)
Tomatoes + broccoli (greater cancer-fighting qualities when eaten together)
Vinegar + sushi rice (decreases glycemic index by as much as 35%)
Tomatoes + healthy fat (the body absorbs more of the carotenoids in the tomatoes)
Vegetables + any healthy fat (increases absorption of the phytochemicals)
Herbs and spices + meat (reduces the levels of harmful cancer-causing compounds produced by grilling by 88% - so include herbs and spices in the marinade!)


Here's an easy spinach salad that we could call the "Synergy Spinach Salad"

Spinach leaves
Red onion, thinly sliced
Grapefruit or Strawberries or Mandarin Oranges
Feta Cheese, lightly sprinkled
Dress with orange juice (yes, just orange juice from the juice pitcher or freshly squeezed)
a few grindings of black pepper

Even my daughter eats this salad though she leaves the onion behind.