Ingredients:

• ½ Cup thinly sliced red onion
• 1 Lemon
• 1 T cold pressed olive oil
• ½ tsp sea salt
• ¼ tsp freshly ground pepper
• 3 small red or pink grapefruit
• 1 large ripe avocado
• 1/3 cup fresh pomegranate seeds
• 4 large fresh basil leaves
• 8 small leaves of Boston lettuce

Combine juice of lemon with oil, salt and pepper in a large bowl. (Add a teaspoon of lemon zest from the peel if you wish). Peel the grapefruit, removing the white pith. Cut the segments from the surrounding membranes and let them drop into the bowl. Squeeze membrane juice into the bowl as well and discard membranes. Halve, peel and pit the avocado. Cut lengthwise into ¼ in thick slices then halve the slices. Gently toss/fold the avocado and pomegranate seeds into the grapefruit mixture. Finely slice the basil leaves into the bowl and add the onion slices, then gently toss/fold again. Arrange lettuce leaves on four salad plates and top with the grapefruit mixture and serve. Per Serving: 184 calories; 11 g fat; 22 g carbohydrate, 0 added sugars; 3 g protein; 6 g fiber.

4 Servings

Our curried chicken and apple salad will be a welcome dish at lunch or dinner.

Ingredients: 
• ½ cup Mayonnaise (or ¼ cup plain yogurt and ¼ cup mayonnaise)
• 1 tablespoon curry powder or to taste
• 1/8 teaspoon each sea salt and pepper
• 1 clove garlic, minced, if desired
• 2 cups diced cooked chicken (8 ounces)
• 5 green onions, including tops, chopped (about 2/3 cup)
• 1 large sweet green or red pepper, cored, seeded and chopped (1 cup)
• Honey Crisp or Red Delicious apple, cored, and diced (1 cup)
• 2 tablespoons minced fresh cilantro or 1 teaspoon dried
• 1 tablespoon minces fresh parsley or 1 teaspoon dried

In a medium bowl, whisk together the mayonnaise, yogurt if used, curry powder, salt, pepper and garlic. Stir in the chicken, green onions, bell pepper, apple, cilantro and parsley. Serving suggestion: Scoop into a Boston lettuce leaf with 2 slices of avocado.

Serves 4.

This arugula salad recipe is as good as the ones served in restaurants.

• 3 Cups Arugula
• ½ Apple, cut into small cubes
• 2 scallions, thinly sliced
• 2 ounces, Italian Prosciutto, chopped
• 1 Tablespoon Pine nuts (roasted if desired)
• Juice of one lemon
• 2 Tablespoons of cold pressed Olive Oil
• 1/8-teaspoon pepper

Place all ingredients in a salad bowl and lightly toss with olive oil and lemon juice. Think out of the box and consider this as a breakfast option or enjoy in a traditional way as a side to dinner. Shaved Pecorino Romano sheep cheese would be a tasty addition.

Submitted by; Nancy Mehlert, M.S.

This is a new favorite recipe of Dr. McManus.

Ingredients:
• 1 bunch organic kale
• olive oil
• garlic salt
• pepper

Tear the leaves off the stems, wash and dry the kale. Tear the leaves into chip-sized pieces, toss with a little olive oil, garlic salt, and pepper, lay out on cookie sheet (one layer) and bake at 350 degrees for about 15 minutes. They are ready when they are crispy.

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by Nancy Mehlert, M.S.

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