Rae Udy

RECIPES: Simply Green Salad, Light Vinegar and Oil Salad Dressing, Veggie Fritters, Peanut Sauce

By Rae Udy

Little known vitamin K is in the news in a big way. A new Boston University and Tufts University study suggest you can decrease your risk of the most common form of arthritis by including a serving of vitamin K-rich foods each day.
The researchers observed when higher levels of vitamin K were included in the diet there was a lower risk of osteoarthritis in both the knees and hands of patients.
The ongoing Nurses’ Health Study also noted those nurses with higher levels of vitamin K tended to have lower rates of heart attack and death by coronary heart disease.
Lab Director Sarah Booth, PhD at Tufts noted, “it may too soon to say if our findings will affect dietary recommendation in the future.” The estimated safe and adequate intake for adults is 70 to 140 micrograms.
The richest source of vitamin K is in dark leafy vegetables and broccoli, cauliflower, chickpeas and green tea are also good sources. Vitamin K is a fat-soluble vitamin essential for normal cellular growth and blood clotting. It is also involved in maintaining and building bone mass.
Simply Green Salad is loaded with vitamin K-rich dark greens and topped with a Light Vinegar and Oil Salad Dressing to serve for a full lunch meal or a side salad for dinner.
Veggie Fritters are packed with broccoli and cauliflower to add to the vitamin K total. Drizzle with creamy Peanut Sauce for increased protein and great taste.

SIMPLY GREEN SALAD
3 cups fresh salad greens
1 small red onion, peeled and chopped
2 medium cucumbers, peeled and sliced
Line a large salad bowl with washed and dried salad greens. Arrange onions and cucumbers on top. Drizzle with two tablespoons salad dressing and toss lightly. Serve immediately to four.

LIGHT VINEGAR AND OIL SALAD DRESSING
1/3 cup cider vinegar
2 Tablespoons olive oil
1 Tablespoon cold water
½ (one-half) teaspoon prepared mustard
Dash of garlic salt
Mix all ingredients in a bottle with a lid. Chill for several hours to blend flavors. Shake well before servings over salad or steamed greens. Keeps in refrigerator for two weeks. Yields one cup.

VEGGIE FRITTERS
4 cups assorted vegetables : broccoli or cauliflower bite-size pieces, peapods, carrot sticks, zucchini slices, or whole fresh mushrooms
1 cup whole wheat flour
1 Tablespoon baking powder
¼ (one-quarter) teaspoon salt
1 Tablespoon vegetable oil
2/3 cup cold water
Prepare vegetables by washing and draining on a clean towel or paper towels until dry. Meanwhile make batter by combining flour, baking powder and salt in a mixing bowl. Stir in oil and water until a stiff batter is formed. Place about two cups peanut oil in a deep fryer or a heavy saucepan and heat over medium heat. Dip vegetables into batter and allow excess to drain off. Add to deep fryer four or five vegetable pieces at a time until they float on top and are golden brown. Remove from oil and drain on paper towels. Repeat until vegetables and batter are used. Keep warm while cooking and serve with Peanut Sauce for dipping or low-fat Ranch dip is also good. Serves eight.

PEANUT SAUCE
2 Tablespoons finely chopped onions
1 cup roasted and shelled Virginia-type peanuts
¼ (one-quarter) cup shredded coconut
¾ (three-quarter) cup water
½ (one-half) teaspoon garlic powder
1 teaspoon brown sugar
¼ (one-quarter) teaspoon cayenne pepper
2 Tablespoons soy sauce
2 Tablespoons lemon juice
Place onions, peanuts, coconut, water, garlic powder, sugar and cayenne in a blender container. Cover and blend until smooth. Pour in a microwave safe bowl and cook one minute until thick. Stir and cook until mixture boils and thickens. Add soy sauce and lemon juice. Pour into covered container to serve hot or cold. Yields one cup.

Sources: http://nutrition.tufts.edu/news/notes/2006-05.html
www.bartleby.com/65/vi/vitamin.html