Warm weather meal-in-one that can be a great non-dairy source of calcium and vitamin D.

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  • Preparation Time

    10 minutes
  • Cooking Time

      4 minutes
  • Difficulty Rating

    2
  • Serves

    4
Total Shares 0

Ingredients

    1. 4 cups /230 g iceberg or leaf lettuce, chopped
    2. 1 cup / 90 g raw or frozen broccoli, cut into bite-sized pieces
    3. 1 cup / 120 g edamame in pods, frozen
    4. ¼ cup / 30 g raw almonds, chopped or slivered
    5. 1 cup / 24 g mushrooms, sliced
    6. 4 eggs, preferably organic omega-3 or pastured, hard-boiled and diced
    7. 1 cup / 180 g white beans, cooked/canned and liquid reserved
  Dressing
  1. ½ cup / 120 mg organic pastured dairy or soy milk, unflavored/unsweetened
  2. 1 Tbsp / 15 ml vinegar
  3. 1 tsp / 5 ml olive oil
  4. ¼ cup / 60 ml plain yogurt, full-fat or vegan cultured
  5. ¼ cup / 15 g raw onion, minced
  6. ¼ cup / 4 g fresh parsley sprigs
  7. 2 Tbsp / 2 g chives, chopped
  8. 1 Tbsp / 1 g dill weed, chopped
  9. 1 tsp / 5 ml Worcestershire sauce (see our recipe here)
  10. ½ tsp / 1 g ground black pepper
  11. ½ tsp / 1 g ground mustard seed
  12. ½ tsp / 1 g paprika, preferably smoked

Directions

  1. In a 3-quart/liter glass serving bowl, combine edamame pods and mushrooms. Microwave covered for 4 minutes, until tender. Set aside to cool.
  2. In a small bowl, whisk together milk and vinegar, and set aside to curdle and thicken, about 5 minutes.
  3. In a separate medium-small mixing bowl, add bean water and beat with an electric mixer until soft peaks form.
  4. Add in oil and continue beating until mixture forms a thick drizzling ribbon.
  5. Fold in thickened milk, followed by yogurt, and then remaining dressing ingredients.
  6. Remove edamame beans from pods into same bowl, and discard pods.
  7. Add remaining salad ingredients to bowl, followed by prepared dressing. Toss well.
Serving size: 2 cups / 480 ml Exchanges per Serving: 1 Carb, 2 Protein, 1 Veg

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Comments 12

  1. I have had open heart for a valve replacement and canno do a lot of the exercises. I walk a lot and go to the local pool for therapy aerobics I also golf once or twice a week. is this enough? Eleen

  2. Hi, Ruby. Our Menu Planner application takes care of that. You can get started by selecting one of the options here: https://www.trimdownclub.com/menu-planner. I suggest you try the personal version (the right-most option), so that you can select the foods that work for you, and not worry about those that you can’t find.
    You may also wish to take advantage of our shopping guide here: https://www.trimdownclub.com/shopping-links-for-healthy-foods.

    • Hi, Maureen. The exchanges translate the following nutritional values:
      1 carb exchange = 15 grams of carbohydrates + up to 3 grams of protein
      1 protein exchange = 7 grams of protein + up to 5 grams of fat
      1 fat exchange = 5 grams of fat
      1 fruit exchange = 15 grams of carbohydrates
      1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
      1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
      1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fat

    • I am having trouble getting started. Tell me ingredients that I can work with together, carbs and protein.

      I am willing to try your plan, but finding it difficult finding some ingredients.

      Can I replace some and with what.

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