Martin Health System | Focused On Exceptional Care | Spring 2019

12 CLEVELAND CLINIC MARTIN HEALTH Pomegranate salad Makes 6 servings. INGREDIENTS 2 tablespoons fresh lime juice 2 tablespoons olive oil ½ teaspoon Dijon mustard 2 medium bunches arugula, rinsed well and thick stems removed 2 firm but ripe pears, halved, cored and each cut into 6 wedges Salt and black pepper ½ cup crumbled feta cheese (optional) 1 ⁄ 3 cup pecans, toasted and roughly chopped (optional) ½ cup pomegranate seeds (from 1 medium pomegranate) 18 rinsed and dried leaves of Boston, Bibb or green-leaf lettuce (optional) DIRECTIONS • In small bowl, whisk together lime juice, oil and mustard. • In salad bowl, place arugula and pears. Toss with just enough dressing to coat. Season to taste with salt and pepper. • Sprinkle with feta, pecans (if using) and pomegranate seeds, and serve. Or line salad plates with lettuce leaves and mound the salad in center of each. NUTRITION INFORMATION Serving size: 1 ⁄ 6 of recipe. Amount per serving: 92 calories, 5g total fat (less than 1g saturated fat), 14g carbohydrates, less than 1g protein, 2g dietary fiber, 9mg sodium Source: American Institute for Cancer Research Sources: American Academy of Family Physicians; American Cancer Society; American Council on Exercise; American Heart Association YOU MAY think that healthy eating means giving up certain foods. But it really means finding satisfying substitutions for foods that are less nutritious. Give these suggestions a try. Smart swaps Berries or dried fruit sprinkled on oatmeal or whole-wheat cereal with no added sugar. Small-sized latte topped with cinnamon. Chips or pretzels. WHEN YOU WANT THIS: Popsicles. Low-fat sherbet or frozen yogurt topped with fresh fruit. Small whole-grain bagel spread with low-fat cream cheese. Whole- wheat English muffin spread with sugar-free jam. Hummus or mashed avocado. Raw, steamed or baked vegetables tossed with a small amount of olive oil, salt and pepper. Small serving of dark chocolate with at least 70 percent cocoa. TRY THIS HEALTHIER CHOICE: Sugary cereal. Sparkling water with a splash of 100 percent fruit juice. Water flavored with mint leaves, orange slices or cucumber. Medium-sized mocha coffee drink with whipped cream. Crunchy celery, carrots, unsalted nuts, whole-grain crisp breads or plain pop- corn seasoned with your favorite spices. Hash browns or French fries. Frozen grapes. Ice cream. Doughnut or pastry. Mayo on a sandwich. Vegetables served with cream, cheese or a butter sauce. Candy bar. HEALTHY YOU Soda. Baked white or sweet potato filled with salsa.