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Great Antipasti Salad

This healthy side vegetable salad is made quickly and is very fresh tasting. It is a great way to add more vegetables to your meals with little effort. It can be served as a salad, side vegetable, or appetizer, and can be made in advance and kept in your refrigerator. Give it a little extra time to marinate before serving and the flavor will be even better.

Great Antipasti Salad Prep and Cook Time: prep time: 15 minutes; marinating time: 15 minu

Ingredients:
2 cups carrots, turned
1 cups thick sliced celery
1 cup fresh sliced fennel bulb
2 TBS rinsed and quartered Kalamata olives
2 TBS capers, rinsed

Dressing
1 1/2 tsp dried Italian mixed herbs
2 medium cloves garlic, pressed
2 tsp Dijon mustard
1 tsp honey
tsp salt
tsp cracked black pepper
1 TBS fresh lemon juice
extra virgin olive oil to taste

Directions:


  1. Bring salted water to a boil in medium pot while cutting vegetables. Place carrots in boiling water for about 4 minutes and add celery and fennel. Cook for just 1 more minute. Immediately strain through colander and rinse with cold water. Pat dry, and place in a bowl with capers and olives.
  2. Whisk all dressing ingredients together, drizzling olive oil at end a little at a time.
  3. Toss with vegetables and marinate for at least 15 minutes before serving.



Healthy Cooking Tips: The cooking time for this recipe can vary depending on the exact size you cut your vegetables. You want your vegetables to be tender on the outside and still crisp on the inside. When they get to this point remove from the heat. Place them under cold water to stop the cooking, to make them perfect. To check for doneness, insert the tip of a sharp knife. If you overcook the vegetables they won’t hold up and will get soggy quickly. If you under cook them they won’t absorb the dressing. It is also very important that your vegetables have been dried of excess water, so they don’t dilute the flavor of the dressing.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

Great Antipasti Salad
1.00 serving
59.83 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin A 15257.10 IU 305.1 91.8 excellent
vitamin K 78.30 mcg 97.9 29.4 excellent
vitamin C 12.37 mg 20.6 6.2 very good
sodium 458.89 mg 19.1 5.8 very good
dietary fiber 2.93 g 11.7 3.5 very good
potassium 343.97 mg 9.8 3.0 good
manganese 0.18 mg 9.0 2.7 good
vitamin B6 (pyridoxine) 0.13 mg 6.5 2.0 good
molybdenum 4.79 mcg 6.4 1.9 good
folate 20.85 mcg 5.2 1.6 good
phosphorus 48.70 mg 4.9 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Great Antipasti Salad

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For education only, consult a healthcare practitioner for any health problems.


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