Winter Salad

Dressing – makes a ton of servings (~10)

½ cup apple cider vinegar*

½ cup oil of choice**

3 tbsp honey (or to taste)

½ tsp granulated garlic (or minced garlic as long as it’s not date night.. or maybe especially if its date night? Depends on what you’re in to)

Salt and pepper to taste

Salad – enough for 1 serving

1-2 handfuls of baby spinach

1-2 sliced brussel sprouts

1/3 cup cooked multigrain rice***

¼ cup sweet potato, cut into small cubes and roasted***

2-3 tbsp dried cranberries

3-4 candied walnuts, chopped

1. In a mason jar, add the salad dressing ingredients and shake it baby.

2. I’m not sure you need my instructions on how to put a salad together. Plate/bowl. Put the things on/in the plate/bowl. Pour preferred dressing amount over the things on/in the plate/bowl. Chow down.

3. Enjoy :)

*Apple cider vinegar is made by fermenting apples which results in a product that’s rich in probiotics. Its distinct flavour and preservative capabilities has made it a staple in the kitchen for generations. It has been suggested that it may possess some pharmaceutical properties but only until recently was there scientific evidence to back it up. In a recent meta-analysis that included 9 randomized clinical trials and over 600 subjects (aka blue-ribbon baby level research), researchers found some interesting results. In type-2 diabetic patients, regular use of ≤15mL of apple cider vinegar daily for >8 weeks resulted in decreased total cholesterol (so both HDL “good” and LDL “bad” cholesterol) and fasting plasma glucose levels. There was suggestion that it could reduce triglyceride levels as well. In non-diabetic patients the most significant result was an increased in HDL (“good”) cholesterol. There were some mild side effects noted including stomach burning and intolerance to vinegar. ^

Tldr; There is research to suggest the following in regard to regular use of apple cider vinegar:

- 15mL per day may be the optimal daily dose

- It requires more than 8 weeks of daily use to provide results

- In those with type 2 diabetes: it may reduce total cholesterol, fasting plasma glucose and potentially triglyceride levels

- In those without type 2 diabetes: it may increase HDL (“good”) cholesterol

- May cause stomach burning, and should be avoided if you have an intolerance

**You can use whichever oil you prefer. This could be because of cost, flavour, consistency, or health-focused needs. Here’s a quick summary of different fats/oils, their benefits and their sources:

-Monounsaturated fats: Chemically, they have 1 (mono) double bond. Monounsaturated fats can help decrease LDL (“bad”) cholesterol levels and improve heart health. Sources include avocado, peanut, olive and canola oils

-Polyunsaturated fats: Chemically, they have more than 1 (poly) double bond. Omega 3s are polyunsaturated fats and they’ve been shown to lower LDL (“bad”) cholesterol, triglycerides and reduce the risk of heart attack and stroke. Sources include soybean, flaxseed, walnut and canola oils (canola has both mono and polyunsaturated fats). Omega 6 is also a polyunsaturated fat that can reduce LDL, but also HDL (“good”) so it should be taken in moderation. Sources of Omega 6 are sunflower, safflower, and corn oils.

***Rice and roasted sweet potatoes are something that I will often cook randomly to just have available in the fridge. I find you can add these to anything and make a meal out of it. Also, if you don’t have a rice cooker, get one. It’s life changing. I followed the usual directions in my rice cooker for the wild rice. For the sweet potatoes, cut them up into your preferred size bites, spray with pam, dust with salt and pepper, and toss in the oven at 425F for 20ish minutes and toss in the fridge for your next meal. ;)

^ Hadi, A., Pourmasoumi, M., Najafgholizadeh, A., Clark, C. C. T., & Esmaillzadeh, A. (2021). The effect of apple cider vinegar on lipid profiles and glycemic parameters: a systematic review and meta-analysis of randomized clinical trials. BMC Complementary Medicine and Therapies, 21(1), 179. https://doi.org/10.1186/s12906-021-03351-w

Salad with ~2tbsp Dressing

Energy: 394kcal

Protein: 6g – add some chicken to this recipe for lean protein

Fat: 21g

CHO: 23g

Fibre: 5g