Strawberry Salad with fresh Honey Lime Vinaigrette — Transcript

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1. 0:00foreign
2. 0:02[Music]
3. 0:10Frisby and I am a registered dietitian
4. 0:13for The Culinary medicine program at the
5. 0:15University of Arkansas for medical
6. 0:17Sciences we have partnered with get
7. 0:20healthy UAMS to introduce a series of
8. 0:24cooking videos where we focus on a
9. 0:27nutrition related topic and also a
10. 0:30specific illness or disease State and
11. 0:33talk about how to eat healthy when
12. 0:35living with those conditions or tips for
13. 0:38preventing those conditions I'm here in
14. 0:41our culinary medicine teaching kitchen
15. 0:42on the UAMS campus we're located in the
16. 0:45institute on Aging building
17. 0:48today I am going to prepare a strawberry
18. 0:51salad with honey lime vinaigrette and I
19. 0:54will be talking about cardiovascular
20. 0:57health
21. 0:57so this salad is a great recipe to use
22. 1:01when
23. 1:03berries are in season you can change out
24. 1:06the berries used in the recipe depending
25. 1:08on what's available either at your
26. 1:10farmer's market or at your local grocery
27. 1:13store we're using strawberries today
28. 1:17so to get started I have all of my
29. 1:20ingredients out in front of me this is
30. 1:22something that I encourage you to do
31. 1:24when you're cooking at home in your
32. 1:26kitchen make sure that you read through
33. 1:29your entire recipe so start at the top
34. 1:31of that ingredient list make sure that
35. 1:34you pull everything out of your pantry
36. 1:35everything out of your fridge have it
37. 1:38laid out in front of you so you know
38. 1:39that you have all of the ingredients to
39. 1:41complete that healthy recipe
40. 1:43and then take a look at the steps that
41. 1:46are involved in making your recipe know
42. 1:48how much time you're going to need to
43. 1:50prepare this healthy meal taking these
44. 1:52small steps at the beginning of the
45. 1:54cooking process is going to set you up
46. 1:56for Success when you're making these
47. 1:59healthy recipes
48. 2:00and the more prepared we are the better
49. 2:02our food is going to taste
50. 2:04so let's get started with this delicious
51. 2:07strawberry salad
52. 2:09the ingredients for my salad today are
53. 2:12going to be six cups of mixed greens or
54. 2:16spinach I've got my mixed greens today
55. 2:19and because I'm preparing this recipe
56. 2:22for myself I have reduced the quantity
57. 2:24of all of my ingredients by half so
58. 2:28this doesn't quite look like six cups
59. 2:30but that's just TV magic for you
60. 2:32I am using one cup of strawberries
61. 2:36a quarter of a red onion
62. 2:40one tablespoon of grated Parmesan cheese
63. 2:43two tablespoons of lime juice so that's
64. 2:46about one lime
65. 2:47one tablespoon of red wine vinegar
66. 2:50one tablespoon of honey
67. 2:52one teaspoon of Dijon mustard a
68. 2:55tablespoon of fresh basil two
69. 2:58tablespoons of extra virgin olive oil
70. 3:00we'll talk about that healthy fat here
71. 3:02in a few minutes so keep that one in
72. 3:04mind
73. 3:04two tablespoons of poppy seeds and then
74. 3:08some fresh black pepper to taste
75. 3:12so I've got my mixed greens that have
76. 3:14been washed and dried already in my bowl
77. 3:16I know that I need to thinly slice my
78. 3:19red onion
79. 3:23aromatic vegetables like onions are a
80. 3:27really really great ingredient to put in
81. 3:29something like a salad to add a lot of
82. 3:31flavor to get some extra nutrition and
83. 3:36you're not adding a lot of fat or a lot
84. 3:37of extra calories
85. 3:39so I like red onions for the salad
86. 3:42recipe because they offer a little bit
87. 3:43of a bite
88. 3:46and now I'm honestly not a big onion fan
89. 3:48so a little tip
90. 3:51if you
91. 3:53have a raw onion and you want to reduce
92. 3:55some of that really strong flavor you
93. 3:57can cut your red onion your green onion
94. 3:59your yellow onion it even works for
95. 4:01radishes you can go ahead and cut those
96. 4:03soak them in ice water for about 20
97. 4:06minutes and then drain them and you
98. 4:07still get the wonderful flavor of those
99. 4:10vegetables but they aren't quite as
100. 4:12harsh on your palette
101. 4:14so
102. 4:15I'm cutting off the top and the bottom
103. 4:17of my pre-cut onion
104. 4:21and then I'm just going to thinly slice
105. 4:24so I will keep
106. 4:25the tip of my knife down on my cutting
107. 4:28board
108. 4:30I've got a good grip on my onion but I'm
109. 4:32making sure to make a little claw just
110. 4:35to protect my fingertips and I'm just
111. 4:37going to carefully
112. 4:39thinly slice
113. 4:44this Red Onion adds a beautiful
114. 4:47beautiful flavor and a nice crunch to
115. 4:50our salad so I've got my handy bench
116. 4:52scraper I'm going to get this onion
117. 4:55out of the way
118. 4:57next up I've got some
119. 5:01strawberries this is the berry that
120. 5:04we're using in our salad today I am
121. 5:06going to need to slice this as well so I
122. 5:09don't really want the whole I don't
123. 5:11really want the Green Top so I'm just
124. 5:13going to carefully cut that out
125. 5:17there are fancy tools that will do this
126. 5:19for you so if you're interested in
127. 5:21making that process a little bit easier
128. 5:22check out your local kitchen store or
129. 5:25everybody's favorite Amazon and you can
130. 5:28find a little tool that pulls that
131. 5:31middle of the strawberry that whole
132. 5:32right out for you
133. 5:34so strawberries
134. 5:37are full of antioxidants
135. 5:39which provide excellent health benefits
136. 5:42they are also
137. 5:45a very tasty colorful fruit and one of
138. 5:48the things that can help improve our
139. 5:50overall heart health is adding in those
140. 5:52fruits and vegetables so getting about
141. 5:55four to five servings of both fruit and
142. 5:57vegetables per day is what's recommended
143. 5:59for
144. 6:01a healthy diet by the American Heart
145. 6:03Association
146. 6:04so just keep in mind that that's about
147. 6:07two cups of fruit per day and about two
148. 6:11and a half cups of vegetables so a
149. 6:13serving of vegetables is going to be one
150. 6:17cup raw or half cup cooked and then when
151. 6:20you're thinking about fruit
152. 6:22think about a piece that's the size of
153. 6:24your fist
154. 6:25you know going to the grocery store
155. 6:26sometimes we can get those monster
156. 6:29fruits and veggies so just keeping in
157. 6:31mind what the actual serving size is
158. 6:34when you're choosing your fruits and
159. 6:36vegetables will help you make it to your
160. 6:39fruit and veggie goal for the day so
161. 6:41those fruits and vegetables are going to
162. 6:43be full of fiber
163. 6:44of excellent vitamins and minerals
164. 6:48and that is the first step in getting
165. 6:52started on a heart healthy diet so I'm
166. 6:55just slicing my strawberries
167. 6:58cute little heart shapes for our heart
168. 7:01health
169. 7:03we also want to make sure that we're
170. 7:05getting enough fiber in our diets from
171. 7:09those fruits and vegetables from whole
172. 7:11grains
173. 7:12so opting for whole wheat whole grain
174. 7:16products things that are full of that
175. 7:19dietary fiber are going to help
176. 7:22reduce our blood pressure which is going
177. 7:24to impact our overall heart health
178. 7:29so slicing my strawberries
179. 7:32these smell so good we have got some
180. 7:35really great smelling ingredients for
181. 7:37this salad
182. 7:40okay one more
183. 7:42so I'm just carefully cutting
184. 7:44and push this out to the side and then
185. 7:47I've got some basil which is a great way
186. 7:50to add flavor again without adding a ton
187. 7:54of calories or added fat
188. 7:56so I'm just pulling off the leaves
189. 7:59I'm going to chiffonade this basil now
190. 8:03that technique means cutting the basil
191. 8:05Into Thin little strips so the easiest
192. 8:07way that I can do that is to take my
193. 8:10leaf
194. 8:11and I'm just going to roll it up
195. 8:15from Top
196. 8:17to bottom
197. 8:19and this will help me cut efficiently
198. 8:21and get some beautiful beautiful ribbons
199. 8:23on that basil
200. 8:27pressing down gently making sure I get
201. 8:29all the way through
202. 8:33just like that
203. 8:35so I'll save some time and I'll actually
204. 8:37put a couple of these together which is
205. 8:40totally something you can do
206. 8:43and this already smells so good and I
207. 8:46know that it's going to have great
208. 8:48flavor for my strawberry basil salad
209. 8:52with honey lime vinaigrette
210. 8:54so again rolling up that basil
211. 8:58and cutting into my Thin Beautiful
212. 9:00ribbons
213. 9:03so nutrition isn't the only factor that
214. 9:07plays a role in heart health we want to
215. 9:10think about healthy eating but we also
216. 9:12want to think about getting in enough
217. 9:13physical activity
218. 9:15on a daily basis and on a weekly basis
219. 9:17now physical activity can be anything
220. 9:19from walking briskly to cleaning your
221. 9:24living space to doing some outdoor
222. 9:26gardening or running cycling
223. 9:28participating in any kind of sport so
224. 9:30making sure that we're getting our heart
225. 9:32rates up that we are moving is going to
226. 9:35contribute to our overall heart health
227. 9:38so I've got my ingredients ready to go
228. 9:41now I'm going to make the dressing
229. 9:43this is a super simple honey lime
230. 9:45vinaigrette and it's so much fun to make
231. 9:49your own salad dressings it's a great
232. 9:50first step if you are a new cook in the
233. 9:53kitchen it's something that you can
234. 9:56customize you can add as much of any
235. 9:58flavors that you want you can use what
236. 10:00you have on hand try different types of
237. 10:02vinegars
238. 10:03but stick with a plant-based oil like
239. 10:07the olive oil that I'm using today
240. 10:10is going to be a polyunsaturated fat
241. 10:13it's going to be the healthier fat
242. 10:16option because we do need fats in our
243. 10:18diet this is going to be a heart healthy
244. 10:20fat so I've got my olive oil
245. 10:23I've got my red wine vinegar
246. 10:26so choosing unsaturated fats is going to
247. 10:29be better for heart health than choosing
248. 10:31saturated fats so if you're kind of
249. 10:32confused about the difference between
250. 10:34the two think about unsaturated fats
251. 10:37being liquid at room temperature and
252. 10:39saturated fats are going to be those
253. 10:41fats that are solid at room temperature
254. 10:42so we want to limit those and go for the
255. 10:46more unsaturated fats when we're
256. 10:48thinking about a healthy diet so we got
257. 10:51my olive oil I've got my vinegar I have
258. 10:55the juice of a lime so for my half
259. 10:57recipe using a half lime
260. 11:00I like to juice my citrus fruits cut
261. 11:04side up that way if there's any seeds I
262. 11:06can try to catch them with my hand
263. 11:08before they make it into the bowl
264. 11:11so I've got that going
265. 11:13next I need
266. 11:16some honey
267. 11:19so this adds some sweetness that
268. 11:21balances out the saltiness
269. 11:25the acidity of that lime juice and that
270. 11:28vinegar
271. 11:32so I've got some
272. 11:34Dijon mustard as well
273. 11:37this is going to provide some tang and a
274. 11:40little bit of body for my dressing
275. 11:45and you can use any type of mustard that
276. 11:47you may have on hand this Dijon mustard
277. 11:49just going to be a little bit sweeter
278. 11:51then I have my
279. 11:54basil I'm going to use my bench scraper
280. 11:56again
281. 11:57add it to my bowl
282. 11:59now you can use a bowl you can use a jar
283. 12:02with a lid to shake up your dressing
284. 12:04whatever works for you
285. 12:07but we are able to customize our flavors
286. 12:09use some of the things that we have in
287. 12:11our pantry add some fresh ingredients
288. 12:13and we have a wonderful less expensive
289. 12:16version of a salad dressing and we also
290. 12:19know what's going into it so we don't
291. 12:21have any artificial flavors we don't
292. 12:23have any preservatives we don't have any
293. 12:25additives we're able to customize our
294. 12:28dressing
295. 12:29and it's going to taste delicious
296. 12:32so I've got my ingredients for my
297. 12:33dressing
298. 12:37I'm going to whisk it together so I'm
299. 12:40keeping my whisk down
300. 12:42to the bottom of the bowl to make sure
301. 12:44that I'm scooping up that honey
302. 12:45incorporating it into the rest of my
303. 12:49salad
304. 12:54I'll put that to the side let those
305. 12:56flavors come together just a little bit
306. 12:57now it's time to assemble now I really
307. 13:00like to dress my salad as a whole I find
308. 13:04that you get more of those flavors when
309. 13:06everything is mixed together as opposed
310. 13:09to putting your ingredients one by one
311. 13:11in your salad bowl and then topping it
312. 13:13with dressing it also helps really get
313. 13:16those flavors into the greens that
314. 13:18you're using so if you're using a
315. 13:20heartier green like kale you definitely
316. 13:22want to get that dressing on early give
317. 13:24it a little massage to help distribute
318. 13:27that flavor and to soften up your kale
319. 13:30and I like using big bowls sometimes we
320. 13:34get overwhelmed and don't really want to
321. 13:36have to clean a whole bunch of things or
322. 13:38use our big equipment but trust me
323. 13:41having a big bowl having enough room to
324. 13:43mix your ingredients together having a
325. 13:45cutting board that's big enough to fit
326. 13:47all of the things that you're cutting is
327. 13:50going to make you just feel more
328. 13:51comfortable when you're working in the
329. 13:53kitchen
330. 13:54so I've got my leafy greens I am going
331. 13:57to add
332. 13:58my red onion
333. 14:01just break that apart with my fingers
334. 14:05and I've got my beautiful sliced
335. 14:07strawberries
336. 14:11okay
337. 14:12and
338. 14:14I am going to
339. 14:16pour my dressing on top of my salad
340. 14:22you know and talking about those kitchen
341. 14:24tips
342. 14:25that make life a little bit easier when
343. 14:28we're thinking about our heart health we
344. 14:30want to manage stress and know that
345. 14:33stress really impacts
346. 14:36our overall health you can eat all the
347. 14:38healthy foods you can get in all the
348. 14:40physical activity but if you are not
349. 14:42managing stress taking care of yourself
350. 14:45it's going to have a negative impact on
351. 14:47your heart health so take the extra step
352. 14:50to make sure that you are comfortable in
353. 14:53what you're doing whether
354. 14:55that's in the kitchen whether that's at
355. 14:58your job give yourself time to breathe
356. 15:01freedom to move around
357. 15:04be mindful in your daily activities
358. 15:08and find a stress relief that works for
359. 15:11you
360. 15:12that helps you manage everything that
361. 15:15you have going on in life
362. 15:16so I've got my salad mixed together I
363. 15:18have a couple final ingredients I've got
364. 15:20that black pepper for flavor
365. 15:24I've got poppy seeds which are going to
366. 15:27add
367. 15:28a nice crunch
368. 15:30and seeds are
369. 15:32full of fiber
370. 15:35and most have a little bit of protein
371. 15:37too it's an excellent addition when
372. 15:39you're thinking about adding something
373. 15:41to a salad that's not full of
374. 15:45unhealthy fats or added salt extra
375. 15:48sodium or added sugar add some seeds in
376. 15:51it gives it a nice Crunch and really
377. 15:52adds a different component to your salad
378. 15:56and then I have some Parmesan cheese so
379. 15:59I actually didn't use any salt when
380. 16:01making this salad but I know that that
381. 16:03parmesan cheese is going to have a
382. 16:04little bit of a salty flavor and that's
383. 16:07perfectly fine I love when you have
384. 16:09those ingredients that do more than one
385. 16:11thing for your recipe so not only tastes
386. 16:14good but it provides that salty element
387. 16:19all right
388. 16:20got my salad Blended together
389. 16:24I'm gonna put it out on my plate
390. 16:29so with that
391. 16:31beautiful salad dressing that we made
392. 16:33that honey lime vinaigrette smells
393. 16:36amazing
394. 16:38my heart-shaped strawberries are
395. 16:41beautiful that red onion is going to add
396. 16:43some flavor and add a nice Crunch and
397. 16:46this is an easy salad to whip up it just
398. 16:48takes a few minutes it's nice to use
399. 16:50what you have on hand and you can
400. 16:53customize whether it's your dressing or
401. 16:56your fruits or veggies and make a really
402. 16:59really delicious salad
403. 17:01feel like I could add some grated
404. 17:03carrots to this salad and it would not
405. 17:05only increase the vibrancy but add a
406. 17:07little bit of sweetness and some really
407. 17:08great texture
408. 17:10so when we're thinking about eating
409. 17:12healthy foods to improve or take care of
410. 17:15our heart health we want to make sure
411. 17:17that our plate is half full of those
412. 17:19vegetables that we're getting our four
413. 17:22to five servings of fruits and
414. 17:23vegetables per day that we're choosing
415. 17:26fiber rich foods that we've got great
416. 17:29lean proteins to help keep us strong
417. 17:33help keep us full we're getting in that
418. 17:36physical activity we're managing our
419. 17:38stress we're staying hydrated and
420. 17:42we are just taking care of ourselves
421. 17:45from outside in
422. 17:49and for more
423. 17:52tips tricks and resources you can visit
424. 17:56gethealthy.uams.edu
425. 18:00thank you so much for joining me in the
426. 18:02culinary medicine kitchen here at UAMS
427. 18:05where we are cooking for a better state
428. 18:08of health