As a working mother, wife and student, I must admit that there are many nights that I pick up dinner for my family in effort to save a little time. It could be Costco pizza one night and Taco Bell the next.  One of my husband’s favorite ways to spend time and to show his family love and care is to take us out to dine at restaurants.  I would never want to deny him that simple pleasure but feel a twinge of guilt whenever we go out.  I am not proud to say that my family eats out as often as we do.  It can be as many as four times a week. So, when I take the time and make the effort to prepare a meal, I like to make things that are both healthy and delicious.  It is my way of counteracting some of the effects of our not-so-healthy meal selections.

I realize the importance of adding fruits and vegetables to our meals, so I try to find different ways to prepare foods that are out of the ordinary and good for us.  My Easy Caesar Salad is usually served as a side dish, but it is also an easy item that I can prepare at a moment’s notice.  I can also add shredded chicken to the dish to make it an entrée.

I prefer to use romaine lettuce when making salads because the nutritional content is greater than what you get from iceberg lettuce.  Per cup, romaine lettuce provides more than 10 times the vitamin A than iceberg.  Vitamin A is important for healthy teeth, skin, and body tissue.  Vitamin A also helps with the enhancement of vision, particularly in low light.  Romaine lettuce contains 48 micrograms of vitamin K, while iceberg contains 17.  The body needs vitamin K for protein building that supports healthy bones and tissues.  Vitamin K is necessary for the clotting of blood.  Romaine lettuce is a good source of folate.  Romaine lettuce provides 64 micrograms of folate per cup while iceberg provides 21 micrograms.  It has been found that people who consume adequate amounts of folate may be at decreased risk for developing cancer.  Folate may also help alleviate symptoms of anemia and depression.   I have also found that buying lettuce by the head lasts much longer and is less expensive than buying pre-cut lettuce in bags.

The pumpkin seeds, also known as pepitas, add a nice crunch but they are a great addition because these small seeds pack a healthy punch to the dish.  The pumpkin seeds are my secret weapon.  A 1-ounce serving of roasted pumpkin seeds has almost 14 grams of fat, all but 2.5 grams of those fats are heart-healthy mono- and polyunsaturated.  Pepitas are loaded with essential fatty acids, EFA, omega-3 and omega-6.  Omega-3 fatty acids reduce inflammation and may help lower your risk of heart disease, cancer and arthritis, according to the University of Maryland Medical Center.

References

Martinac, Paula. https://www.livestrong.com/article/19382-pumpkin-seed-benefits/. 3 October 2017. Article. 23 February 2018.

R.D., Leah Hart. https://www.livestrong.com/article/408131-nutritional-value-of-romaine-vs-iceberg-lettuce/. 3 October 2017. Article. 23 February 2018.