Happy Wednesday! B Positive Insider here to introduce a new trend of blog posts for healthy iron-rich recipes: Wellness Wednesday! Every Wednesday in December I'm going to deliver a healthy recipe that is fun to make, eat, and produce a successful plasma donation.
This week's recipe is ham and broccoli pasta salad. There are a few other things in this salad aside from the ham and broccoli, but both are rich in iron so eating the combination boosts your levels two-fold, and the peppers will provide you a lot of Vitamin C, B6, and potassium! It's a great make-ahead easy entrée with colorful additions that will keep your taste buds buzzing.
Ingredients you will need for creamy herb dressing:
½ cup low-fat mayonnaise
⅓ cup nonfat strained greekyogurt
¼ cup reduced-fat sour cream
3 tablespoons rice vinegar or white-wine vinegar
1 tablespoon dijon mustard
1 tablespoon honey
1½ teaspoons dried minced onion or dried chopped chives
1¼ teaspoons dried tarragon or dill
½ teaspoon onion salt or celery salt or ¼ teaspoon of each
Ingredients you will need for the salad:
3 cups cooked whole-wheat fusilli or similar pasta (about 6 ounces dry)
4 cups chopped broccoli florets (about 1½ large heads)
1½ cups diced ham (8 ounces), preferably low-sodium
1 large red or yellow bell pepper (or a combination), diced
¼ cup diced red onion, plus slices for garnish⅓ cup raisins
4 cups spinach leaves (rich in Vitamin A!)
1 cup torn radicchio leaves
Active Preparation: 20 minutes
Ready In: 50 minutes
For the dressing prep, combine mayonnaise, yogurt, sour cream, vinegar, mustard, honey, onion (or chives), tarragon (or dill) and onion salt (and/or celery salt) in a bowl until well blended. Season with salt and pepper.
For the salad prep, combine pasta (after cooked and strained), broccoli, ham, bell pepper, diced onion and raisins in a large bowl. Add the creamy herb dressing and toss until mixed in evenly. Cover and refrigerate to blend the flavors for at least 30 minutes or up to 2 days. Serve on a bed of spinach and radicchio for a fresh flavorful taste with different textures! Add red onion slices to garnish if desired.
This recipe is easy to make ahead and save for lunch the next day too. It's the perfect meal to eat before and after donating!
Your plasma donations help people who need them feel well and happy during the holidays. Sharing your blood plasma spreads joy to people who need therapies, and checking in to our center on Facebook with #sharejoy lets your family and friends know about our program (which may even earn you a $20 referral bonus!). #Sharejoy this holiday season to save lives and help others feel the joy of giving.
Recipe courtesy of EatingWell Magazine: http://www.eatingwell.com/recipe/250075/broccoli-ham-pasta-salad/