MU Extension MU Extension       University of Missouri    ●    Columbia    ●    Kansas City       Missouri S&T     ●    St. Louis

MissouriFamilies.org - Food and Fitness

 

Spelt and Tomato Salad

Jami Nolen

July 4, 2010

 

It's important during picnic season to practice good food safety in the heat, leaving food out no longer than 2 hours. Keep hot food hot and cold food cold. This salad is perfect for picnics because it doesn't contain any heavy mayonaise or egg-based salad dressings, making it taste lighter and better able to withstand the outdoors.

 

Yield

5 servings

 

Ingredients

  • 1 cup uncooked spelt
  • 4 teaspoons extra virgin olive oil
  • 1/4 teaspoon fresh grated lime rind
  • 1 tablespoon fresh lime juice
  • 1 tablespoon white wine vinegar
  • 3/4 teaspoon salt
  • 1/2 teaspoon black pepper
  • 2 cups tomatoes, chopped
  • 1 3/4 cups chopped seeded cucumber
  • 1/3 cup fresh cilantro leaves
  • 3/4 cup sliced peeled avocado

 

Preparation

  1. Cook spelt according to directions. Drain and rinse with cold water; drain well.
  2. Combine oil, rind, juice, vinegar, salt, and pepper in a large bowl; stir with a whisk. Add spelt, tomatoes, cucumber, and cilantro; toss gently to coat. Garnish evenly with avocado. Serve immediately.

 

Nutrition Information

Calories: 208 (36% from fat)
Fat: 8.3 g (sat 1.1 g, mono 4.8 g, poly 1 g)
Protein: 5.6 g
Carbohydrate: 33.4 g
Fiber: 6.1 g
Cholesterol: 0.0 mg
Iron: 2.1 mg
Sodium: 363 mg
Calcium: 16 mg

 

 

Funded in part by USDA SNAP.

Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.

 


University of Missouri logo links to http://extension.missouri.edu

Site Administrator:
mofamweb@missouri.edu
Copyright  ADA  Equal Opportunity


MissouriFamilies is produced by the College of Human Environmental Sciences,
Extension Division, University of Missouri

Last update: Friday, July 30, 2010