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Welcome to Donna Marlor.com, your site for professional sports nutrition coaching. Donna is a registered dietitian and competitive athlete who "walks her talk". Her philosophy of nutrition coaching embraces a holistic approach, with emphasis on natural foods as the foundation for a healthy diet.

Follow her weekly blog on topics related to nutrition, metabolism and psychology.

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17Nov

“Winter” Mediterranean Salad

This salad is gluten-free, low in carbohydrate and a nice seasonal winter salad in place of lettuce.  Fennel is high in manganese, potassium, and vitamin C.  For variety, add artichokes, sweet red peppers and/or or kale.   The Mediterranean Diet  is recommended for weight control and heart health.

Ingredients – Dressing

  • 2 Tbsp (30 ml) red wine vinegar
  • 2 Tbsp (30ml) water
  • 1 tsp dried oregano
  • 1 tsp black pepper
  • ½ tsp kosher salt or coarse sea salt (to taste)
  • 1 tsp Dijon mustard
  • 2 cloves garlic, minced
  • 4 Tbsp extra virgin olive oil

For Salad

  • 2 cups (174 g) sliced fennel bulb (preferable organic)
  • 1-½ cups (240 g) thinly sliced red onion
  • ¾ – 1 cup sliced black olives
  • ¾ cup (45 g) fresh parsley, chopped (may sub dried, but not as flavorful)
  • ½ cup (75 g) crumbled feta cheese
  • 1 can (15-1/2 oz, 439 g) cannellini beans, rinsed and drained
  • 2- 15 oz cans diced red tomatoes, drained

Makes 12 (about ½ cup servings) NUTRITIONAL ANALYSIS:  Calories: 112, Protein: 4.5 g, Carbohydrate: 12 g, Fat 5.5 g, Sat Fat: 1.1 g,Sugar 2.5 g, Fiber 3.5 g

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