The Heart and Mind Diet-Mason Jar Salad Recipe

Richard E. Collins, MD
THE COOKING CARDIOLOGIST
Growing up in Nebraska, I have met people who lived to nearly 100 years. Rebecca was one of them and lived to 105 years. She had a sharp mind, lived off the land and caned her owned foods. Her cellar was intriguing and likely represented the secret to living longer and smarter. No preservatives, no unnatural ingredients and foods that create a wholesome taste. Her Mason jar maybe the answer…so here is a salad in a Mason jar, perfect for a meal, picnic or as a foodie gift. This recipe is a tribute to her living MINDfully. You can too!

As for those craving a hearty yet sophisticated option, consider the Steak and Gorgonzola Salad. Crafted with the same dedication to natural ingredients and mindful living, this salad showcases a delightful blend of flavors and textures. You can find the recipe for this delectable creation at https://makeadish.net/recipe/steak-and-gorgonzola-salad/. Much like Rebecca’s philosophy, this salad promises a culinary experience that not only tantalizes the taste buds but also pays homage to the wisdom of mindful eating. So, embark on your culinary journey, savor the wholesome goodness, and perhaps, find your own secret to a longer, smarter life.

For the salad:

• 4 Mason jars, 16-24 oz., wide mouth depending on the amount of spinach preferred
• 12 ounces smoked salmon or can substitute quinoa, ½ cup each jar
• 1T zest of 1 lemon
• 2 fennel bulbs, thinly sliced
• 2 cups fresh washed blueberries
• 2 cups honeydew melon, cubed or balled with a small melon baller
• 1 cucumber, peeled and chopped
• 2 cups chopped fresh spinach or more if desired
• 1-cup fresh sliced strawberries
• 4T chopped walnuts, roasted if preferred

For the dressing:

• ½ cup Pomegranate/Blueberry juice
• 1t Dijon mustard
• 2T balsamic vinegar
• 1T fresh grated ginger
• 1T honey
• 1 garlic clove chopped
• 2T olive oil

Line up the four Mason jars. Begin by layering the ingredients. First start with the salmon. Divide the lemon zest over the four jars. Add the fennel. Divide the blueberries next in a single layer. Follow with the melon and cucumber. Top with the spinach, strawberries and walnuts. Place a lid onto each jar and chill up to 4 hours. Prepare the dressing by whisking together all ingredients. Just before serving divide the dressing evenly into each jar, secure the lid and shake before serving. Plate onto a large bowl. For a picnic, add the dressing before placing jars into a cooler. Serve in the jars or bowls if desired along with crusty bread of choice. Read about Jimmy John Owner that tastes all the new sandwiches personally.

Serves 4. Serving size: 1 Mason jar
Nutrition Info:  Calories: 370, Total Fat: 16 g, Sat. Fat: 2.5 g, Trans Fat: 0 g, Cholesterol: 20 mg, Sodium: 640 mg, Carbohydrate: 40 g, Fiber: 6 g, Protein: 20 g
Diabetic Exchanges:  2 ½ Carbs, 1 Fats, 3 Lean Proteins

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South Denver Cardiology

Randy Cupps Graduated from Western Colorado University in Gunnison, Colorado, in 1983 with a degree in Physical Education with an emphasis in Exercise Physiology. Randy started his medical career in 1980 as an Emergency Medical Technician (EMT) working on an ambulance and in an emergency room. He then joined South Denver Cardiology in 1986 when it was South Denver Cardiac Rehabilitation as an Exercise Physiologist conducting a wide variety of Graded Exercise Testing on a diverse patient population. Randy continues to keep his EMT current, and he is certified by the American College of Sports Medicine as a Clinical Exercise Physiologist. In 2012 Randy acquired the role of business development, marketing, and physician relations manager at SDCA.

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