Recipe:
This Mediterranean-inspired salad is full of crunchy and refreshing cucumbers, juicy tomatoes, and tender and hearty lentils with a tangy yogurt lemon dill dressing. It is loaded with protein for keeping nails long and strong.
Tomatoes contain biotin, which may help strengthen nails. Yogurt is an excellent source of calcium, which may help nails grow faster. Spinach and lentils are both great sources of iron, which may help keep nails smooth and protect them from becoming brittle. Zinc is important for protecting against white spots or lines on fingernails, and it is found in lentils and yogurt.
Ingredients:
For the salad:
8 cups baby spinach
1 cup dry green lentils, cooked
2 cups cherry tomatoes, chopped
2 large cucumbers, chopped
For the herbed yogurt dressing:
1⁄2 cup low-fat yogurt
2 tablespoons lemon juice
2 cloves garlic, minced
1⁄2 tablespoon dried dill
1⁄2 teaspoon salt
Instructions:
In a large bowl, add spinach, lentils, tomatoes, and cucumber.
In a small bowl, whisk together all dressing ingredients. Pour dressing over salad and mix to combine.
Yields: 4 servings
Per serving: 250 calories, 17.8 g protein, 43.7 g carbohydrates, 9.8 g fiber, 7.2 g sugars, 1.4 g fat, 0.4 g saturated fat, 0 g trans fat, 2 mg cholesterol, 991 mg sodium, 217 mg calcium, 0.1 g omega-3 fats, 8011 IU vitamin A, 52.7 mg vitamin C, 0.7 mg vitamin E, 7.5 mg iron, 2.2 mg zinc
Lisa Drayer, M.A., R.D.,
is the author of THE BEAUTY DIET and STRONG, SLIM, and 30! For more of Lisa’s Beauty Bites, visit www.lisadrayer.com.