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By Root 356 0

few days, prepare all the ingredients but store them separately. That way you can easily and literally throw this salad together when you're ready for it!)

Preparation time: 10 minutes

Yield: 6 servings

3 tablespoons red wine vinegar

3 tablespoons orange juice

3 tablespoons canola oil

8 ounces fresh baby spinach

1 1/2 cups fresh orange segments, cut into chunks (or 1 1/2 cups canned mandarin oranges)

2 cups cooked, cubed chicken

1/4 cup dried cranberries

1/4 cup slivered almonds, toasted

1 Whisk the vinegar, orange juice, and canola oil in a small bowl and set aside.

2 Mix together the spinach, orange segments (or mandarin oranges), chicken, cranberries, and almonds. Toss with enough of the dressing to coat all the ingredients evenly.

3 Divide onto 6 plates and serve.

Per serving: Calories 214 (From Fat 99); Glycemic Load 7 (Low); Fat 11g (Saturated 1g); Cholesterol 40mg; Sodium 64mg; Carbohydrate 13g (Dietary Fiber 3g); Protein 17g.

Don't like spinach? You may be a supertaster

Do spinach and asparagus taste pungent and bitter to you? Ever wonder how in the world sane people enjoy these foods? Well, you just may be a supertaster. People experience taste differently depending on the number of fungiform papillae on their tongues — also known as those little red bumps you see on your tongue. People with a lot of papillae have a very strong sense of taste (in other words, they're supertasters!); people with the average amount of papillae enjoy the flavors of all kinds of foods; and people with fewer papillae don't notice much difference in flavors.

Your child's number of papillae may explain why he's a picky eater. Kids have more papillae than adults, so their taste buds are hyper sensitive. Giving them some time and reintroducing foods as they get older is a good way to expand their diet choices. They may begin to enjoy foods such as spinach and asparagus more as their taste sensitivity declines with age.

If you suspect you're a supertaster, don't fret. You can replace spinach in salads with milder lettuces, such as mixed baby greens or romaine. Don't feel that you have to abandon a recipe completely. You can always find some simple replacements.

Speedy south-of-the-border options

Tacos and burritos are ideal for quick, healthy low-glycemic lunches. Tortillas, specifically the whole wheat and corn varieties, are lower-glycemic, making them a better choice than higher-glycemic breads. You can load tortillas up with healthy foods for a satisfying lunch, like in the two recipes that follow.

The Mexican dishes you cook at home are far different than what you receive in a Mexican restaurant. You ultimately take in far more calories and fat at the restaurant. Making Mexican favorites at home helps you to enjoy the Mexican food you're craving while keeping it off of your thighs.

Fish Tacos

You can make tacos with just about any type of meat. This recipe calls for fish and is a great way to use any white fish you have on hand. Don't let the long list of ingredients fool you. These fish tacos are quick and easy to prepare.

Specialty tool: Gas or charcoal grill, or grill pan

Preparation time: 20 minutes

Cooking time: 3 minutes

Yield: 4 servings

4 pieces (2 pounds) of cod or any other white fish

3 tablespoons fresh lime juice, plus 2 teaspoons

1/4 cup canola oil

2 teaspoons chili powder

1 teaspoon ground cumin

1 teaspoon ground coriander seeds

1/2 teaspoon oregano

2 teaspoons minced garlic

Salt to taste

2 cups finely shredded green cabbage

1 teaspoon honey

2 tablespoons minced green onion

2 teaspoons chopped cilantro

Eight 8-inch whole-wheat flour or corn tortillas

1 Preheat the grill or grill pan to medium-high.

2 Cut each piece of fish into 4 pieces for a total of 16 equal slices.

3 Combine the 3 tablespoons of lime juice with the canola oil, chili powder, cumin, coriander, oregano, garlic, and salt to make a marinade. Coat