Salad

Salad Selections

The first thing that comes to most minds when they hear the term "healthy" or "diet" is "Salads." Lots of boring salad. I'm talking iceberg lettuce, a measly slice of tomato and cucumber topped with a dry piece of grilled chicken. Sound familiar? Sound unappealing? Sound both? Yup- to me too. Truth is though, when done right, salads can be delicious and nutritious and actually kind of fun. I used to eat the plain boring salad- which by the way, doesn't even offer much nutritional value. But, I have done the leg work (lucky for you) and I'm going to share some salad ideas.

First off lets start with the lettuce. Iceberg, although crunchy and quenching doesn't offer nearly as much nutrient and antioxidant value as Romaine, Baby Spinach, Arugula and Red leaf. The healthiest is Spinach, which crushes all others in the Healthful Department especially in its high levels of Vitamin K (Bone Health) & Vitamin A (Immunity & Skin). Spinach is also an anti-inflammatory and good for blood pressure. However, if Spinach isn't your favorite, you can always get "Spring Mix" which is a tasty combination of a few lettuces. And if it's crunch you really crave (I do!), you can mix a handful of Romaine in with your Spring Mix. How creative are we?!

Next, we will discuss your toppings. Your goal is to "Eat a Rainbow." Try and remember this term, as different colored vegetables offer different vitamins/nutrients. Without getting to technical but still educating you, here's a list from Rawforbeauty.com that shares the benefits:

There you have it. Let these benefits lead you using your favorites in making a colorful masterpiece! Also, keep in mind that veggies are their most nutritious consumed raw. Cooking depletes some value. That's not to say that grilled, steamed or roasted veggies aren't good for you, just don't over do the heat, Foxes. And please no "fried" or "tempura" veggie variations.

Now that you have your veggies sorted out, lets talk protein. You need a good source of protein in your salad to complete the meal and to keep satiated. Vegetables although high in nutrients do not contain high levels of protein. That's ok though, because we are just going to add some more deliciousness to your salad. Pick one protein: Lean Chicken/Turkey/Beef (any variety:ground, breast, low-sodium cold-cut, or loin)), or Fish (tuna, salmon, shrimp, scallop, crab, lobster) and keep it to one serving size (approximately 4 oz. or 120-150 calories). You can grill, broil, or steam to prepare. If flavor is a concern, try a rub of spices or marinate in some lemon juice, salt & pepper (a little goes a long way in the flavor department, believe it or not). You can also marinate in a drop of low sodium soy or terriyaki sauce. Keep it simple.

If you're vegetarian, you can do: Hard-boiled egg, Soy (Tofu), Beans, Nuts, Cheese- or a combo of all. Again watch your serving size and/or calories. For example 100 calories in 1/4 cup beans with 2 tablespoons of light feta for 35 cals is perfect. Just don't just start tossing things in. Stay mindful and measure! Also, on a side note certain cheeses are less caloric and fattening than others. I like Feta, Goat & Bleu varieties on my salad (they run about 70 cals an oz). Also an individual Light String Cheese diced up can be yummy in your greens. Get artistic!

Now to dress the beauty up. This is where a lot of people REALLY destroy their salads and it REALLY stinks! You're doing a good thing by making this beautiful meal and then your efforts go to waste when you pour on some high fat, high sodium, high caloric dressing and kill it. Awful! Lets not do that, please. Personally I like a little Salt, pepper, EVOO and Vinegar. You can have Red Wine, White, Balsamic, or Apple Cider Vinegar (which is delicious and a Fat Flusher- Score!). EVOO, lemon and some salt is really good too. But again, I've said it before- Watch your portions. Measure one tblspn of heart healthy EVOO for 120 calories. That's it. If you want more, add vinegar, which is a  freebie. Those creamy options are really disasters and the light varieties don't really taste too great either. If you MUST do bottled dressing, there are some creamy versions made lighter with yogurt, although I'd still recommend a Vinaigrette/oil-based dressing. Whichever route you go, always choose light varieties (keep at 100 calories), measure (!!!), and do yourself a favor and put some asparagus in your salad to help flush out all the sodium.

Lastly, I'm sure you already know always ask for dressing on the side when dining out. Good luck my Veggie Vixens! xo

Greek Godess (My Favorite)

In a large bowl I mixed: 

One handful of Romaine lettuce, a handful of Spring Mix

Diced Cucumber

Diced Tomatoes

Red Onion Slices

Diced Green pepper

Few Kalamata Olives

Roasted Acorn Squash (leftovers)

1 Tblspn Light Feta cheese

4 oz Grilled Salmon filet

Tossed in 2 Tblspn Red Wine Vinegar, 1 Tblspn EVOO, Salt, pepper, dried Oregano.

You can follow my lead or add on more or even take some veggies off- make it your own. A few of my other favorite Greek Salad Toppers are roasted peppers, pimentos, artichokes & hearts of palm.