Thursday, July 31, 2014

Salad Ideas

Salad with Chicken, Goat Cheese, Balsamic Dressing and Cucumbers
Photo Credit: Jenny 

My biggest pet peeve is when people say that they are being healthy by eating a salad, but their salad actually is packed with ranch or blue cheese dressing, pecans, cheese and bacon. That is not healthy and is probably more calories than eating a cheese burger.

Here are some of my favorite salad choices without adding too many carbohydrates. You can mix and assemble these however you want.

Dressing: Remember that it is reasonable to ask restaurants for dressing on the side so you can control how much dressing you eat. They could dump on anywhere from 1/8 to 1/2 cup of dressing.
  • Red Wine Vinagrette
  • Lemon Juice
  • Lime Juice
  • Low Fat Dressings
  • Ginger 
  • Garlic 
  • Cilantro
Greens: Do not choose iceberg. Iceberg lettuce has no nutrition in it!
  • Kale
  • Spinach
  • Romaine Lettuce
  • Chard 
  • Cabbage 
  • Sprouts 
  • Watercress 

Grains and Starchy Veggies: These give you a good burst of energy
  • Sweet Potato 
  • Quinoa 
  • Winter Squash 
  • Whole Grain Pasta 
  • Barley 
Protein: These give you longer and sustained energy 
  • Eggs
  • Tuna
  • Salmon
  • Chicken
  • Beef
  • Shrimp 
  • Tofu 
  • Tempeh 
  • Seitan 
  • Turkey
  • Chickpeas 
Beans or Lentils: Beans and lentils provide a healthy source of protein
  • Kidney Beans 
  • Navy Beans 
  • Split Peas 
  • Lima Beans 
  • Soybeans 
  • Lentils
Healthy Fats: These provide long lasting energy! 
  • Chia Seeds 
  • Nuts 
  • Sunflower Seeds 
  • Soy Nuts 
Extra Veggies: These are great choices to fill you up
  • Broccoli 
  • Cucumbers
  • Asparagus 
  • Carrots
  • Mushrooms 
  • Cauliflower 
  • Beans 
  • Peas 
  • Onions 
  • Corn 
  • Tomatoes 
  • Peppers 
  • Zucchini 

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