Making a good salad

Suzieqt81

I enjoy a good salad, but lately out of fear of wasted calories...my salads have been rather boring. Anyone know of a way to spice up your salad life without over doing it on calories? I mean the dressings alone will kill your calorie goals. This applies to all salads, not just leafy green salads...if you have ideas please share them. I remember back in the day, when south beach diet foods were still in the super markets...there was this chicken salad with cranberries and walnuts I think, low calorie and I just adored it. I have been unable to find something like that since. I am afraid to make my own for fear of going over calories...or sugars, or carbs lol...dont get me wrong...its just after awhile, after working hard on something... you start to realize the hidden calories, say...in juices or sodas, calories in things you can possibly do without like dressings...they become annoying.

RissaDean

Check out this post - there were lots of good responses :flowerforyou:

http://www.myfitnesspal.com/topics/show/318116-salad-ideas-i-m-getting-bored

muitobem

Not all salads are created equal.
Nothing sounds healthier than a salad, right? It may be, but not if you add he wrong ingredients. For example, a classic Cobb salad with chopped bacon, egg, blue cheese, avocado, and creamy dressing, or a standard restaurant chef’s salad loaded with Swiss cheese, roast beef, eggs and dressing can cost you more than 1,000 calories and 60 grams of fat! For some people, that’s more than half their day’s worth of calories (and all their fat). That said, don’t give up on salads – they can be a filling low-cal option and a great way to satisfy your daily vegetable requirements. Just follow these guidelines for making the perfect healthy salad – and you’ll never have to worry again.


Start with a strong foundation.
First things first. Start by upping the nutritional ante by choosing a base for your salad that provides important nutrients like folic acid and lutein. Give up the iceberg for mesclun greens, baby spinach or a spring mix that includes a variety of dark green lettuces. For less than 20 calories per two cups you can have a tasty nutrient-rich base.


Pile on the veggies.
Take advantage of fresh vegetables and load them on top of your greens – at 25 calories or less per ½ cup serving you can’t go wrong. Choose a variety of colors to get the most health benefits – red bell peppers, broccoli, carrots, sugar snap peas, cucumbers, and red onions are all great choices. Be sure to stick with raw or lightly steamed vegetables and steer clear of ones that are fried or swimming in oily marinades.


Don’t forget the protein.
Your salad becomes a meal when you add the protein. If you’re opting for animal protein, select one lean source (or two if you’re extra-hungry), such as four egg whites or three ounces of skinless chicken or turkey breast, water-packed chunk light tuna, wild salmon or lean sirloin steak. If you’re vegetarian or just want to mix it up, choose half a cup of cubed tofu or three-quarters of a cup of chickpeas, kidney beans, pinto beans, or other legumes. Stay away from fatty meats like bacon and salami and definitely skip anything fried or drenched in heavy sauce.


Choose one extra.
Extras are those items that typically add another dimension and flavor to your combo of greens, vegetables, and lean protein. While some of these extras are packed with nutrients, they’re also packed with calories and fat, so they should be added sparingly. Luckily, a little of these high-fat goodies goes a long way, so you won’t need more than one of the following (each of which is between 40 and 70 calories), 2 tablespoons cheddar, parmesan, goat, swiss or feta cheese; 1 tablespoon chopped walnuts , pecans or sliced almonds, 1 tablespoon sunflower or pumpkin seeds; 1 ounce avocado, 10 small olives (canned or jar); ¼ cup croutons, 2 tablespoons dried cranberries or raisens.


Dress it up lightly.
Some people eat salad only if it’s doused with dressing. Unfortunately, dressing can take a salad from fresh and nutritious to downright unhealthy. One tablespoon of your average vinaigrette is about 80 calories and one tablespoon of creamy ranch is almost 100 calories. Ask for the dressing on the side when ordering, and if the restaurant only offers regular (full-fat) varieties, limit your usage to one and a half tablespoons for an entrée salad and one tablespoon for a side salad. Whenever possible, choose light, low-calorie, or low-fat options. You can also make your own light vinaigrette using one part oil and three parts vinegar with some mustard, lemon, 100 percent fruit jam, or spices for added flavor.

merebear

There is a line of Calorie- FREE dressings made by Walden Farms. I have found it at WalMart, Target, Sprouts......Lots of flavors - my favorites are raspberry vinagrette and honey dijon. They also have a calorie-free chocolate syrup which is great in cofee

ranewell

I just made one from spring greens mix and spinach, added blueberries, strawberries, mango and some lemon and lime juice and it's sooooo good!!

katkins3

One of my favorites is salad with 3oz. shrimp, 1/4 avocado, tomato and 3 Tbl. blue cheese crumbles.

mandeiko

2 cups spring mix, 3 oz shrimp, 1/4 cup black beans, 1/4 cup corn, 2 oz avocado, cherry tomatoes, and lemon juice. Under 300 calories!

Suzieqt81

There is a line of Calorie- FREE dressings made by Walden Farms. I have found it at WalMart, Target, Sprouts......Lots of flavors - my favorites are raspberry vinaigrette and honey Dijon. They also have a calorie-free chocolate syrup which is great in coffee

Thanks for the heads up...Are you referring to the spritzers? I haven't seen a calorie free chocolate syrup...can anyone say...YUM?

Suzieqt81

Very clever ideas and thanks for the additional link...I went to the store and found this pre-pack salad from Bistro...my choice was the santa fe and Wow im actually impressed...its only 280 cals, low in carbs...and was actually very very good...I plan on purchasing more for quick lunches here and there...

cowboydan43

You can make the dressing you use go a lot farther by tossing it into your salad rather than just squirting it on top. You still get flavor on every bite of salad without tons of added calories.
Also lime and lemon juice are good to freshen up a salad without adding calories, as well as adding fresh ground black pepper or even a salt-free seasoning like Mrs. Dash.

DahnaLane

When I want to add salad flavor pick ups I add one or more of the following:
(all are low calorie, high flavor)

2 tbsps chopped parsley (this WAKES up a salad)
1/4 cup sliced green, yellow or red bell peppers
2-3 thin slices of red/yellow onion
1/3 cup thin sliced peeled cucumbers

christine24t

look at prepackaged salads and salads online (like from applebees, for example). There are often unique ideas there. For example, there is a great salad at Applebees that is made from leafy greens, pineapple, manadrin oranges, apples, pico de gallo, and grilled chicken. you would never think to make that at home, but it's sooooo good.