How many ways to make a salad?

CarlaMomOf4
CarlaMomOf4 Posts: 138 Member
in Recipes
So I am new into the clean eating, I have been neglecting my body terribly. My new found love is garden type salad. BUT my downfall is I am picky about certain veggies, I usually use iceberg lettuce, tomatoes, cucumbers, broccoli, and sometimes celery and I love cheese in my salad and usually use 3 cheese ranch dressing so I have never calculated but I'm sure I tip the scales to the unhealthy side of salad, but that's how I enjoy them. How can I achieve the same sort of taste but make sure it's still good for me. How do you make YOUR salad?

Replies

  • rachface1234
    rachface1234 Posts: 227 Member
    Mix it up with tons of fresh fruit and veggies.

    For dressing I often use greek yogurt or cottage cheese instead of a creamy dressing, you can add chopped basil or garlic powder if you want to add a little extra flavor. This saves you some sodium and some of the crap ingredients often in shelved dressings.

    Top your favorite green: kale, spinach, spring mix, whatever!

    with grated: carrot, apple, zucchini, squash, etc

    or chopped: avocado, berries, peppers

    fats: nuts or seeds

    protein: chicken/fish/beef/beans

    and dressing!

    olive oil and lemon juice and a little honey make a great quick dressing

    If you have a fresh supply of some of the above, just throw together a good combo in the morning and you're good to go!

    This morning I threw together spring mix, shredded zucchini, black beans, roasted chicken, and for a dressing I mixed 1/4 cup greek yogurt with 3 tbsp. salsa
    easy peasy :)
  • HeidiCooksSupper
    HeidiCooksSupper Posts: 3,839 Member
    There are zillions of salad recipes online to give you inspiration. Let's say for a simple change from your cheese norm, you want to try using roast beef from the deli as a protein in a dinner salad. Just google "deli roast beef salad recipes" and lots of things pop up.

    If you're worried about the calories in your creamy dressing, try using this old Weight Watcher's trick. Keep the dressing separate instead of tossing it on the salad. Then dip your folk into the dressing before you pick up each forkful of salad. You'll be amazed by how much dressing you taste versus how much you really eat.

    Finally, try those other veggies you see at the grocery store. Some you'll like, some you won't but it will increase the variety in your salads.

    And remember, beans are a great source of healthy protein and flavor in salads -- as are nuts.

    Feel free to look at my diary for ideas, too. It's summer so we are doing lots of salads. Last night we had "Fagioli con tonno" which is an Italian salad of beans and tuna. Last night's version was garbanzos, tuna and cucumber in a pesto/lemon dressing. You can see the ingredients in my diary. Holler if you need instructions for anything. Cooking is my hobby.
  • wknmom
    wknmom Posts: 73 Member

    This morning I threw together spring mix, shredded zucchini, black beans, roasted chicken, and for a dressing I mixed 1/4 cup greek yogurt with 3 tbsp. salsa
    easy peasy :)


    Yum! I'm going to try this!
  • Pirate_chick
    Pirate_chick Posts: 1,216 Member
    I don't use dressing anymore. I add avocado, lime juice, and sour cream. Just as many calories as dressing but tastes so much better!
  • Acg67
    Acg67 Posts: 12,142 Member
    Salads made of bread > salads made of lettuce
  • Lleldiranne
    Lleldiranne Posts: 5,516 Member
    Try Romaine or Green Leaf lettuce instead of iceberg. Or add in some spinach (it's a very mild flavor and packed with nutrients).

    Chop up a sweet bell pepper (orange, red, yellow) to add in.

    Tomatoes, cauliflower, broccoli, shredded or chopped carrots, sweet baby peas, mushrooms, etc - all good in salads. Try one or two at a time to see what you like. I think it's better if they're cut up in smaller pieces rather than huge hunks.

    You can also add fruit, especially fresh berries, to a garden salad for flavor and nutrients. I also like to sprinkle a bit of almonds or cashews on my salads (higher calories, but also protein and healthy fats, so measure them!) and I do like cheese in my salad too, as well as some meat - the protein helps it fill me up better and longer (again, measure them!)

    As far as dressing, the oil/fat in it can help you better absorb the fat-soluble vitamins in some of the veggies, so it's not necessarily unhealthy. I think the big thing is how much you use. Measure out 1 serving (or even 1/2 if your salad isn't huge) and mix it in well.

    I say "measure" but really, weighing all those things with a kitchen scale would be more ideal.
  • skyekeeper
    skyekeeper Posts: 286 Member
    bump for ideas
  • LibraryBatgirl
    LibraryBatgirl Posts: 61 Member
    I use slaw mixes instead of lettuce. My local grocery (Kroger) has a great "rainbow slaw" mix which has shredded broccoli and cauliflower stems and red cabbage. I also like the tri-color cabbage one . Then I usually add no sugar added craisins, pumpkin seeds and fat free croutons. I've found that the "Fat free" Kraft dressings are far superior to the "lite" and usually I use the "closed container -shake" method of distributing my dressing and that has dramatically reduced the amount I use -I'm down to using only half the "serving size"
  • Agusita19
    Agusita19 Posts: 3
    Some of my favorite salads are not really in salad form. I have recently fallen in love with lettuce wraps. Greek ones specifically. I spread hummus and tzatziki on a large leaf of green or red leaf lettuce. Peppers, cucumbers, feta, red onion, olives, a little souvlaki style grilled chicken (we make in batches for the week - marinate in olive oil, fresh garlic, dash of red wine vinegar, oregano, basil and pepper. Grill until cooked through). Fold the lettuce in half like a hard shell taco and enjoy. 3 giant ones is only around 300cal and is a good balance of protein and carb that keeps me full. I also love a mexican style salad. No true dressing required. I mix together my favorite greens and veggies (spinach, leaf lettuce, peppers, green onion, broccoli, cilantro, sometimes some corn) mix in some refried beans (cold), a little salsa, some chunks of avocado, chicken if you want it but ive enjoyed it many times without. A little hot sauce and a squeeze of lime.
  • WadeLam
    WadeLam Posts: 224 Member
    Most of my local grocery stores have started carrying Walden Farms dressings. They are fat, carb, sugar, gluten & calorie-free. To be quite honest, they are not as full of flavor as I was hoping, but they are much tastier than any other fat-free dressings that I've tried, and are also a great way to save calories for those who love to load their salads with other high-calorie toppings. Walden Farms has tons of other zero-calorie solutions on their website (www.waldenfarms.com), like mayonnaise, syrups, dips, jellies & sauces.

    25icgwo.jpg

    29lcjzd.jpg

    ei14yr.jpg

    Hope this helps! Best of luck to you! :)
  • ki4yxo
    ki4yxo Posts: 709 Member
    I like adding fresh cooked beets. I cook them in the
    pressure cooker, cubed, tossed with a little balsamic
    vinegar, coarse salt, and fresh cracked pepper. They
    go great on a salad, or served cold as a side.
  • shunggie
    shunggie Posts: 1,036 Member
    I have several different salads that I rotate in and out of rotation so I don't get bored. Romaine and or mixed greens with veggies and whatever dressing I want, romaine and mixed greens with veggies, feta, and olives and greek dressing, spinach or mixed greens with fruit <berries, orange slices, whatever you like>, nuts, and goat or feta or some soft cheese with a fruity vinegrette. Taco salad with romain, grilled chicken, tomatoes, a little cheese, black beans, baked chips and salsa for dressing.

    You can get bored quickly. I try to eat a salad, even if it's a small one, everyday. Try something new. Check out the salad selections at restuarants and come up with healthier versions. Mix up the veggies. I will sometimes go to the grocery store salad bar for "fixings" and use my own lettuce because I'm the only one eating the salads- so veggies can go bad before I eat them all.
  • CarlaMomOf4
    CarlaMomOf4 Posts: 138 Member
    That's awesome! Thanks!!
  • CarlaMomOf4
    CarlaMomOf4 Posts: 138 Member
    You guys all have given fantastic ideas! I really need to learn to think outside the box :) Those Salad dressings are amazing also! I can't wait to go shopping this week :bigsmile:
  • KameHameHaaa
    KameHameHaaa Posts: 244 Member
    Typically i like dark greens not iceberg. Lots of pine nuts, hearts of palm, goat cheese or feta, grilled chicken and citrus vinaigrette. Nomnomnom.
  • NCDJ2013
    NCDJ2013 Posts: 43 Member
    Today my salad included romaine, spinich, broccoli, green pepper, raw sunflower seeds, avocado, manchego cheese and wild caught alaskan salmon sauteed in coconut oil. Homemade dressing of olive oil, juice of 1 lemon and 1 lime, pressed garlic, s&P.
  • MyChocolateDiet
    MyChocolateDiet Posts: 22,281 Member
    Salad in a Jar:

    [img]data:image/jpeg;base64,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[/img]

Categories