I like a crisp and crunchy salad on a hot summer day. But I love salad dressing. Honestly, sometimes I think I eat veggies just so I can eat the salad dressing. The average woman gets about 70% of her daily fat calories from eating too much salad dressing, so I guess I’m in good company.
A salad is intended to take the edge off your hunger while filling your body with vitamins, antioxidants and fiber. But are salads really worth the hidden calories and fat? The key question is what salad are you choosing?
Research shows us that women who started lunch with a “low calorie” salad consumed 12% fewer calories during their meal. Eating 12% less at a meal is the equivalent of about 100 calories. This choice will help you lose a pound this month.
Women who ate a “high calorie” salad (Caesar or blue cheese wedge) increased the total calorie intake of their meal by 17%. Eating 17% more calories is about 170 extra calories per day. This choice will help you gain a pound of fat every 20 days!
Summer salads are definitely worth it if you choose wisely. Here are some key points to include when making or ordering a salad:
Greens are gold: The darker they are, the higher the nutritional content. Choose spinach over iceberg lettuce.
Cruciferous is king: Add some broccoli, kale or cabbage for an anti-cancer boost.
Vary your veggies: Branch out beyond tomatoes this summer. Try fresh chopped herbs (I use cilantro and basil), arugula, asparagus or peppers.
- 1 pound of Organic beef
- 1 can of refried beans
- 1 can of black beans, rinsed to remove excess sodium
- ½ container of salsa
- Beef broth
- 1 lime
- Green salad
- Cheese, grated
- popchips: salt & pepper or original flavor work well here
*recipe 4 servings.
Sauté beef in one tablespoon of olive oil for 5 minutes. Add the can of refried beans and the strained black beans. Simmer for 3-4 minutes. Add one cup of beef broth and ½ small container of salsa and let simmer for 3-5 minutes. Add the juice of one lime to the mixture. Get a plate and cover it with popchips. Put the taco mixture onto the chips and then add green salad, salsa, and grated cheese.
Healthy and Fast Creamy Salsa Dressing:
Take 1 Tbs. of Greek yogurt and add 2 Tbs. of your favorite salsa to a container with a tight fitting lid. Shake until mixed, about 5-10 seconds. Serves 1-2 people.
Leftover Meal Options:
- Breakfast/lunch burrito can be made with the leftover taco mixture and scrambled eggs placed in a warm tortilla.
- Turn into a taco salad at work the next day. Bring the salad and chips separately, put together with the leftover taco meat. Add salsa as your dressing and some sliced avocado. This is an excellent high protein and high energy afternoon meal.