Now’s the proper time to supercharge your salads and keep away from the additional energy that may sneak into an in any other case wholesome meal.
Some dressings and toppings can add an excessive amount of saturated fats, sodium and energy, lowering the well being advantages of your salads. However you have choices. Listed below are some energy meals that create a satisfying salad with the crunch and taste you’ll love.
Greens: The darker the higher. Spinach, mesclun, romaine, spring combine and kale are all nice choices. That’s to not say that iceberg has nothing to supply. It simply doesn’t comprise as a lot iron, potassium and nutritional vitamins as its darker counterparts. However earlier than you kick it to the curb, attempt mixing it with darker lettuces to provide them some crunch.
Veggie selection: In the case of veggies, extra is extra. Toss in as many as you possibly can and go for a wide range of colours and textures: carrots, peppers, cucumbers, mushrooms, cauliflower, onions and peas. Veggies are an important supply of nutritional vitamins like A, B and C. They’re low in energy however excessive in fiber and water content material, in order that they’ll fill you up.
Protein: Plant proteins like kidney beans, black beans and chickpeas are excessive in folic acid and make nice add-ins. Nuts and seeds additionally present protein and wholesome unsaturated fat, however the energy add up quick. Restrict these to a small handful (about an ounce). Animal protein like lean rooster, salmon, tuna or eggs is good, too. The really useful portion dimension is 3 ounces.
Toppings and dressings: Berries, citrus and different recent fruit add taste, texture and a little bit of sweetness to your salad. Keep away from the high-calorie creamy dressings reminiscent of ranch, Russian, Caesar and Thousand Island. Even oil-and-vinegar dressings can add 70 energy per tablespoon. As a substitute, sprinkle lemon or lime onto your salad. Or attempt crimson wine, balsamic vinegar or apple cider vinegar.
You can also make your personal dressing utilizing decrease fats choices as we did for in the present day’s Southwest Chopped Hen Salad. It might be made forward of time and packed for a picnic or workday lunch. Do this salad as soon as, and we predict you’ll need to make it time and again.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Well being. For extra recipes and well being info, go to henryford.com/weblog. For questions on in the present day’s recipe, e-mail HenryFordLiveWell@hfhs.org.
Southwest Chopped Hen Salad with Creamy Sriracha Dressing
Serves: 4 / Prep time: 20 minutes / Complete time: 35 minutes
⅓ cup reduced-fat bitter cream
¼ cup reduced-fat mayonnaise
3 tablespoons lime juice
2 tablespoons golden balsamic vinegar
1 tablespoon honey
1 to 2 teaspoons sriracha sauce
⅛ teaspoon floor cumin
⅛ teaspoon garlic powder
⅛ teaspoon salt
⅛ teaspoon floor black pepper
6 cups chopped romaine lettuce
¾ cup canned black beans, drained and rinsed
¾ cup diced crimson bell pepper
¾ cup frozen corn, thawed
¾ cup diced celery
½ cup chopped avocado
¼ cup diced crimson onion
12 ounces grilled rooster breast, diced
To organize the dressing: In a small bowl whisk collectively bitter cream, mayonnaise, lime juice, vinegar, honey, sriracha sauce, cumin, garlic powder, salt and black pepper. Place lettuce in a big bowl and prime with black beans, crimson pepper, corn, celery, avocado, onion and rooster. Pour dressing over greens and toss to coat. Serve.
From Henry Ford LiveWell.
348 energy (19% from fats), 7 grams fats (1.5 grams sat. fats), 32 grams carbohydrates, 39 grams protein, 384 mg sodium, 91 mg ldl cholesterol, 105 mg calcium, 6 grams fiber. Meals exchanges: 14 lean meat, 3 vegetable 1 fats.