10 Tips and Tricks for Healthy Summer Salads
Cool, easy, delicious ... Toss one together tonight!
9. Use dark green lettuce for your green salad. The darker green the
lettuce, generally the more vitamins and phytochemicals it contains. Two of the
best choices are spinach and romaine lettuce. And while it isn't dark green,
cabbage is also a good choice. As a member of the cruciferous vegetable family,
it contributes important protective phytochemicals such as
10. Kick the flavor up a notch with high-flavor (but lower calorie)
ingredients like dill pickle relish, fresh herbs and spices, spicy mustard,
flavored vinegars (such as balsamic vinegar), green onions, or a handful of
toasted nuts or a tablespoon or two of chopped green olives (a little goes a
And now for the recipes:
Quick and Light Greek Salad
Journal as: 1 cup "side salad green" + 1 ounce
Here's a little something different to bring to barbecues and picnics for a
taste of the Mediterranean.
3 cucumbers, halved, seeds removed, and sliced (remove peel
3/4 cup crumbled, reduced-fat feta cheese (or substitute bleu cheese)
1/2 cup sliced, canned black olives, drained
3 cups diced Roma tomatoes (or another type of vine-ripened tomato, or cherry
1/3 cup julienne sun-dried tomatoes, oil only lightly drained off (you want
some oil because this is the dressing)
2/3 cup chopped red onion
- Add all the ingredients to a salad bowl and gently toss.
- Cover bowl and chill in refrigerator until ready to serve.
Yield: 8 servings
Per serving: 80 calories, 4 g protein, 9 g carbohydrate, 4 g
fat (2 g saturated fat, 1 g monounsaturated fat, 0.3 g polyunsaturated fat), 9
mg cholesterol, 2.1 g fiber, 205 mg sodium. Calories from fat: 41%.