Emily Camiener MPH, RDN, DietDetroit.com – Are you thinking about changing the way you eat this summer? Is summer closing in and you would like to reach your weight loss goals? Do you want to be eating more vegetables but aren't really sure how to start?
Salads provide the link to health, fullness and nutritional decadence. Eating more salad can fulfill an enormous appetite, provide the crunch, chew and flavors of the season with a full on nutrition "punch."
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By increasing the amount of vegetables you eat each day, you are not only feeling more full and satisfied, but you are giving your body the boost of nutrients it needs.
Salad eaters tend to eat less calories, take in more anti-oxidants (those are the nutrients that help fight off disease and aging), and vitamins and minerals. But salads seem to be that dish that at the end of a long day many people just don't feel like preparing. Or sometimes a salad at a restaurant sounds like the healthiest choice.
- The first step in a salad strategy is to avoid heavy meats, cheeses and dressings. Salads should be focused on veggies. Take a look around your local market is one way to find what is fresh and seasonal. Keep more hearty staples like romaine lettuce, peppers, carrots and cabbage in your refrigerator.
- Stick to five ingredients at first. As you become a salad connoisseur, you can then add to the list of ingredients. Starting small and easy is the first step to trying something new.
- If you are overwhelmed by all the cutting and chopping to make a salad, use pre-chopped, shredded, cut, or boxed veggies to make it simple. If you use pre-chopped vegetables, give them just a quick chop of your own by measuring out your ingredients on your cutting board and giving them a quick once over with your knife. The quick chopping gives you a better size bite of the veggie and seems to reinvigorate the packaged products.
Once you get into the habit of making salads, you'll begin to become more intuitive with what your taste buds like -- and what your family enjoys the most.
Simple salad recipes
These salads are sized for eating as a side dish. They make great counterparts to a sandwich, soup or a couple slices of pizza, a burrito or taco. If you want to make your salad an entrée, try topping with chickpeas, hardboiled egg, edamame, black beans or grilled fish, chicken, marinated tofu, or pre-cooked lentils.
The Detroit Greek
2 cups romaine, chopped
1/2 cup chopped cherry or grape tomato
½ cup chopped red cabbage
½ cup chopped cucumber
2 TBSP chopped fresh dill, mixed with 2 TBSP of red wine vinegar
The Kale Pleaser
2 cups baby kale
1 TBSP sunflower seed butter
1 TBSP lemon juice
1 tsp nutritional yeast
½ cup mushrooms, roasted or fresh chopped
Mexican Southwest Fiesta
2 cups romaine, chopped
¼ cup red or yellow pepper, chopped
¼ cup frozen corn, defrosted or one ear of corn, steamed or grilled and cut from cob
½ cup red cabbage, shredded and chopped
¼ cup avocado cubed mixed with 2 TBSP of fresh salsa
East Green Favorite
2 cups napa or green cabbage, chopped
½ cup pea pods ,chopped
1 scallion, chopped
2 TBSP almonds, chopped
2 TBSP seasoned rice wine vinegar mixed with 2 tsp of sesame oil
The All-American
2 Cups butter lettuce, chopped
½ cup shredded carrots
½ cup frozen peas, defrosted or fresh chopped broccoli
1 green onion, chopped
2 TBSP of plain Greek yogurt mixed with with 1 Tbsp of apple cider vinegar mixed with 1 tsp of green goddess dry salad mix from Penzey's.( it's a natural ranch dip mix)
The Amoire
1 cup arugula, chopped lightly
1 cup butter lettuce, chopped lightly
1 cup of chopped steamed, grilled or roasted asparagus
½ cup of chopped radish
½ TBSP of roasted walnuts
1 TBSP of red wine vinegar mixed with 1 tsp of dijon mustard