Is Your Salad Be Making You Fat?
If you were a contestant on the T.V. game show, Family Feud, and you were asked to name a food eaten by someone who’s on a diet, I bet your first guess would be: “Salad!” No doubt, you’d be right on the mark.
People everywhere, trying to lose weight, have turned to salads to help ease the calorie hit of mealtime. But somewhere along the line, that low-calorie bowl of chopped vegetables was hijacked. Smothered in creamy dressing, topped with shredded cheese, and sprinkled with Craisins®, croutons, and glazed (a.k.a. sugar-coated) nuts—that salad is no friend to your waistline. In fact, it could actually be adding to your weight problems.
Personally, flavor is king whenever I am preparing a meal—even when I’m looking for a light fare alternative to a heavy meal. So, I’d like to share with you a few modifications which will resurrect the “health” of your salad while still packing flavor into each bite.
Let’s begin with the salad dressing. Vinaigrettes contain fewer calories than creamy versions, and home-made versions are even a better option since you can use extra virgin olive oil, fresh garlic, shallots, and/or fresh herbs for a more satisfying taste-experience. If you truly prefer creamy dressings, dilute them in half with 1% milk (whisked). Always drizzle, rather than pour, for less is more.
Next, take care as to what you sprinkle on top of your veggies. Cheese made from whole milk will contain significantly more fat and calories than low fat versions of the same. Either use less whole-fat cheese (my choice), or switch to a reduced fat option.
Also, important to note is that most dried fruits (Craisins® in particular) are soaked in sugar! Today, some stores carry a 50% less sugar option—which still tastes mighty sweet! Or, maybe pass on these sugared fruits altogether and instead add roasted red peppers, sliced olives, or fresh cut fruit or berries for enhanced flavor and color.
If it’s crunch you are after, put down the candied nuts and fat-soaked croutons. Reach instead for some raw sliced almonds, cashews, pecans, or walnuts. (If I haven’t already established this in previous MMHTs: I am nuts for nuts!)
And hey, if you’re the hungry type like me and a salad just isn’t “meal” enough for you, then add some protein, like a chopped hard-boiled egg, sliced chicken, or a piece of flaky fish.