What to Avoid at the Salad Bar
Skip On: Iceberg Lettuce:
It is a near-zero nutritionally and has little flavor.
Load Up: Spinach and Romaine Lettuce:
The darker the greens, the better- you will get iron. B vitamin and other nutrients.
Skip On: Bacon Bits:
Do not consider these salty, fatty bites a protein source.
Load Up: Parmesan:
A little goes a long way in terms of both taste and nutrition. One tablespoon delivers almost 2 grams of protein and 55 milligrams of calcium.
Skip On: Pasta Salad:
Anything mayo-based will be high ion fat. Besides, how long has it been sitting out on that salad bar as well?
Load Up: Beans:
All varieties are good for you, but black and kidney beans are above the highest in protein and fiber, so aim for half a cup. If you have got meat or tofu in the mix, serve up a quarter cup or less.
Skip On: Croutons:
Not worth it; they are loaded with calories and fat.
Load Up: Fresh Bell Peppers or Nuts:
Peppers are crunchy enough to rival croutons by contain vitamins A, C and K instead of fat and calories. Walnuts are a source of omega-3s, but they are calorie-dense. Crush three (78 calories) to sprinkle over salad.
Skip On: Creamy Salad Dressings:
Such as Thousand Island, French, ranch or blue cheese. Two tablespoons can contain as many as 16 of fat. The truth is that most women can eat as big a salad as they want. It’s the dressing that’s the problem.
Load On: Oil-Based Dressings:
Or use it straight olive oil and vinegar. Drizzle, don’t douse. Aim for 2 tablespoons if the dressing is low fat; pour less if it contains oil.
Skip On: Grilled Veggies:
Anything that glistens has been crushed with fat. If you must have them, take a small portion and toss fresh veggies and low fat dressing. You will get the taste with minimal fat.
Load Up: Beets:
Despite their sweetness, these often-overlooked veggies typically have no sugar added. They provide fiber, folate and lots of flavor.
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Earthly Eating Daily Recipe
Salmon Bruschetta
Serves:2
Calories: 434 calories per serving
1 fillet of wild salmon (about 6 oz.), skin on
1/2 tsp. salt
1 can (15 oz.) white beans, drained and rinsed
1 medium tomato, diced (about 1 cup)
1 carrot, peeled and grated (about 1/4 cup)
2 cloves garlic, finely chopped
1/4 cup fresh basil (or tarragon)
1 tbs. balsamic vinegar
1 tbs. olive oil
1/4 tsp. freshly ground black pepper
16 low fat whole-grain crackers, such as Ryvita
Fill a large saucepan with water. Bring to a rolling boil. Remove from the heat, add salmon and salt and cover. Let stand until salmon is no longer translucent in the center but still dark pink and tender, 8 to 10 minutes. Remove salmon and discard the skin. Transfer to a bowl and break up with a fork (lightly flake). Add the beans, tomato, carrot, garlic, basil, vinegar, oil and pepper. Stir to combine. Separate into 1 small plastic containers (Salmon will keep for up to 2 days). Serve with crackers.
Happy Eating!
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