Summer Salads

One of my favorite things to eat in the summer time is salads. Fresh crisp greens, with some nuts, a little cheese, and occasionally, some fruit (strawberries, grapes, raspberries...) The possibilities are endless. One of my all-time favorite salads is Strawberry Spinach Salad with Balsamic Dressing.

When you think of salad, most people think 'low cal! Let's do it!' when in reality, salads can easily be 700 calories before you know it. Just think about it, dressings, such as ranch and caesar, can be approximately 75 calories per tablespoon. When pouring dressing on your salad, I would bet that you're putting more than a tablespoon on. Then comes the cheese. Who doesn't love cheese; but at about 100 calories for 1/4 cup, it adds up quick.

So, here are some tips to avoid turning a healthy choice into a calorie and fat laden lunch or dinner.
1. Start off with a lettuce that will give you some nutrition - spinach, romaine, spring mix rather than iceberg, which is tasteless and hardly worth eating
.
2. Choose a lean protein - grilled chicken strips, sliced turkey, tofu, even a small amount of black beans or chick peas add a lot of flavor.

3. Add a few tablespoons of cheese - feta is always delicious, cheddar, whatever you like. Believe me, a little bit goes a long way.

4. Nuts are a good option for salads, but again, the calories add up quick, so choose a nut that has a big bang for your buck. Candied nuts are okay occasionally, but add extra fat (not the good kind) to your salad. A few tablespoons of toasted almonds or walnuts are a good choice.

5. Slice up some strawberries or whatever fruit makes you happy.

6. Choose a dressing that will give your salad a flavor boost without adding a TON of calories. I generally like to use about a tablespoon of balsamic (olive oil is good too because it has healthy fats, but at 120 calories per tablespoon, I generally save that for sautéing veggies, and not weighing down my salad). Other choices that are light and refreshing are fresh salsa (I'm not talking about the stuff in the jar - ew!) which you can make yourself at home or get in the vegetable section of the grocery store, or lemon juice and some herbs and spices.

Salads can be delicious and fun. I'll probably post some recipes over the summer as we start grilling out more, but for now, here's my all time favorite. Click on the picture for the recipe!

Peace, Love, and Happiness. xo