Make a super (healthy) salad
Updated On: Apr 12 2013 07:30:00 AM EDT
Summer is right around the corner. That means tank tops, shorts, and bathing suits. Eating greens can be good for shedding unwanted pounds, but only if they’re prepared the right way. We show you how to make healthy salads without losing any flavor.
They’re green; they’re fresh, and fattening? Some salads could cost you more than 1,000 calories.
“Some salads are definitely not healthy for you,” said Kim Wilson, Founder of Healthy You.
Wilson says stick with the basics. First, chop up some Bok Choy lettuce.
“It’s loaded with vitamins and minerals,” she said.
Cut some red onion and shred a couple of carrots.
“I like to use a food processor because it makes everything easy,” explained Wilson.
Core a large apple and add it to the processor.
For the dressing just mix almond milk, raisins, cashews, and balsamic vinegar.
“Last, we mix it all together,” Wilson said.
Wilson warns to stay away from creamy dressings; make your own when you can. Ditch the iceberg and try a dark green like romaine. It’s packed with vitamins and contains about 40% protein. Cut the croutons and cheese and use finely-chopped cashews instead. Dried fruit also adds lots of sugar.
“What I like to do with my salads is make sure I have nutrient-dense elements,” explained Wilson.
For another easy salad, chop some romaine lettuce. Add blueberries, avocado, and red bell peppers; sprinkle on some pumpkin seeds. For the dressing combine balsamic and apple cider vinegar, tahini, Worcestershire sauce, maple syrup and…
“My secret ingredient, which is nutritional yeast flakes,” said Wilson. “This gives it a little of a cheesy flavor.”
Viola! You’ve got not one but two healthy salads that taste as good as they look.
If you’re wondering, the reason darker leafy greens contain more antioxidants and nutrients than lighter colored lettuce is because the darker leaves absorb more light and in turn synthesize more vitamins.
Bok Choy Lettuce Salad
(Printable Salad Recipes Here)
- Bok Choy Lettuce
- 1 Red Onion
- 1 Large Apple
- Almond Milk
- Balsamic Vinegar
Chop up the Bok Choy lettuce and red onion. Shred a couple carrots (or as many as you want). Core the large apple and place in a food processor. Combine everything in a bowl. For the dressing: combine some almond milk, raisins, cashews, and balsamic vinegar. Pour over top.
Romaine Lettuce Salad
- Romaine Lettuce
- Red Bell Peppers
- Pumpkin Seeds
- Balsamic Vinegar
- Apple Cider Vinegar
- Worcestershire Sauce
- Maple Syrup
- Yeast Flakes
Chop romaine lettuce and slice avocado and red bell peppers. Combine all in a bowl with blueberries. Sprinkle pumpkin seeds over top. For the dressing, combine balsamic and apple cider vinegar, tahini, a dash of Worcestershire sauce, maple syrup, and yeast flakes. Whisk all together and pour over top.
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