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Make Salad the Main Dish

Tuesday, January 28, 2014

"For excellent health and life expectancy, focus on consuming more foods with a high micronutrient to calorie ratio. Micronutrients are vitamins, minerals, and phytochemicals – they do not contain calories, but they have vital functions in the body. High–nutrient foods come straight from nature – whole plant foods like vegetables, fruit, seeds, and beans should be the basis of a healthy, anti-cancer diet. The nutritional discovery here is that without adequate micronutrients, food cravings, discomfort, and the demand to over-consume calories can be overwhelming and derail any effort to lose weight or eat healthfully. Make the salad the main dish. Leafy greens are the foods with the highest nutrient to calorie ratio – eat at least one large salad a day."

--Dr. Joel Fuhrman

I am back on The Eat to Live Diet and I am trying to make salad the main dish for at least one meal a day. It will get easier when Spring comes and there are tender new lettuces available. For now, it's mostly spinach salad. What is your favorite low fat salad?

Here's a recipe for one of mine:

Tuna & White Bean Salad

From EatingWell: March 1998, The EatingWell Diabetes Cookbook (2005)

The time-honored Italian pairing of canned tuna and cannellini beans makes a super-simple, satisfying lunch.


3 tablespoons lemon juice
1 clove garlic, minced
1/8 teaspoon salt
Freshly ground pepper, to taste
1 19-ounce can cannellini (white kidney) beans, rinsed
1 6-ounce can chunk light tuna in water, drained and flaked
1/4 cup chopped red onion
3 tablespoons chopped fresh parsley
3 tablespoons chopped fresh basil
salad greens of your choice


Whisk lemon juice, garlic, salt and pepper in a medium bowl. Add beans, tuna, onion, parsley and basil; toss to coat well. Serve over salad greens.

(Tips: Cover and refrigerate for up to 2 days. Also good with red kidney beans.)

Makes: 4 servings, 1 cup each

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | Gluten free |

Per serving: 226 calories; 8 g fat ( 1 g sat , 5 g mono ); 13 mg cholesterol; 21 g carbohydrates; 0 g added sugars; 16 g protein; 6 g fiber; 498 mg sodium; 157 mg potassium.

Nutrition Bonus: Fiber (24% daily value), Iron (16% dv), Vitamin C (15% dv).


Member Comments About This Blog Post:
JAIZWAYS 2/4/2014 10:02AM

    Thanks for the recipe - am just going back to ETL after a couple of weeks away. I love how I feel when I eat this way. emoticon

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TIME2BLOOM4ME 2/4/2014 9:55AM


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LIS193 2/3/2014 11:01AM

    That looks delicious, thanks for sharing!

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GIANTPANDA 1/28/2014 6:39PM

    Thank you for the Dr. Fuhrman quote! I now love salad but that wasn't always true. I grew up in a family where meat was the main focus of the meal.

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MIA-MORSEL 1/28/2014 5:41PM

    salads are my fav lunch...huge salads; sometimes up to 13 ingredients.... and I have them about 4 or 5 times a week. yummy!

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