Most every day I start with the basic Romaine salad for lunch. One romaine head, tomatoes and onions. Then each day change up my toppings from grilled chicken marintated in Italian dressing, steak, chef salad, taco meat, buffalo chicken bites and so on. My dressings range from Ken's lite caesar, salsa or the occasional splurge in ranch. I do not eat any "diet" dressings as I find the sugar in them quite unpleasant and besides added sugar certainly doesn't help the diet either. The more flavor my meat has, the less need for dressing.
Every week I buy 6 romaine hearts. I cut them 3 at a time. that gives me salad for lunch and a couple dinners depending how big they are.
I also buy a roasted chicken at the market and take of all the skin and clean it all off the bones so the chicken is readily available to me.
I also try and find the lowest calorie dressing and I always prepare my salad in a container with a lid so the salad can be shaken and the dressing can go everywhere. I find that I use way less dressing that way and helps my hips, weigh less!
Around here we usually eat something called a Chop Salad! I will say the ingredients and you can make as little or much as you want. I find salad goes bad if it is in the fridge more than a few days though so I only make enough to keep for 3 days. I also store it with a paper towel in the container and switch it every day so the salad isn't mushy. Its called a chop salad because all of the ingredients are chopped and at the end mixed together very gently. Have any dressing you want when you eat your salad. If you have leftovers don't put salad dressing on it so the salad doesn't go mushy!
Lettuces-Romaine and Iceberg (chopped up like French Fries) Black Olives Carrots Mushroom (Fresh) Tomatoes (any type you want) Broccoli (Fresh) Purple Onion Cucumber Red and Orange peppers (You can use green or yellow as well if you want) Radishes Apples, Pineapple or Purple Grapes Cranberries or Oranges if you want Sunflower Seeds (a very small sprinkle of them)
You can also add slices of hard boiled eggs, 5 Bean salad mix, a light dusting of a shredded cheese like provolone or any other toppings that are healthy! Add your dressing when you serve yourself!
Edited by: MYAKAYAH at: 12/6/2014 (05:54)
kayah~West Coast, USA
"If a person wants to be a part of your life, they will make an obvious effort to do so. Think twice before reserving a space in your heart for people who do not make an effort to stay."
SOUR CREAM AND CUCUMBER SALAD 2 lg. cucumbers 4 green onions 2 tsp. salt 4 tbsp. sugar 1 c. Daisy lite sour cream 1 tbsp. white vinegar Pepper to taste Peel cucumbers and slice very thin. Chop green onion. Combine in bowl and sprinkle salt and sugar; let stand 20 minutes. Remove to colander and drain excess juice. In small bowl, mix sour cream, white vinegar and pepper; then add cucumbers and onion. Chill in refrigerator. Good with lamb, pork, steak, and chicken or alone.
Chickpea & Tomato Salad Toss together 1 can of drained chickpeas with 3 cups of freshly chopped tomatoes. 1/4 cup of fresh dill, and 1/4 cup of fresh basil both chopped 2 Tablespoons of Olive Oil and 1 clove of minced garlic Let stand 15 minutes, then season with a sprinkle of sea salt optional and some pepper.
Ideas for a Romaine salad ...Cucumber, tomato, radish, carrot, beets, peppers, cabbage, sweet corn kernels, onion, olives, celery and avocado. Raw broccoli or cauliflower, orange, pear, sunflower seeds, sesame seeds, walnuts, almonds, hazelnuts, alfalfa sprouts, chickpeas, kale, bean sprouts, mushrooms, fennel, peach, capers...chopped Roast chicken, turkey or beef....Kidney Beans, Black Beans or Fat Free Croutons or 1 Tbs. of Oscar Mayer Real Bacon Bits once in awhile.....Mixing in blue, feta, or goat cheese is a great way to add flavor & protein
Watch out for the sugar in the dressings...check the labels
If u have loose leaf lettuce, add capsicum, tomato, chopped egg, couple of tablespoons tinned bean salad ( means u don't need dressing) and some feta then add any deli meat or tinned fish as required at lunch time, if u boil egg night before this takes 5 min to put together n is real tasty and changing meat adds variety as it tastes different and can even add hot chicken n it's great
current weight: 285.0
Fitness Minutes: (6,362)
475 7/26/14 5:31 P
I have been making a salad for lunch the last few days. You should be able to assemble the veggies ahead. I wouldn't add the egg and turkey until you are ready to eat it though.
2 leaves of Romaine (Tip- put lettuce leaves in water for a bit to crisp before cutting) 1 carrot 1 thin red onion slice 3 cucumber slices, 3 green pepper slices 1 hard boiled egg 1oz cubed precooked turkey breast 3T Kraft roasted red pepper Italian dressing.
Feed your head.
current weight: 247.5
Fitness Minutes: (16,980)
1,272 7/14/14 6:10 A
Grilled Veggie Pasta Salad(Better Homes & Gardens) Ingredients 1 small zucchini, halved lengthwise 1 red sweet pepper, stemmed, seeded, and quartered 1/2 small red onion, cut into 1/2-inch thick slices 1/2 pound asparagus, trimmed 3 tablespoons olive oil 4 cups cooked whole grain rotini pasta 1 tablespoon balsamic vinegar 1/4 teaspoon salt 1/8 teaspoon ground black pepper 2 tablespoons fresh oregano, chopped Shredded Parmesan cheese (optional) I also grilled a couple of ears of fresh corn & added the kernels to the salad. Directions Lightly brush vegetables with 1 tablespoon of the oil. For a charcoal grill, place vegetables on the rack of the grill over medium-hot coals. Cover and grill for 3 to 5 minutes for asparagus, turning once, and about 10 minutes for the zucchini, sweet pepper, and onion, turning once, or until vegetables are tender. Remove and cool slightly. (For a gas grill, preheat grill. Reduce heat to medium-high. Add vegetables to grill rack and grill as above.) Cut vegetables into 1/2-inch pieces and toss with pasta in a large bowl. Add remaining oil, balsamic vinegar, salt, and black pepper to pasta mixture; toss to coat. Top with fresh oregano and, if desired, Parmesan. Makes 4 servings. Nutrition Facts (Grilled Veggie Pasta Salad) Per serving:(amounts without the corn) 333 kcal cal., 12 g fat (1 g sat. fat, 1 g polyunsaturated fat, 7 g monounsatured fat), 0 mg chol., 152 mg sodium, 49 g carb., 5 g fiber, 6 g sugar, 9 g pro. Percent Daily Values are based on a 2,000 calorie diet
lentil quinoa salad. fill up more of the plate by serving it on a bed of organic baby greens from costco - also get the quinoa there, it is much cheaper. the trick to quinoa is to rinse it a few times to get the "dirt" flavor off
chickpea shrimp salad. again serve on baby greens.
roasted beets tossed with baby greens feta and a few toasted pecans of walnuts, balsamic vinaigrette.
tzatsiki tossed with extra cucumber and grape tomatoes (it spreads out the creamy fattening part so that you get the flavor at a fraction of the calories and a filling salad)
chop hearts of palm and toss into tuna or chicken salad to bulk it up. serve on baby greens
I like keeping chopped vegetables, washed greens and condiments on hand so that I can combine them in different ways. Some of my favorites: -- "Taco salad" with shredded lettuce, tomato and avocado chunks, corn and beans; dress with salsa instead of salad dressing -- Shredded vegetable salad with nuts, garlic mustard vinaigrette -- Marinated grilled tempeh or other protein over wilted dark greens
I have reconciled myself to chopping the leafy greens every day. I haven't been able to keep leafy greens from going bad after they are cut. It goes faster with practice. For variety, my market has a "spring mix" that is fresh baby greens (arugula, spinach, some other things) which lasts a couple-three days.
Cucumbers: The long "English" or hothouse variety, while more expensive, lasts longer than regular cucumbers when cut and stored in an airtight container. So I cut that ahead of time.
My basic daily salad is: Chopped romaine and/or spring greens, grape or cherry tomatoes, baby carrots, cucumber. I vary the dressing, add an ounce of cheese or a couple ounces of meat or a hardboiled egg, depending on what I've got in the fridge, which sometimes depends on what's left over from previous meals.
Edited by: DROPCONE at: 7/4/2014 (07:59)
My Sparkpage is set to private, but I'm open to SparkMail! ______________
"People often say that motivation doesn't last. Well, neither does bathing--that's why we recommend it daily." - Zig Ziglar
Fitness Minutes: (8,353)
530 7/3/14 10:59 A
Since I've started tracking my food I've been eating a lot of salads. But I don't want to get bored with the salads, so I want to try new ones. The problems is that there are so many out there and I don't quite know where to start.
So my question is, what's your favorite salad? I'm especially looking for ones that can keep in the refrigerator for a couple of days.
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.