I’m eating my words…actually a salad

A salad with spinach, cucumbers, goat cheese, dried cranberries and garbanzo beans
A photo of my salad (no dressing!). Note: Since running the nutrition information, I’ve cut the garbanzo beans.

In previous posts, I’ve written that a diet rule I always break is that I don’t eat salads. Well, after having a heart-to-heart with myself about me not getting enough vegetables in my diet, I decided to try to create a salad I COULD eat (has the right combination of carbohydrates/protein) and try to eat it once a day to improve my veggie intake.

Recipe Ingredients:

  • 3 cups baby spinach
  • 1 single-serving box of cranberries
  • 1 oz soft goat cheese
  • 1/2 of a cucumber

Note: There is no salad dressing listed above. Yep, that’s right, NONE; that’s where the majority of your fat and calories come from, so I eat my salads dry.

I usually pair my salad with a single slice of country bread and 1/2 tbsp (yes, I measure it sometimes to make sure) extra virgin olive oil.

The nutrition calculations for with and without the bread and oil are below. I encourage you to look at them and see if it’ll work for you.

Another note: I originally was adding garbanzo beans to this salad to add protein, but it spiked the nutrition calculation, especially calories and carbohydrates so much, that I didn’t include it in this version of the recipe. Word to the wise: if you add something, even if you think it’s innocent like chick peas, recheck your nutrition calculation.

According to Spark People’s Recipe Calculator, for just the salad:

Nutrition Facts
User Entered Recipe
  1 Serving
Amount Per Serving
  Calories 243.4
  Total Fat 6.4 g
  Saturated Fat 4.2 g
  Polyunsaturated Fat 0.3 g
  Monounsaturated Fat 1.4 g
  Cholesterol 13.0 mg
  Sodium 176.5 mg
  Potassium 609.5 mg
  Total Carbohydrate 40.0 g
  Dietary Fiber 4.4 g
  Sugars 2.6 g
  Protein 8.2 g
  Vitamin A 176.9 %
  Vitamin B-12 0.9 %
  Vitamin B-6 13.4 %
  Vitamin C 46.7 %
  Vitamin D 0.0 %
  Vitamin E 9.3 %
  Calcium 13.6 %
  Copper 17.1 %
  Folate 46.2 %
  Iron 17.3 %
  Magnesium 20.3 %
  Manganese 43.8 %
  Niacin 4.4 %
  Pantothenic Acid     3.4 %
  Phosphorus     12.7 %
  Riboflavin 17.0 %
  Selenium 2.4 %
  Thiamin 6.8 %
  Zinc 5.6 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Salad plus one slide country bread and 1/2 tbsp olive oil:

Nutrition Facts
User Entered Recipe
  1 Serving
Amount Per Serving
  Calories 423.4
  Total Fat 14.9 g
  Saturated Fat 5.2 g
  Polyunsaturated Fat 2.3 g
  Monounsaturated Fat 6.4 g
  Cholesterol 13.0 mg
  Sodium 326.5 mg
  Potassium 609.5 mg
  Total Carbohydrate 62.0 g
  Dietary Fiber 4.9 g
  Sugars 5.6 g
  Protein 11.2 g
  Vitamin A 176.9 %
  Vitamin B-12 0.9 %
  Vitamin B-6 13.4 %
  Vitamin C 46.7 %
  Vitamin D 0.0 %
  Vitamin E 9.3 %
  Calcium 17.6 %
  Copper 17.1 %
  Folate 56.2 %
  Iron 25.3 %
  Magnesium 20.3 %
  Manganese 43.8 %
  Niacin 10.4 %
  Pantothenic Acid     3.4 %
  Phosphorus     12.7 %
  Riboflavin 23.0 %
  Selenium 2.4 %
  Thiamin 16.8 %
  Zinc 5.6 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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3 Comments Add yours

  1. Laura says:

    Mmm, baby spinach! I love that on salads with sliced strawberries (which I realize may throw off your carb count). I also like it with hard boiled egg and French dressing – I try to do the ‘fork dip’ to cut back on the dressing, but I gotta have at least a little. 🙂

    1. hyporesource says:

      Oh!!!! That all sounds like a great variation! I’ll have to try the egg and strawberries! Thanks Laura!

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