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Posts Tagged ‘salad’

One of my friends isn’t feeling well, so she had to cancel our dinner plans for tonight (if you read this, I hope you feel better!). She gave me plenty of notice, but then I got into a busy spiral of work and wedding planning and failed to plan for dinner. But not to fear! This Mediterranean vegetarian salad will save me!

This sucker is a lot of food for a low amount of calories. I always end up feeling full and my blood sugar staying even.

Ingredients:

Preparation (11 minutes):

  • Prepare the Falafel mix according to package instructions
    • Mix with water
    • Let sit for 10 minutes
    • Pan fry
  • Put your salad together. The hummus and yogurt dip act as dressings.

Nutrition info:

Note: I didn’t factor the cooking spray, cucumber, and spinach, because these are so small calorically it’s laughable, but if you want to tack on 20 calories for that, be my guest.

  • 350 calories
  • 11 grams of protein
  • 10.5 grams fat
  • 54 carbs

 

 

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Yes, I know, Louisiana food tastes so good! But it can also be killer on your waistline. So, on my trip today to New Orleans’ French Quarter, I found an organic salad for lunch. And it was DELICIOUS.

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I was traveling for work and rushing to visit a dojo for a 2 hour karate workout, but I needed to eat. So, I stopped at a Corner Bakery to get a light meal in.

Scanning their menu, my best light option was their Harvest Salad. The only problem? This salad is actually 780 calories. Way too much. I needed something between 400 and 500 calories.

In addition, there were some things on the salad that have a high Glycemic Index and my dietician has warned me against eating (mainly dried fruit and white bread).

So here’s how I fixed it:

  • I ordered the dressing on the side and used  very little of it.
  • I picked-out all of the cranberries (I forgot to ask them to leave those out)
  • The white bread went into the trash.
  • I left the protein (chicken) and the healthy fats (walnuts) to make sure I was still full after.

(and yes, I cleaned up after myself)

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Bye bye calories and high glycemic index parts of my salad.

 

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…eating one piece of pizza at the pizza party at work as a substitute for my afternoon snack, then having a healthy salad after the party for my dinner (and taking no pizza home).

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My go-to giant salad: 3-4 handfuls of spring mix/spinach, 1/2 small avocado, 15 grapes, and 1 tsp oil. I’ll eat this with 5 oz. tofu for lunch. Shown next to the Yankee candle for scale.

I love the Santa Fe salad on the left, but it's only 280 calories! I need about 500 calories for lunch, so I'd have to eat two of these!

I love the Santa Fe salad on the left, but it’s only 280 calories! I need about 500 calories for lunch, so I’d have to eat two of these!

 

Things like this Salad to Go container and the small salads offered in the grocery store make me laugh and sad all at the same time.

My salads are giant, but within my caloric limit. That’s because the vast majority of my salad is vegetables. Usually I have 2-3 handfuls of spring mix or spinach. That alone takes a massive amount of room. Then you add-in more vegetables and the thing gets giant but is still under 100 calories. THEN you add the good stuff, like avocados, a touch of olive oil, nuts, fruit, etc. to get it up to 400 or 500 calories (make sure you measure everything!). By then, it looks like you’re eating a mixing bowl’s worth and guess what? It’s totally ok that you are.

The added benefit of piling-on the veggies to create a giant salad is that you’ll also get a tremendous amount of vitamins by doing so. Naturally. For more on this, read Eat vs. Take Your Vitamins.

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This particular salad I made at Whole Foods has tons of tofu (great source of protein and can be out of the fridge for a couple of hours), spring mix, corn, edamame, carrots, parmesan cheese (also ok outside of a fridge), and mixed peppers. No dressing.

This particular salad I made at Whole Foods has tons of tofu (great source of protein and can be out of the fridge for a couple of hours), spring mix, corn, edamame, carrots, parmesan cheese (also ok outside of a fridge), raisins, and mixed peppers. No dressing.

I travel often for work, and am always looking for ways to eat healthy and inexpensively (since I’m on a per diem). One of my favorite solutions? Whole Foods salads.

Before my trip, I head to Whole Foods and build a protein-rich, vegetable-packed salad to take to the airport with me. They give you a rubber band to keep it closed and silverware to eat it with, so it’s really convenient and fits well in my backpack. In terms of how long it will last, with tofu and no dressing, I figure it’s good for at least 1 day in a fridge and 4 hours outside of a fridge.

In terms of benefits:

  • Depending on what I put in there, the salad $8-$10, so way less expensive than airport food.
  • Whole Foods doesn’t allow “hydrogenated fats and artificial colors, flavors, sweeteners or preservatives” in their food, so it’s much healthier.
  • It’s also a lot healthier than the burger or pizza at the airport and helps maintain your weight.
  • I don’t have to rush around the airport looking for food.
  • Since I’ve started doing this, I’ve noticed I get sick a lot less often while traveling. I think it’s because of all of the vitamins that I’m eating.

In terms of TSA and security, I’ve never had an issue doing this. They don’t even mention my salad.

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I picked this beauty up for a healthy lunch. Looks innocent enough, right? WITHOUT DRESSING it’s actually 690 calories and 68g of carbohydrates! I guess I’ll be eating a little over 1/2 of it. Sigh…

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