It is now February. I would say this news makes my New Year’s resolution post less than timely except that my post was about healthy eating and shedding those unwanted holiday pounds. February might be just about the time that you are starting to give up and slip back into old habits and hearty winter eating. So here I am, with a better late than never approach to helping you stick to your resolutions. There’s enough salad ideas here for you to discard the ones that don’t appeal to you and still have one for every day of the week.Now a word on those aforementioned resolutions. I’m not sure that I entirely support the concept of a New Year’s resolution. They’re good in theory but the reality is that we should constantly be aiming for personal growth all year round. New day, new ideals- you don’t have to wait an entire year to implement change. Fix things as you notice they are wrong for you. I also think resolutions tend to make people feel badly about themselves when they break them thus leading them to take out their frustration with more of the original vice. And lastly, resolutions are always such cliches. Everyone wants to lose weight, get toned, eat better, detox more, ya ya ya. While I support these things individually it just seems that most people end up going into overdrive burn out mode and end up perfectly positioned to need the same resolutions the following year.
January is supposed to be the busiest month for gyms as everyone is launching a get fit 200-[insert year] campaign as part of their New Year’s resolution. I find it annoying that there are twice as many people crowding the gym as there were last month and as there will be next. Everyone stops eating carbs, drinks less, and whines about their bodies more than usual. I’m not being judgmental as I’m guilty of these things myself. I just don’t think that we need to have an extreme lifestyle makeover every January. That said, I can certainly understand the desire to suddenly become healthy again after you’ve likely just spent the past several weeks stuffing your face with eggnog, cream sauces, roasts, cheesecakes (yes, plural,) cookies, candies, cheese boards, dips, bacon wrapped everything, and wine, wine, wine. I mean, that wasn’t just me, right?
I’m just not sure that cleanses, fasts and detoxes are the best way back to normal. Not the restrictive ones anyway. I detoxed once. The experience was miserable. It was a stupid idea post Valentine’s Day during a year I ate excessive sugary goods including several pounds of “puppy chow.” The detox was complicated by my physical and mental dependency on caffeine and has left me with a mild aversion to lemongrass. Anyway, my point is we shouldn’t really do this to ourselves. It’s not kind, it’s not gentle and it’s not realistic. I lost a few pounds of water which came back almost immediately. I might have felt better but I couldn’t tell with that splitting headache from caffeine withdrawal.
Instead of such experiences I wholly encourage wholesome, healthy, nutritious eating at moderate levels daily. The kind that I like to think I’m getting quite good at. Well, on most days. The kind of nourishment that is satisfying to our souls and our bodies and doesn’t mean cutting anything out completely. I think it’s quite the opposite- I think it means steamed plain veggies with lemon juice AND nights of Mexican out with pitchers of Margaritas, appetizers, cheesy/meaty entrees and perhaps even a fried ice cream. It’s a little thing known as balance. After a constant struggle with the concept of balance I think I can finally manage it. I tend to now think of it as a little before, a little after. Meaning if I know I am going to do something hugely caloric (holidays, friends in town, dinner party, etc) I try to eat very well and exercise more than usual immediately before and after the event. This usually comes down to a lot of salad or sauteed veggies. Not a detox so much as a foundation, a healthy base food. For me, salads are the most mindless form of eating healthy. I know exactly what I’m getting into and salads just feel healthy. They are after all, the most common diet food.
Just a little warning, and you’re all smart cookies err salads so I’m sure you’re all aware but salad does not necessarily equate healthy. I went through a phase where I was desperately trying to lose weight and could not for the life of me get rid of those last 5 lbs. I think, it was the SALAD. Can you believe it? I was in a job where we ordered lunch every day on the company and in trying to be health conscience I always got salad. Save for the cheese which I factored into my input/output math there was nothing actually “bad” in the salad. The problem was that the portions were ridiculous. Maybe two whole giant chicken breasts and a cup of cheese. Add to that piles of chickpeas, olives, egg, and the ton of dressing even if it is “lite” necessary to cover that kind of salad and you’ve got yourself a situation.
Ah, I just said it, “dressing.” This can be a nightmare. Truly. Who wants to eat a dry salad? Definitely, definitely not me. But those bottles can pack so many calories, fat grams and artificial substances! And two tablespoons??? That isn’t really enough for my kind of salad. And they are so expensive and seem to go so quickly. When you get to the light or reduced fat kind they start tasting so artificial and sodium laden. You wouldn’t believe how easy/delicious it is to just quickly whip up your own dressing. For salad week make your own dressing.
Think of this post as inspiration rather than recipes. I’m going to give you some ideas for several days worth of salads and then just some general salad boosting tips. Obviously, you don’t have to eat salad for one week straight but for those weeks when you need to go lighter it might be nice. Now, onto the ideas:
Fresh Herbs & DressingsIt is amazing how much of a difference adding some fresh herbs can make to a salad or dressing. Think dill, basil, tarragon, cilantro, rosemary, and oregano. Some of the organic mixes already include fresh herbs for you. Just chop some fresh herbs and toss them with your washed lettuce or add to some olive oil & vinegar with a touch of salt and lots of lemon or lime juice.
My favorite dressing/herb combos right now involve mixing cilantro, olive oil, tons of fresh lime juice, and a touch of the sauce from canned chipotles in adobo. It’s light and spicy with some tang from the limes. The other one I’ve been using frequently is a take on tzatziki. Mix low fat or fat free Greek yogurt with finely diced cucumbers, chopped red onion, a touch of garlic powder, and dill. It’s really thick but coats firm lettuces such as iceberg (why would you?) romaine and even spinach. Then there’s everyone’s favorite, pesto. Why not make a quick pesto dressing by throwing some basil or parsley in a small food processor with pine nuts, a touch of grated Parmesan, olive oil, and lemon juice? Whenever making pesto I always make extra specifically to turn some into salad dressing. Once you get the proper consistency add more olive oil and lemon juice and mix. I tend to go heavy on the lemon juice light on the oil to save calories.
Trader Joe’s makes a jarred tomato chutney and while I’m sure that it isn’t actually chutney by anyone’s standards (it’s far too runny) it makes a fantastic spicy dressing. Just mix with some red wine vinegar, a bit of olive oil, lime juice and fresh cilantro. With a nice spike of heat and Indian flavors it is anything but bland.
Honey mustard vinaigrette equals lots of flavor for little calories. Whisk some spicy grain or dijon mustard, white or balsamic vinegar, olive oil, and a touch of honey. Add chopped rosemary for extra kick. Sometimes I substitute sugar free maple syrup for the honey to save on sugar, you can use pure maple syrup if you prefer.
Buttermilk! Delicious tangy buttermilk has such a bum rap but it isn’t bad at all, it’s just soured milk, no butter involved. They even sell light buttermilk so don’t be afraid, be creative- you can do buttermilk, black or white pepper, chives, and a bit of some packaged ranch seasoning mix or any sort of herb mix. Depending on your preference you may want to mix in a bit of light mayo so it’s a thicker more dressing like consistency. I find that fat-free mayo has a horrific taste but the light isn’t so bad when mixed with other things.
Then there’s the joy of apple cider vinegar. A favorite dressing comes from my non-cooking sister and has 1/4 cup of apple cider vinegar, 1/4 cup of vegetable oil, 1/4 teaspoon celery salt, 1/4 teaspoon garlic powder, and 2 tablespoons of sugar all whisked together.
Veggies
This is my go to when all else fails. The salad I turn to when it seems I have no food in the fridge. This is because in the darkest days at Casa Cardona I can usually find some romaine lettuce and frozen veggies. Quickly
sauté whatever veggies you have on hand, perhaps some zucchini, mushrooms, broccoli, string beans, yellow squash, fennel, spinach, bell pepper, onion, corn, peas, carrots, shelled edamame, asparagus- just whatever you have be it fresh or frozen in a little bit of olive oil or butter and with just a touch of minced garlic. If you have time you can marinate the veggies in balsamic vinegar with some Italian seasoning or for extra flavor you can add a Goya Sazon packet, Cajun salt, or lemon pepper seasoning at the last minute of cooking. After they’re tender I pile them on to a bed of firm lettuce, usually romaine. I top with some low fat mozzarella and either a homemade balsamic vinaigrette or a drizzle of BBQ sauce with some light ranch on the side for dipping. I also usually squeeze fresh lime on it.
Themed Salads
I present to you some ideas for themed salads that are great for at home salad making or at the “pick any ingredients” create your own bars that are so popular right now.
The Fruit and Nut
spinach
dried cherries, Craisins, or golden raisins
almonds, cashews, walnuts, or pistachios
blue cheese or gorgonzola
sliced green apple
red grapes
sweet citrus cured olives (if you can find them)
Recommended dressing: apple cider vinagerette, a light raspberry vinaigrette, or fig infused balsamic vinegar with some olive oil and lemon juice.
*on lazy days I just toss in a fruit and nut trail mix
Russian
romaine
smoked turkey
mozzarella balls or blue cheese
corn
black olives
chopped tomato
egg whites
walnuts
avocado
Recommended dressing: Russian or light Russian dressing
Italian
mixed baby greens
mozzarella balls
artichoke hearts
sun dried tomatoes
grape tomatoes
roasted red peppers
capers
grilled chicken or tuna
Recommended dressing: balsamic vinaigrette
Tex Mex
romaine
grated cheddar
black beans
avocado
chopped tomato
corn
chicken or morning star spicy black bean burger sliced
green onion
fat free sour cream (just a dollop on top)
Dressing Ideas: I love drizzling some light BBQ sauce and lime juice over it and then putting some light ranch (usually homemade) on the side for dipping. You can also toss some salsa into it.
Greek
mixed Greens
feta or light feta
kalamata olives
cucumber
onion
Recommended dressing: yogurt herb or red wine vinaigrette
Buffalo Salad
romaine
chopped celery
grilled chicken or breaded soy chick nuggets (my preference)
blue cheese
hot sauce drizzle
Recommended dressing: light blue cheese or light ranch
Spa Salad
mixed baby greens
shredded carrots
shredded red cabbage
sun dried tomato
chopped celery
cucumber
chopped tomato
bell pepper
onion
Recommended dressing: Just lemon juice, friends.
Random
spinach or mixed greens
jicama
avocado
bell pepper
sun dried tomatoes
red onion
shredded carrots
shredded cabbage
black olives
chick peas
any cheese
Anything goes for dressing
P.S. Don’t hold me to my no detoxing mentality as someday I may give it a second go. For the time being though I’ll stick to a much more livable kind of healthy eating.
Update! It appears that Martha- my hero, my idol, my woman of all women has been reading my blog. This isn’t true at all but she did do a salad segment on her show as part of the “cooking school” series the day after I posted. It’s really helpful information so take a look and if you have time watch the video segment.
I love salads and your post title grabbed me. Thanks for more ideas. I’m trying to eat a garden salad every day as lunch as part of my healthy eating/fitness goals.