/ Neera's Get The Dish

by Neera Chaudhary

Neera’s Get The Dish

Jun 29, 2013

Sizing Up Salads

We predicted a shift towards a more plant-based diet earlier this year, and we’re certainly seeing the trend emerge. The new book by Mark Bittman, VB6: Eat Vegan Before 6:00, is the latest authority on helping people take a step towards veganism. And while not everyone is looking to become vegan, many of us opt for healthier food choices and more veggies in our diet.

One of our favourite ways to eat healthy is to eat salad. We’ll go for a salad at lunch to curb the calories for the day so we can have what we want at dinner. Sounds good in theory. But while salad shops and salad bars are popping up everywhere, providing a plethora of options to help you get your veggies in for the day, those salads may be the fattiest and highest-calorie meal of your day.

We found that some people’s salads contained more calories and fat than popular fast-food meals, like a burger and fries or a few slices of pizza. Some salads can easily have more than 1,000 calories — that’s just shy of two Big Macs! The basics of your salad — leafy greens, tomatoes and cucumbers — start you off at about 150 calories, but the toppings tip the scale unfavourably. Salads are a great meal option but can make you accidentally break your diet. Here are some salad saboteurs to watch for and some salad satisfiers to help.

Salad Saboteur #1: Dressing

The greatest source of calories in your salad is likely the dressing. What you choose to coat those luscious leafy greens with can take your salad from a low-cal meal to a high-fat disaster. With a basic salad dressing, you’re looking at about 150 calories for just two tablespoons. If you prefer your salad to be drowning in dressing, a better option is to go for low-calorie dressings like most vinaigrettes. Better yet, try balsamic vinegar with oil or on its own, or top with a tablespoon of hummus, salsa, lemon juice or low-sodium soy sauce. These options can save you loads of calories. Avoid temptation by keeping a bottle of low-calorie dressing at your office or even carrying one in your handbag.

Salad Saboteur #2: Cheese

Cheese is often the money-maker of a salad. It can give instant pizzazz. But for just a cube of cheese, you’re looking at 50 calories — and no one has just one cube, so times that by six and you’ve just added another 300 calories. If cheese on salad is your thing, keep it to a minimum. With just a quarter-cup of shredded cheese, you’re taking in 120 calories. So go for a sharp cheese like feta that has a strong punch and gives you maximum flavour with just a little indulgence.

Salad Saboteur #3: Crunch

There’s no denying that the crunch factor takes a salad from “blah” to “wow.” Croutons, crispy noodles, sesame sticks and bacon bits add the crunch, but at a high caloric cost because they have a lot of hidden fat. To keep the texture you’re looking for without all the extra fat and to up the nutritional ante, go for apple slivers, a small sprinkle of nuts or sunflower seeds, water chestnuts, or crumbled whole grain toast or crackers. Or make your own low-fat croutons by rubbing a clove of garlic on both sides of a slice of toasted whole grain bread and cutting it into small pieces.

Salad Satisfier #1: Protein

Now that you know all the salad saboteurs, you’re probably thinking, “What’s left?” The best way to boost a salad so it’s filling but doesn’t break the calorie and fat bank is to design your salad around a key protein. Add a grilled chicken breast, eggs (whole or whites) or roasted beef strips. Avoid breaded or fried meats to keep the calories in check. Another great source of protein is beans and legumes. These include chickpeas, black beans and soybeans (edamame), which are a great way to keep you feeling full for longer because of their high protein and fibre content.

Salad Satisfier #2: Fruit

Spruce up your salad with an easy-breezy topping like fruit. Whether fresh, canned or dried, fruits balance the slightly bitter taste of greens and veggies by adding some sweetness. Beyond providing a nutritional boost to your salad, fruit adds colour, texture and a different kind of freshness. Try grapes, mandarin oranges, chopped apples, sliced pears or any type of berry that’s in season (think raspberries, strawberries and blackberries in the summer). Go wild and add sliced watermelon or cantaloupe too! And if fruits are hard to find in season, go for a sprinkle of dried fruits like cranberries and raisins — they make excellent toppers! For some real meltin-your-mouth texture, try avocados. Their creamy consistency and heart-healthy fats make them a nice addition to salads. Just be careful beacuse they’re high in fat and can take your salad from light to heavy fast.

Salad Satisfier #3: Veggies

An easy way to keep your salad filling while shooting the nutritional and antioxidant value way up is to pile on the veggies. Add sliced bell peppers, tomatoes, sugar snap peas and shredded carrots to up the flavour and fibre at low caloric cost. Adding half an averagesized cucumber only adds about 15 calories, and you take on about 35 calories if you add a whole bell pepper. Go for colour when it comes to veggies. Different coloured veggies provide you with different nutrients. Besides, veggies are a simple way to add crunch to your salad. Keep starchy veggies like corn and potatoes in check.

Neera Chaudhary, MHSc, PhD (c), is a registered dietitian, foodie, culinary goddess and all-around fabulous girl in the kitchen. www.dietitian.ca

PUBLISHED IN THE HEALTH & WELLNESS ISSUE, SUMMER 2013
PHOTOGRAPHY BY FOTOLIA.COM

Neera Chaudhary

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Neera Chaudhary is always on the lookout for the veritable wellness ingredients to feed your mind, body and soul because she knows beauty starts from the inside out. Neera helps to make sense of the science behind the plethora of prescriptions out there by sharing the essential elements for a heal...