Super Salad: Build a Better Salad Today

Salad bars are the latest craze. Just because its on the menu doesn’t mean that it’s a healthy option. Hiding within all the nutritional bounty are some pretty evil add ins.

Use this guide to build a better salad on your next visit to the salad bar:

#’s reflect calories per average serving

Source: www.justsalad.com

 

Let’s start with your base:

c  Arugula: 28

c  Iceberg: 6

c  Mesclun: 35

c  Romaine: 18

c  Spinach: 26

While iceberg is the least caloric, spinach and romaine pack a higher nutritional bang despite their higher calorie counts.

Add Ins:

 

c  Artichoke hearts: 20

c  Asparagus: 8

c  Avocado: 65

c  Beans (varied): 105

c  Beets: 20

c  Broccoli: 20

c  Butternut squash: 30

c  Carrots: 30

c  Celery: 8

c  Corn: 60

c  Cranberry: 95

c  Cucumbers: 8

c  Edamame: 75

c  Eggplant: 40

c  Grape Tomatoes: 20

c  Green peppers: 10

c  Hearst of palm: 20

c  Lentils: 70

c  Mandarin oranges: 25

c  Portabella mushroom: 15

c  Radish: 8

c  Red onions: 15

c  Roasted red peppers: 25

c  String beans: 15

c  Sun dried tomatoes: 95

c  White mushroom: 6

Aim to spend 100-150 calories on add ins by sticking with hearty, low calorie vegetables that pack a high nutritional buck. Remember: Colorful = Nutrient-ful!

Not all Proteins are created equal:

c  Blue cheese: 165

Egg Whites = Protein Powerhouses

c  Cheddar: 160

c  Egg whites: 20

c  Feta: 100

c  Goat cheese: 60

c  Grilled chicken: 150

c  Hardboiled egg: 85

c  Hummus: 80

c  Mozzarella: 115

c  Parmesan: 100

c  Tofu: 60

c  Tuna (nonmayo): 75

Watch: cheese portions 

Pile on: eggs whites

 

Toppings:

c  Croutons: 120

c  Crushed chips: 100

c  Pumpkin seeds:  70

c  Tortilla strips: 110

c  Walnuts: 160

Steer clear of loading up on these crunchies. Choose seeds and nuts over fried bread (aka tortilla strips and croutons).

 

Dressings:

c  Balsamic vinaigrette: 220 (SUPER SHOCKER!!)

c  Balsamic Vinegar: 10

c  Caesar: 150

c  Olive oil: 240

c  Ranch: 150

Safest bets: BYO, mustard or balsamic vinegar

Super Shockers: Cinnamon Buns

Ooey gooey sticky licky sugary sweet heaven…Cinnamon buns!
Pass by one of these and you cant resist their delicious scent.

BUT an average sized Cinnamon Bun + icing: 620–846 calories

Did you know that you would have to: 

Walk for 180-240 minutes*

                OR

Swim for 120-180 minutes*

                OR

Bike for 240-300 mins*

*estimations based on 130 lb person

Healthy alternatives: 

Cinnamon raison English muffins = 120 calories
Cinnamon raison bagel thins = 110 calories

To try: 

Toast a slice of whole grain bread with cinnamon, butter mist and a pinch of brown sugar

Other cinnamon finds: 

Cinnamon cereal
Cinnamon bars

Cinnamon chips 

Super Side Swap: Mashed Potatoes

What goes best with beef?

Mashed potatoes.

But mashed potatoes: Seemingly innocent. Deceptively caloric.

What to do, what to do?

SWAP.

We love healthy swaps for fattening dishes so here is another great swap that adds a boost of vitamins and minerals to plain, old MASHED POTATOES…CAULIFLOWER MASHED POTATOES. This is the easiest recipe that you can make in a MICROWAVE!!

Finished Product

Prep time: <5 mins Cook time: <8 mins Ready in: 15 mins

RECIPE: CAULIFLOWER MASHED POTATOES

1 large potato, peeled and cut into chunks

1 head cauliflower cut into florets

2 cups water

2 teaspoons olive oil

1 clove crushed garlic

1/4 cup chopped fresh parsley leaves

Salt and ground black pepper to taste

Place the potato cubes and cauliflower florets in a microwave safe dish. Cover dish. Microwave on HIGH for 8 minutes or until the potatoes are done. Carefully remove dish. Place the potatoes and cauliflower into a large bowl and mash until there are no lumps. Add olive oil, parsley, garlic, salt, and pepper. Mix well. EAT.

When out to eat avoid heaping mounds of mashed potatoes. They hide pools of butter, margarine and/or oil. Ask the server how they were prepared. If the situation sounds caloric, stick with a baked white or sweet potato as a side.

Super Meat: Choosing the Right Type of Meat

For many dieters, red meat is totally off limits. BUT meat can be a great source of protein, zinc, selenium, iron, and B vitamins. The problem comes from people choosing the wrong types of beef.

While we’re not such fans of the hunky chunks, if you have a hankering for some meat here are a few smarter options to chow down on:

• Roasts 
• Rounds of steaks 
• Top sirloin 
• Bison 
• Extra-lean ground beef for burgers 
• Grass fed beef (difficult to find in many restaurants) 

These are the big NO NOs. Meats to avoid: 

• Heavily processed and high fat meats like hot dogs, salami, bologna and frozen meats 
• Burgers that are more fat than ground beef 
• Meat that is streaked with fat. Visible fat = major calories, saturated fat and cholesterol 

Not at a restaurant? Cooking yourself? Firstly, bravo! Secondly, best ways of cooking your meat:

• Grilling 
• Broiling 
• Roasting 
• Baking

As a general rule, keep the portion of your meat to 3-4 oz. which is about the size of your fist or a deck of cards. 

The average restaurant sized portion of meat is 10 oz!! So when you’re out to eat try these tips to avoid a heart attack meal:

• Split your dish with someone else 
• Eat half and brown bag the rest 
• Order an appetizer sized meat and a large salad and make your own meat salad 
• Order a small sized piece and sandwich your steak with a slice of bread from the bread basket

Remember meat can be good just steer clear of the Fred Flintstone sized brontosaurus T bones!

Super Picks: Soy Crisps

What were loving today...Glenny's Multigrain Soy Crisps

With over 18 grams of whole grains, an impressive 6 grams of protein, 3 grams of dietary fiber and just 2 grams of fat in a perfectly portioned 120 calorie single serving bag, this delectible treat will replace any 'ole potato chip.

Looking to pair your crisps with something sweet?

Evenly spread 1 tbsp of all natural peanut butter (avoid the ones that have various preservatives) on to your circle crisps.

OR

Melt 20 chocolate chips in a microwave for 1-2 mins (making sure to stir every 30 seconds to prevent burning) and drizzle on to crisps.

Looking to pair your crisps with something savory?

Try smearing 1-2 oz of cheese (preferably Goat or the Laughing Cow Light Spreadable Cheese - both low in fat and calories) on to your crisps.

Check out the rest of Glenny's line of Soy Crisps and other flavorful products here.