Summer blast June

   When we think of summer foods and want something “cool” on a hot day, we tend to think of salads, often accompanying a barbeque or a beachside picnic. But instead of the low-cal image that we conjure when we hear the word, if you’re not careful in preparation, salads can become anything but low-cal filled with mayonnaise, oily dressings, breaded and fried chicken and bacon.

   Here are a few quick tips to help you get started on creating delicious AND Healthy Summer Salads.

1.	Turn a salad into "dinner" by adding a protein-rich food. By adding protein, you can help stave off hunger and balance blood sugar levels. Toss in any leftover chicken, shrimp, salmon or lean steak from the afternoon barbecue. Add a can of organic beans such as kidney, garbanzo or black beans, some smoked or baked tofu or even some of your favorite cheese (watch portion sizes, since cheese can be a high fat/ high calorie food).
2.	Switch unhealthy fats for smart fats. by using walnut or olive oil in your dressing. These oils will contribute healthy omega 3 fats along with phytochemicals and will add a unique and lighter taste to your salads.
3.	Lighten up your homemade dressing by substituting a flavorful, liquid-type ingredient for half (or more) of the oil. Try mixing in plain yogurt for a thicker sauce (instead of mayonnaise) or some fresh squeezed fruit or vegetable juices such as apple, orange, tomato or carrot juice. Switch to a healthy sweetener such as honey or agave nectar instead of sugar or corn syrup.
4.	Lighten up salad dressing if you’re in a hurry Just blend a tablespoon of the dressing (per serving) with a tablespoon of any of the oil substitutes listed above. For example, whisk 1/4 cup of Gerard's Caesar Salad dressing with 1/4 cup of apple juice or mix 1/8 cup dressing with 1/8 cup of plain yogurt. Or blend 1/4 cup of raspberry or Italian vinaigrette with 1/4 cup raspberry or cherry juice.

6.	Try new recipes. Switch the traditional mayonnaise filled potato salad or coleslaw with a salad friendly pesto mixed with plain yogurt to thicken it. Fruit vinaigrettes also add a light summer twist for these favorites; lemon-rosemary vinaigrette is great on potato salad!
7.	Lighten up creamy dressings. Mix regular (or home-made) mayonnaise with your favorite light sour cream or plain yogurt.
8.	Add some crunch to pasta or rice salads by adding chopped lightly steamed vegetables such as broccoli, carrots, cauliflower, mushrooms, snow peas and tomatoes. These vegetables will not only add fiber and nutrients but will also add bulk so you can fill up on lots of veggies and less of everything else!
8.	Switch to whole grain blends for your pasta-salad recipes, and brown rice for your rice-salad recipes. You'll increase the fiber, vitamins, and minerals and phytochemicals just by making this adjustment.
8.	Use dark green lettuce for your green salad. The darker green the lettuce, generally the more vitamins and phytochemicals it contains. Two of the best choices are spinach and romaine lettuce. Or try adding a kick with mustard greens.
8.	Add extra flavor with high-flavor (but lower calorie) ingredients like dill pickle relish, fresh herbs and spices, spicy mustard, flavored vinegars (such as balsamic vinegar), green onions, or a handful of toasted nuts or a tablespoon or two ,of chopped green olives (a little goes a long way).

 

Namaste!   

By,

Jacqueline Banks
Holistic Health Counselor A.A.D.P