STEP 1: START WITH A HEALTHY BASE. Think outside the bowl by expanding your leafy greens beyond iceberg and romaine. Try mingling in Swiss chard, kale, spinach, mustard greens, radicchio and endive, all of which offer different beneficial compounds as well as flavors. Aim for at least 2 cups for a nice big bowl.


STEP 2. PILE ON COLORFUL VEGGIES. Be creative and be generous. Carrots, celery, bell peppers, onions, tomatoes, mushrooms, radishes, broccoli, and cauliflower all deliver a lot of fiber and different nutrients. Or be more daring and go for artichoke hearts, crunchy water chestnuts or jicama, earthy beets, and the often-ignored asparagus or Brussels sprouts.


STEP 3: ADD PROTEIN FOR STAYING POWER. Pick one to two of your favorite lean proteins to convert your salad into a satisfying entrée (protein is more satiating than either carbs or fat). Some options: hard-boiled egg (or egg whites), skinless chicken or turkey, shrimp, wild salmon, canned light tuna, tofu, black beans, lentils, edamame or chickpeas.


STEP 4: ENJOY ONE TO TWO “EXTRAS.” This is where you get to enjoy something you love, regardless of its nutrition and calorie count. If you’re looking to lose a few pounds, stick to a small scoop or two tablespoons. Choose based on whatever craving you’re looking to quell—crunchy, sweet, salty, and so on. Love cheese? Go for feta, cheddar or any other type that looks delicious. Craving creamy avocado? Awesome choice, just stick with 2 tablespoons or slices to keep calories in check. Prefer something crunchy? Try walnuts, sunflower seeds, granola—even croutons and Chinese noodles can work here.


STEP 5: DRESS IT UP. Here’s where things can get tricky. A tablespoon of your average vinaigrette is about 80 calories and 1 tablespoon of creamy ranch is about 100 calories. And really, who stops at just 1 tablespoon? (Nobody I know!) In fact, a small plastic container filled with dressing yields 4 tablespoons. Prevent overload by ordering dressing on the side and sticking with 1 to 2 tablespoons. You can also request two dashes (that’s about 2 teaspoons) EVOO and unlimited vinegar (balsamic, red wine, etc.), since straight vinegar is always a terrific choice because it’s super low-cal and nearly sodium-free (naturally). Same goes for fresh lemon and lime juice, which makes a delish combo with EVOO.


JOY-FULL


salads


RANCH DRESSING


Makes 1 cup In a bowl combine ½ cup non-fat plain Greek yogurt, 2 tbs light mayonnaise, 2 tbs low-fat buttermilk, 1 tbs fresh lemon juice, ¼ tsp ground black pepper, ¾ tsp onion powder, ¼ tsp garlic powder, 1 green onion (finely chopped), 1 tbs fresh parsley (finely chopped). Stir


well to combine. Per (2 tbs) serving: 16 calories, 0 fat, 0mg cholesterol, 45mg sodium, 2g carbohydrate, 0g fiber, 0g sugar, 2g protein


www.savoryonline.com | June 2019 79


Try this dressing for less than 10 calories a tablespoon!


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