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Health & Nutrition |
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Love the green stuff? You’re not alone. Boost the flavor and
pump up the protein in your favorite salad.
| Muscle Up Your Lunch |
Oxygen
#63, pg. 98 |
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By Kathleen Engel
The days of anemic iceberg lettuce with a pale slice of tomato and a blob
of bottled dressing are gone. A great salad is a joy to eat – crunchy,
colorful and full of flavor. People who love being fit, love salads, since
they’re packed with health-boosting nutrients and contain a reasonable
amount of calories. They’re also easy to assemble and can relieve
cravings for goodies you may normally avoid, such as cheese, nuts and pasta,
by giving you just a taste.
How green is your salad bowl?
Leaf lettuce, spinach, watercress, baby greens, mesclun mixes – you
have a lot of choices these days so you don’t have to stick to romaine.
(Romaine is still a great choice, though – two cups contain only 15
calories but packs beta-carotene, folate, manganese, chromium, potassium,
fiber and vitamins B1, B2 and C.)
Power up with protein
Chicken, salmon and shrimp adorn some of the best power-packed recipes created
by chef and registered dietician Kyle Shaddix, but you could play with sliced
lean beef, grilled (or canned) tuna, chopped eggs (or egg whites) or tofu,
plus any variety of beans, nuts or cheese. Vary the marinade or rub that
you use on your protein for a whole new salad. Chicken, for example, takes
to a variety of flavors, like a barbecue sauce made from hoisin sauce, a
Thai peanut sauce or tandoori seasonings.
Tweak the texture
Who needs croutons? Add slivered almonds, scallions, blanched snow peas
and mandarin oranges for Chinese chicken salad. For crunch, try roasted
soynuts, toasted walnuts, raw cauliflower or shredded carrots. Fiber up
your salad with beans and legumes, or add avocado or pear slices to liven
up humdrum greens. If you miss pasta in your diet, sprinkle in some farfalle
or rotini – you’ll satisfy your taste for pasta without overdoing
it.
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| Asian Salmon Toss |
Makes 4 servings
Ingredients:
Salad
• 8 cups shredded red-leaf lettuce
• 1/2 cup sliced mushrooms
• 2 carrots, shredded
• 1 cup thinly sliced cucumber
• 1/2 cup thinly sliced daikon radish
• 1/3 cup honey-roasted peanuts, chopped
• 8 oz salmon fillet, cooked, chilled and chopped
Dressing
• 1/4 cup light sesame oil
• 2 tbsp vinegar
• 2 tsp light soy sauce
• 1 tsp sugar
• 1/8 tsp white pepper
Instructions:
In a large bowl whisk together the ingredients for the dressing. Add the
ingredients for the salad and toss.
Nutrients per serving: 330 calories, 25 g total fat, 8 g carbohydrates,
15 g protein
-recipe courtesy of Kyle Shaddix, CCC, RD. |
To read the full article, pick
up a copy of Oxygen
#63
today!
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