Build A Healthier Salad

When you are looking to lose a few, is your first step a trip through the salad bar? Your instincts are good, but what you top your lettuce with might be impeding your progress. High fat dressings, cheese, bacon, fried croutons, mayonnaise-based potato or pasta salads add additional fat and calories.

For a smarter, healthier salad, use the following tips:

*Reach for the darker lettuce and cabbage. Darker leaves contain a higher amount of vitamins and minerals.

*Get as much color in that bowl as possible – carrots, broccoli, peas, tomatoes.

*Add protein with beans instead of bacon or cheese.

*Steer clear of creamy mayonnaise-based dressings. Use a vinaigrette instead.

The best choice is to bring a salad from home. You know exactly what is in your bowl that way.  Here are a couple of low-fat alternatives that are easy and inexpensive.

Low Fat Baked Croutons

*3 cups cubed bread – I use sour dough
*1/2 teaspoon granulated garlic
*Cooking spray
*Salt and Pepper

Preheat oven to 325.

1) Pour cubed bread into a bowl.
2) Spray with cooking spray, then stir, spray again. Repeat several times until all cubes have a little spray on them.
3) Transfer the cubes to a cooking sheet, laying them out in a thin layer.
4) Sprinkle with garlic, salt, and pepper.
5) Place in preheated oven.
6) Bake for 5 minutes, until they start to brown. Watch the cubes close.
7) Flip cubes over, brown the other side.
Remove from oven. Cool.

Low Fat 3 Bean Salad

*1 can kidney beans, drained
*1 can garbanzo beans, drained
*1 can green beans, drained
*1 cup purple onion, cut into thin, round slices
*1/2 cup fat free Italian salad dressing

1) Pour all ingredients into a bowl.
2) Allow to marinate for an hour at least, stirring every so often.
3) Cover and refrigerate.

Serve spooned over the top of a green salad.

Image credit: Michelle Smith