Is your salad holding you back?

I’m not a big salad fan, however its the healthiest thing to eat that’s obviously low in calories, I had to find that love for salads, adding chicken, cheese, cucumbers and other veggies to keep it interesting. since keeping weight is a way of life. but are all those add ons holding you back?

Theres too little calories in veggies like cucumber and tomatoes which add a lot of variety and flavor to salads and sandwiches, I’m a big onion on my salads fan too. But sometimes the wrong dressing can add a lot of unwanted calories to your meal. and when your trying to make-weight those calories add up.

Add-ins |

Cheese// feta, goat cheese, blue cheese, etc.
Nuts// walnuts, sliced almond, cashews
Seeds// sunflower seeds, hemp seeds, pine nuts
Proteins// beans, tempeh, chicken, fish, etc.

Nutrient breakdown of Cucumber Salad |

Vitamin K
Vitamin C
Vitamin A
Vitamin E
Vitamin B1, B3, B5, B6, folate
Molybdenum
Potassium
Magnesium
Manganese
Choline
Iron
Copper
Fiber
Antioxidants
Phytonutrients from tomatoes} flavonones, flavonols, glycosides, hydroxycinnamic acids, and carotenoids.
- Carotenoids } lycopene (from the tomatoes), beta-carotene, lutein, zeaxanthin
Phytonutrients from cucumbers} triterpenes, lignans, and flavonoids.

Cucumber Salad Recipe By Nutritionstripped.com (This is my version)

Prep time

10 mins

A refreshing light salad with cucumber, tomato, and red onion. Can be used as a side or a meal.

Author: McKel Hill, MS, RD, LDN

Recipe type: salad

Ingredients

2 cups organic cucumber, cubed into bite size
1 cup organic cherry tomato, sliced in half
¼ cup red onion, diced
Lettuce

Instructions

Simply combine all chopped/cubed/diced vegetables into a large mixing bowl.
After making the Citrus Dill Dressing, pour the dressing over the vegetables and mix well until coated.
Keep in the refrigerator until serving (I like mine to be a little more at room temperature just before serving).
Pile on top of a bed of lettuce and Enjoy!

Citrus Dressing

Prep time: 10 mins

Dressing (This is my variation)

Ingredients

½ cup olive oil, extra virgin
¼ cup apple cider vinegar (I prefer white vinegar, if you want you can add more vinegar to taste, almost guilt free, however, no more oil.)
Juice of 1 lemon (Optional)
Juice of 1 orange (Optional)
1 Tbs. fresh finely chopped cilantro
1 Tsp. Chicken bouillon cube
fresh ground black pepper to taste

Instructions

Simply whisk all ingredients together until well mixed.
Store in air tight container when not in use.
Dress with any salads, especially Cucumber Salad.
Enjoy!

Want more information on your dressings?, check our chart for nutritional information.

Calorie and Fat Content in Dressings Calorie charts and fat tables with calorific values of salad dressing Please note: all calorie values are approximate.
Dressings	Amount	Fat	Calories
Blue Cheese Dressing	2 tbsp	16g	149
Cocktail Sauce	2 tbsp	0	35
Dijon Dressing	2 tbsp	17g	150
Fat-free Dressing	2 tbsp	0	5
French Dressing	2 tbsp	20g	185
Garlic Dressing	2 tbsp	18g	155
Guacamole Dressing	2 tbsp	11g	105
Italian Dressing	2 tbsp	14g	145
Mayonnaise	2 tbsp	24g	220
Oil & Vinegar Dressing	2 tbsp	14g	140
Peanut Butter Dressing	2 tbsp	21g	200
Pesto Dressing	2 tbsp	14g	140
Ranch Style Dressing	2 tbsp	16g	160
Roqufort Dressing	2 tbsp	12g	120
Sesame Dressing	2 tbsp	16g	180
Sun-dried Tomato Vinaigrette	2 tbsp	3g	75
Tartar Sauce	2 tbsp	18g	185
Thousand Island Dressing	2 tbsp	18g	180
Vinaigrette	2 tbsp	18g	180
Yogurt Dressing	2 tbsp	2g	35
Calorie and Fat Content in Dressings Calorie charts and fat tables with calorific values of salad dressing Please note: all calorie values are approximate.