Health and Nutrition

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.

Cucumber Salad with Citrus Dill Dressing |


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 with Citrus Dill Dressing |

Cucumber Salad Recipe By (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
  • 2 cups organic cucumber, cubed into bite size
  • 1 cup organic cherry tomato, sliced in half
  • ¼ cup red onion, diced
  • Lettuce
  1. Simply combine all chopped/cubed/diced vegetables into a large mixing bowl.
  2. After making the Citrus Dill Dressing, pour the dressing over the vegetables and mix well until coated.
  3. Keep in the refrigerator until serving (I like mine to be a little more at room temperature just before serving).
  4. Pile on top of a bed of lettuce and Enjoy!
Citrus Dressing

Prep time: 10 mins
Dressing (This is my variation)
  • 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
  1. Simply whisk all ingredients together until well mixed.
  2. Store in air tight container when not in use.
  3. Dress with any salads, especially Cucumber Salad.
  4. 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.

This chart came to us by

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