Guest Author - Patricia Mitchell
“To make a good salad is to be a brilliant diplomatist- the problem is entirely the same in both cases. To know exactly how much oil one must put with one's vinegar.” ~Oscar Wilde
Summer is the perfect time for delicious salads. Many people automatically assume salads are healthy. However, adding extra cheese, high calorie dressing, and croutons can turn that healthy salad into a high calorie, high fat dish that can stall your weight loss efforts. Check out the healthy salads below that will satisfy your appetite and help you stay on your diet. Try experimenting by adding different veggies and your own homemade dressings. These salads are great for light lunches or an evening meal and a delicious way to add fruits and vegetables to your meals.
1. Mexican Chicken Avocado Salad – Ingredients: Baby Spinach, grilled chicken, diced tomatoes, black beans, red onion, chopped avocado, sour cream, salsa, black olives, mozzarella cheese.
Directions: Place two cups of organic baby spinach in a bowl. Cut up a 4 oz. grilled chicken fillet and add to spinach. Dice ½ of organic tomato, ¼ red onion, and ¼ avocado and add to bowl. Add one cup of black beans and two tablespoons of mozzarella cheese. Top with two tablespoons of sour cream, 5 black olives and two tablespoons of salsa.
2. Summer Strawberry Chicken salad- Ingredients: Baby spinach, grilled chicken, feta cheese, chopped strawberries, walnuts, celery, red onion. Dressing: Chili powder, olive oil, plain Greek yogurt.
Directions: Place two cups of organic baby spinach in a bowl. Cut up a 4 oz. grilled chicken fillet and add to spinach. Add ½ cup of diced strawberries, ¼ cup of chopped celery, and ¼ cup of chopped red onions. Sprinkle with two tablespoons of feta cheese. Prepare dressing in a separate bowl adding ½ cup of plain organic Greek yogurt, one tablespoon of olive oil, and one teaspoon of chili powder. Drizzle dressing on salad or eat it on the side.
3. Healthy Taco Salad- Ingredients: Organic romaine lettuce, ground turkey, salsa, black beans, avocado, sour cream, red onions, organic tortilla chips, black olives, sea salt, chili powder.
Directions: Place two cups of romaine lettuce in a bowl, Add ½ cup of brown ground turkey ( seasoned with one tablespoon of chili powder and sprinkled lightly with sea salt), ½ cup of black beans, ¼ cup of chopped red onion, and 1/3 of a sliced avocado. Top with ½ cup of salsa, two tablespoons of sour cream, and five sliced black olives. Sprinkle with ½ cup of organic tortilla chips.