South Beach Diet--My Favorite Salads

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So here's the deal.  Growing up, the only time we were served spinach, or most vegetables, really, were either boiled or sauteed in oil.  Normally that was fine, but frankly, soggy spinach is gross.  Like, super gross.

Then I started eating healthy.  Know what I discovered?  Fresh spinach is awesome as a salad. Move over, iceberg, because spinach and romaine are just as cheap, but taste better and are SUPER healthy for you!

(Still can't do kale, though.  Sorry, Peter.)


Anyway, now my salads consist of spinach, more spinach, and maybe some romaine if I'm not being lazy.

I thought I'd give you, dear reader, some ideas on how to make an awesome, filling salad, without pulling an IHOP and turning it into 750 calories of mess.

Rule 1--use nutritious, dark greens.  Like spinach.

Rule 2--Use low sugar dressings, olive oil, lemon juice, or even salsa instead of your normal salad dressing

Rule 3--Add protein!


So, put down your green base of salad-y goodness.

Then, choose your toppings.

Proteins:
Hard boiled egg
1/4 c shredded chicken
5 slices lean, reduced fat lunch meat
1/4 cup reduced fat shredded cheese.

Only pick 1 or 2 of these options for minimal calories, though.  Not all at once, haha.

Veggies:
1/2 Roma Tomato
1/4 c bell pepper, chopped
1/2 c zucchini, sliced
Chopped celery
chopped broccoli

Fats:
1/4 small avocado (or Guacamole, but only 1 serving!!)--About 70-80 calories
Salsa--10 calories for 2 tbsp
Fat Free Sour Cream--20 calories for 2 tbsp
Olive Oil & Vinegar dressing--120 calories for 2 tbsp

Seasonings:
Cayenne pepper
Salt and pepper
Paprika
Italian seasoning

Tonight, this was my salad, 200 calories even

1 c chopped fresh spinach
a little less than 1/4 c red bell pepper (about 1/5 of a pepper)
1/5 roma tomato
Kroger low fat roast beef--6  slices (this was an oops, apparently a serving is only 2.5 slices.  My bad)
1 tbsp Kroger fat free sour cream
2 tbsp Frito Lay Chunky Salsa

Total--200 calories.  So, naturally, I treated myself to a mug of sugar free hot cocoa to end the meal.  Yum!

The trick, in my opinion, is the dressing.  If you can get past the traditional mindset of Ranch, Bleu Cheese, Catalina for dressings, you'll find that sour cream and salsa make GREAT salad toppings!

Good luck, and let me know what you put on your salads to make them more interesting!