Is Your Salad Making You Fat?

Photo Credit: morgueFile

Salads aren't always healthy.

Sure a bed of greens and chopped vegetables are packed with vitamins and minerals. But, have you ever taken a closer look at all those salad toppings you pile on?

Beware of These 4 Calorie-Heavy Salad Toppings

1. Croutons: These crispy chunks of dried bread add minimal nutrition and lots of calories to your salad. Instead try adding a sprinkle of equally crunchy almonds, walnuts or sunflower seeds to add texture to the salad.
2. Dressing: A drizzle of ranch or dollop of blue cheese dressing is just fine. But when your salad bowl looks like soup, you're simply using too much dressing. Experiment with non-creamy dressings like flavored vinaigrettes if you like a lot of extra added flavor.
3. Cheese: I was shocked when I found out a serving of cheese is the size of two dice. Really? That's tiny! It's easy to sprinkle up to 200 calories and a day's worth of sodium on an entree-size salad without much thought. If you can't part with this dairy topping, opt for lower-sodium cheeses such as whole-milk mozzarella, sliced Swiss and crumbly goat cheese.
4. Dried Fruit: Skip the raisins, dried cherries and dried cranberries preserved with extra sugar. Use fresh whole fruits like sliced grapes, strawberries or pears instead. You'll use less (since the chunks are bigger) and consume fewer calories.

The takeaway? Enjoy anything you want on your salad, but in moderation. If you're going to use half a bottle of dressing or a cup of dried fruit, you might as well skip the salad altogether and just order pizza.

So, what healthy salad toppings do you enjoy?

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

High Protein Foods: Pass the Peas, Please!

As a vegetarian, I'm always looking for high-protein foods. This week I stumbled upon a protein-packed food that costs less than $1.00 per pound -- dried peas.

You can imagine my surprise when I checked the nutritional listing on the back of the bag. Just 1/4 cup of peas contains 11 grams of protein. WOW!

Craving Peas

Dried split peas contain 11 grams of protein per 1/4 cup.
Photo by Jeltovski, Morguefile.com

After watching an episode of Chef Ramsay's Kitchen Nightmares, and eyeing a homemade pea soup, I had to make some myself.

Although I didn't have enough fresh peas on hand to make the soup, it turned out delicious and surprisingly filling with the dried peas. Thank you, protein!

Simple Recipe
I partially followed the soup recipe on the bag by simmering 1 pound of peas with 8 cups of water. Once the peas softened, I blended the mix with my stick blender, then added salt and pepper.

I know most recipes include sauteed onions, carrots and celery, but I wanted a clean, crisp pea flavor. And, it turned out delicious.

To make the soup a meal I added fresh toasted croutons to the top of my bowl. After chopping a dry whole wheat roll and drizzling it with olive oil, I toasted the bread cubes in the oven for 15 minutes at 425 degrees. They turned out crisp, flavorful and worked as a perfect compliment to the soup.

Do you have a favorite pea soup recipe, add in, topper or trick to share? Let me know. I'll be using dried peas a lot more in the future.

Until Next Time!

Choose Healthy,
Angela