Salads With Staying Power.A salad for lunch sounds so virtuous. With a toss of the head and a dash out the door, the phrase hangs heavily on those left behind who had in mind a cheeseburger with fries and a malt. Let's look at the effect of each long-term. Is a salad for lunch the "health food" that it is credited to be? If not, why not? How could it be? The typical burger meal will provide 913 calories, of which 28 grams are protein and 38 grams are fat. The fat calories make up 38 percent of the total calories for the meal. The recommendation is that less than 30 percent of the calories come from fat for a day. A "typical" salad meal yields 255 calories, of which 7.6 grams are protein and 14 grams are fat. In this case, fat makes up 49 percent of the calories. Perhaps the temptation with a "salad for lunch" will be to splurge on a beverage or dessert that will add considerably to the calorie and fat intake. In that case an even greater percentage of calories will come from fat. Yet a salad can be an excellent choice. But be careful to watch for all the fat calories that accompany a salad. The above numbers reflect two tablespoons (or one ounce) of dressing with the salad. When adding the dressing, lower the percentage of fat calories by choosing low-calorie dressings. Over time, develop a preference for herbs, lemon, or just a sprinkle of salt. If you do, salads will in reality become the low-fat meal choices that they are currently perceived to be. A bowl filled with your garden's products makes a meal filled with vitamins, minerals, and phytochemicals. A salad helps to meet the USDA USDA, n.pr See United States Department of Agriculture. guidelines to eat five servings of fruits and vegetables a day--since a cup of raw vegetables or a half cup of cooked vegetables equals one serving. Surveys show that most of the population is not getting five servings each day. A recently released survey of Californians showed 33 percent consumed five or more servings a day, but an equal number ate only two or fewer. The latter rate doubles the risk of many of the common cancers. Nationally, 40 percent of the population reports consuming five servings of fruits and vegetables per day. Thus 60 percent have increased their risk for cancer, heart attack, and multiple serious chronic diseases by not including these foods in their diets in the appropriate amounts. Salads that satisfy until the next meal are those that include more than colorful greens. Include a source of protein with the many vegetables that can be part of a tasty salad. Some of the protein sources might be braised braise tr.v. braised, brais·ing, brais·es To cook (meat or vegetables) by browning in fat, then simmering in a small quantity of liquid in a covered container. and flavored cubes of tofu tofu Soft, bland, custardlike food product made from soybeans. Believed to date from China's Han dynasty (206 BC–AD 220), tofu is today an important source of protein in the cuisines of East and Southeast Asia. , any of a variety of beans, seeds, nuts, and/or chunks of meat alternatives, such as: crumbled Grillers, browned vegetarian burger, FriChik, or others. Round out a meal centered on a salad with interesting whole-grain breads, beverages, and a fruit for dessert. Enjoy the flavor of the salad with just a touch of dressing to keep the percentage of calories from fat low. Color, texture, and taste can hardly be beaten when the choice for lunch is a fresh salad of brilliantly colored vegetables, a source of protein, and just a dash of dressing. Build a meal around any one of the following salads and dressings with staying power. Soy and Fruit Salad 2 cups FriChik soyameat, cut into 3/4-inch cubes 2 stalks celery, diced 1 cup water chestnuts 2 green onions, diced 1/4 t. salt 2 T. lemon juice 1 11-ounce can mandarin oranges, drained 1 9-ounce can pineapple chunks, drained 1/2 cup toasted slivered almonds 1/3 cup low-calorie mayonnaise 1/2 t. grated lemon peel 1 bunch salad greens (iceberg, romaine, red leaf, butter, or mixed gourmet), washed and broken into bite-sized pieces Combine FriChik, celery celery, biennial plant (Apium graveolens) of the family Umbelliferae (parsley family), of wide distribution in the wild state throughout the north temperate Old World and much cultivated also in America. , water chestnuts water chestnut: see sedge. water chestnut Any of several perennial water plants of the genus Trapa (family Trapaceae), native to Europe, Asia, and Africa, or their edible, nutlike fruit. The water caltrop (T. , green onions, salt, and lemon juice. Cover and chill for several hours. Just before serving, add oranges (reserve a few for garnish garnish v. to obtain a court order directing a party holding funds (such as a bank) or about to pay wages (such as an employer) to an alleged debtor to set that money aside until the court determines (decides) how much the debtor owes to the creditor. ), pineapple, and almonds. Combine mayonnaise and lemon peel. Spoon dressing into bowl with greens and fruit. Gently toss dressing and salad; avoid breaking fruit. Garnish with reserved oranges. Serves: 8. Calories: 200; protein: 9 grams; fat: 14 grams; cholesterol: 4 milligrams; sodium: 287 milligrams; fiber: 5 grams. Black Bean black bean see castanospermum australe, erythrophleumchlorostachys. Salad 3 cups uncooked whole-grain brown rice, parboiled (instant) 1 15-ounce can black beans 1 medium green bell pepper, diced 1/2 cup fresh cilantro, chopped 1 cup corn 1 2 1/2-ounce can sliced olives 1 T. olive oil 1/2 cup salsa 1/2 cup plain nonfat yogurt Microwave rice according to according to prep. 1. As stated or indicated by; on the authority of: according to historians. 2. In keeping with: according to instructions. 3. package directions; follow package directions if using regular rice. Drain and rinse black beans; place in large bowl and combine with bell pepper, cilantro, corn, and olives. Mix olive oil olive oil, pale yellow to greenish oil obtained from the pulp of olives by separating the liquids from solids. Olive oil was used in the ancient world for lighting, in the preparation of food, and as an anointing oil for both ritual and cosmetic purposes. , salsa, and yogurt. Combine bean mixture in large bowl with salsa mixture and rice. Taste is enhanced if allowed to refrigerate re·frig·er·ate tr.v. re·frig·er·at·ed, re·frig·er·at·ing, re·frig·er·ates 1. To cool or chill (a substance). 2. To preserve (food) by chilling. for 2 to 3 hours. Serve chilled. Serves: 8. Calories: 380; protein: 11 grams; fat: 6 grams; sodium: 126 milligrams; fiber: 7 grams. --Angie Bateman, LLU LLU Loma Linda University LLU Local Loop Unbundling LLU Lending Library Unit LLU Layered Language Understander LLU Local Logic Unit Graduate Nutrition Student Hearty Salad 1 cup dried bulgur wheat 1 cup dried lentils, rinsed and drained 1/4 t. salt 1/4 cup lemon juice 1/4 cup olive oil 1/2 t. dried mint leaves 1/2 t. dried oregano 4 green onions (white and green parts), sliced 2 medium cucumbers, peeled and chopped 1/2 each red and yellow bell peppers, minced 2 fresh tomatoes, diced 1 cup petite peas 1 cup fresh parsley, minced In a medium--sized mixing bowl, combine the bulgur wheat Noun 1. bulgur wheat - parched crushed wheat bulghur, bulgur wheat, wheat berry - grains of common wheat; sometimes cooked whole or cracked as cereal; usually ground into flour with 2 cups boiling water. Cover and let stand for 30 minutes. In a medium-sized saucepan, add lentils to at least 3 cups boiling water. Simmer without stirring until lentils are tender (about 40 minutes). Add more water, it' necessary. When lentils are tender, drain. In a large bowl, combine salt, lemon juice, olive oil, mint, and oregano oregano (ərĕg`ənō), name for several herbs used for flavoring food. A plant of the family Labiatae (mint family), Origanum vulgare, . Add bulgur wheat and lentils; toss lightly. Chill until ready to serve. Just before serving, toss bulgur bul·gur also bul·ghur n. Cracked wheat grains, often used in Middle Eastern dishes. Also called bulgur wheat. [Ottoman Turkish bul mixture with green onions, cucumbers, peppers, tomatoes, peas, and parsley. Serves: 10. Calories: 182, protein: 6 grams; fat: 6 grams; cholesterol 0 milligrams; sodium: 83 milligrams; fiber: 7 grams. Layered Salad 1 bunch of salad greens (iceberg, romaine, red leaf, butter lettuce, etc.) 1 10-ounce package frozen petite peas 2 stalks celery, diced 2 cups kidney beans, cooked and drained 1/2 onion, diced (red or white) 3 carrots, grated 6 hard-boiled eggs, cut in round slices 1/2 cup dry-roasted sunflower seeds 1/2 cup low-calorie mayonnaise 1/2 cup plain nonfat yogurt 1 T. sugar 1/2 cup grated cheese Tear salad greens into a tall clear salad bowl. Layer ingredients in the order given. Mix mayonnaise with yogurt and sugar. Spread this mixture evenly across the top of the vegetables, sealing the edges to the bowl. Sprinkle top with cheese. May refrigerate overnight. Serves: 12 with 1-cup servings. Calories: 200; protein: 10 grams; fat: 10 grams; cholesterol: 145 milligrams; sodium: 245 milligrams; fiber: 4 grams. Taco Salad The taco salad is a Mexican inspired dish consisting of the contents of a taco on a bed of lettuce instead of a tortilla. Some forms of taco salad are served in an edible tortilla shell bowl. The Taco salad first appeared in America in the 1960s. 1 bunch of salad greens (iceberg, romaine, red leaf, butter, or bag of gourmet) 1 1-pound can kidney beans 2 cups vegeburger, browned, or 1 package of Grillers, crumbled 2 cups Colby cheese, shredded 2 avocadoes, peeled and diced 4 green onions, chopped 3-4 tomatoes, diced 1 16 1/2-ounce package tortilla chips Thousand Island dressing Tear salad greens into bite-sized pieces and place in a large bowl. Add all remaining ingredients. Toss lightly. Season with Thousand Island dressing Thou·sand Island dressing n. A salad dressing made with mayonnaise, chili sauce, and seasonings. [Perhaps after the Thousand Islands.] Noun 1. as desired. Serve chilled. Serves: 12. Calories: 280; protein: 14 grams; fat: 16 grams; cholesterol: 19 milligrams; sodium: 403 milligrams; fiber: 6 grams. Potato Salad 7 medium-sized potatoes 3 hard-boiled eggs 1 medium-sized cucumber 2 medium-sized dill pickles, diced 2 stalks celery, diced 1 T. dried parsley flakes 1/4 t. Lawry's seasoned salt 1/2 t. salt 3/4 cup mayonnaise 1/3 cup dill pickle brine from jar of pickles Boil potatoes in salted water until firm-soft in center. Peel eggs and dice. Peel and score cucumber cucumber, fruit of Cucumis sativus, a species of gourd whose many varieties are descended from a plant native to Asia and Africa. Cucumber is classified in the division Magnoliophyta, class Magnoliopsida, order Violales, family Curcurbitaceae. ; cut lengthwise length·wise adv. & adj. Of, along, or in reference to the direction of the length; longitudinally. Adj. 1. lengthwise in quarters and slice. Combine all ingredients in large bowl. Serve chilled. Serves: 12 (one-cup servings). Calories: 125; protein: 3 grams; fat: 6 grams; cholesterol: 74 milligrams; sodium: 309 milligrams; fiber: 1 gram. Two-Bean and Feta Salad 2 cups dried black beans 1 cup cooked garbanzo beans 4 ounces feta cheese, crumbled 1/4 cup red onion, diced 1/4 cup green onions, chopped (include 3/4 of top) 1/3 cup fresh parsley, minced 1/4 cup olive oil 1/4 cup lemon juice 1 T. sugar 1/2 t. garlic powder 1/4 t. basil 1/8 t. salt In a large pot, cover washed black beans with water and soak overnight. Drain beans. Cover soaked beans with water; bring to a boil and simmer for 2 to 3 hours or until beans are soft. Drain. Place beans in a large mixing bowl. Add garbanzo garbanzo see chickpea. beans, feta cheese, red and green onions, and parsley. Toss lightly. In a small bowl, combine oil, lemon juice, sugar, and seasonings. Pour over bean mixture. Marinate mar·i·nate v. mar·i·nat·ed, mar·i·nat·ing, mar·i·nates v.tr. To soak (meat, for example) in a marinade. v.intr. To become marinated. in refrigerator 1/2 to 1 hour. Serve chilled. Serves: 8. Calories: 173; protein: 8 grams; carbohydrate: 21 grams; fat: 7 grams; cholesterol: 8 milligrams; sodium: 107 milligrams. Cottage Cheese cottage cheese a soft, uncured cheese made from soured skim milk; most of the lactose is removed with the whey. Used in low-residue diets for dogs and cats. and Fruit Salad 4 oranges, diced 2 cups grapes, halved 1/2 cup dates, diced 2 bananas, sliced 2 cups low-fat cottage cheese 1/2 cup plain nonfat yogurt 8 leaves salad greens (iceberg, romaine, red-leaf, butter, shredded red cabbage), washed and broken into individual-sized beds for salad 1/2 cup shredded coconut Combine oranges, grapes, dates, bananas; chill. In blender, blend cottage cheese and yogurt until smooth. Prepare salad greens. Combine fruit and cheese mixture. Spoon onto lettuce bed. Sprinkle each serving with coconut. Serves: 8. Calories: 180; protein: t0 grams; fat: 4 grams; cholesterol: 3 milligrams; sodium: 240 milligrams; fiber: 4 grams. Citrus & Oil Dressing 1/4 cup lemon or grapefruit juice 3 T. olive oil 2 cloves garlic, minced 2 T. chives, minced 1/4 t. basil 1/4 t. oregano 1/8 t. salt Combine all ingredients in blender. Mix until smooth. Chill. Yield: 1/2 cup (4 servings of 2 tablespoons each). Calories: 95; protein: 1 gram; fat: 10 grams; sodium: 67 milligrams; cholesterol: 0 milligrams; fiber: 0 grams. Pasta Bow and Vegetable Salad 3 cups bow tie pasta, cooked and drained 2 carrots, grated 1 stalk broccoli flowerets 1 stalk celery, thinly sliced 1/2 red bell pepper, seeded and diced 1/2 green bell pepper, seeded and diced 1 small cucumber, peeled and diced 1/4 cup fresh parsley, minced 3 green onions, diced (white and green parts) Dressing: 2/3 cup plain nonfat yogurt 1/3 cup reduced-calorie mayonnaise 2 T. lemon juice 1/2 t. dried dillweed 1/4 t. garlic powder 1/8 t. salt Prepare pasta according to package directions. Prepare vegetables as indicated. In a medium-sized bowl, combine all salad ingredients; mix well. In a small bowl, combine all ingredients for the dressing. Add the dressing to salad mixture. Toss gently. Serve chilled. Serves: 10. Calories: 110; protein: 3 grams; carbohydrate: 16 grams; fat: 4 grams; cholesterol: 3 milligrams; sodium: 50 milligrams. Soyannaise 1 cup water 3/4 cup soymilk powder 1 cup canola oil 1 t. salt 1/2 cup lemon juice 1/4 t. grated lemon rind Blend water and soymilk soy·milk n. A milk substitute made from soybeans, often supplemented with vitamins. Noun 1. soymilk - a milk substitute containing soybean flour and water; used in some infant formulas and in making tofu powder at high speed in a blender. Add the oil slowly. Quickly add the salt and lemon juice. You may need to assist the blender to mix in the lemon juice by pulling the soyannaise away from the sides toward the center with a rubber spatula spatula /spat·u·la/ (spach´u-lah) [L.] 1. a wide, flat, blunt, usually flexible instrument of little thickness, used for spreading material on a smooth surface. 2. a spatulate structure. . May be frozen, thawed thaw v. thawed, thaw·ing, thaws v.intr. 1. To change from a frozen solid to a liquid by gradual warming. 2. , and refrozen five to six times. Yields: 3 1/4 cups. Calories: 83; protein: 1 gram; fat: 9 grams; cholesterol: 0 milligrams; sodium: 86 milligrams; fiber: 0 grams. Tofu-Honey Dressing 1 cup plain nonfat yogurt 1/2 cup silken or soft tofu 1 T. honey 1/4 t. cardamom 1/8 t. salt Combine yogurt, tofu, honey, cardamom cardamom (kär`dəməm): see ginger. cardamom Spice consisting of whole or ground dried fruit, or seeds, of Elettaria cardamomum, a perennial herb of the ginger family. , and salt in a food processor or blender until smooth. Chill. Yield: 1 1/2 cups (12 servings of 2 tablespoons each). Calories: 31; protein: 3 grams; fat: 1 gram; cholesterol: 0.3 milligrams; sodium: 38 milligrams; fiber: 0.1 grams. Georgia E. Hodgkin, Ed.D., R.D., FA.DA., is an associate professor in the Department of Nutrition and Dietetics dietetics /di·e·tet·ics/ (-iks) the science of diet and nutrition. di·e·tet·ics n. The branch of therapeutics concerned with the practical application of diet in relation to health and disease. in the School of Allied Health Professions at Loma Linda University Founded in 1905, Loma Linda University (LLU) is a private, Christian, coeducational, health sciences university located in Southern California 60 miles east of Los Angeles close to San Bernardino and near beaches, mountains, and the desert. , Loma Linda, California Loma Linda is a city in San Bernardino County, California, United States. The population was 18,681 at the 2000 census. Geography Loma Linda is located at (34.048364, -117.250648)GR1. . |
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