Salad Seekers

Chicken salads taste great over a few crackers or in between two slices of bread. However, chicken salad has quite a few calories and if you are watching your weight, chicken salad is a silent sabotage to your weight loss. Try these tips to make a low fat chicken salad and have it still taste great!

- Use low fat vinaigrette instead of mayonnaise.

- Add fruits, nuts or other vegetables to your chicken salad. You will be adding essential nutrients to your delicious salad.

- Use one part mayonnaise and one part low fat yogurt to cut down the calories.

- Add some spice to your chicken salad. Try rosemary, cayenne pepper or even a bay leaf to give your chicken salad a distinct but delicious flavor.

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Did you know that May is National Salad month? Here are some tips to celebrate next month and to enjoy salads!

– Check for any cuts or bruises when selecting your fruits and vegetables. The color of your fruit or vegetable should be bright in color and have firmness when handling.

– Try to use produce within 3 to 5 days to preserve freshness.

– Wash your fruits and vegetable in cold water.

– Refrigerate any unused produce to keep it fresh.

– Go to you local farmer’s market whenever possible. Not only are you supporting a local business, but your produce is fresh for your next salad recipe!

So lets get ready for National Salad month. Check out saladseekers.com for really great recipes to make your salad pleasing to your tastebuds.

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1. Did you know that eating a salad a day raises your nutrient level? This helps your body fight illnesses.

2. Did you know Americans do not get enough water-soluble vitamins? Salads is a great source for these nutrients.

3. Did you know if you consume one salad daily, you will more than likely meet your daily intake of vitamin C, vitamin B6, and folic acid?

4. Did you know that if women ate more fruits and vegetables, this would lower the rate of pre-menopausal cancer and bone loss?

5. Did you know that salad dressings provide important fats that will help the body absorb cancer-fighting nutrients?

Try to eat a salad a day. Not only does a healthy salad taste good, but it is good for your health!

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After a long day at work or school, the last thing you want to think about is what you are going to cook for dinner. Because of the fast paced life we all lead, many people turn to fast food because it is readily available. But there is a much healthier option when you need a meal quickly. The salad bar at your favorite restaurant is great for your health and diet, when healthy options are selected.

The recommended serving for your daily intake of fruits and vegetables is 5 to 7 servings a day. By making a salad as your main dish, that one salad alone can be about 6 servings. Because the salad bar has many healthy options, you can very easily reach your daily intake of fruits and vegetables.

What are some of the best options at the salad bar besides leafy greens? Look for the brightly colored vegetables such as carrots, peppers, broccoli, and peas. Add some protein to your salad with no more than 3 ounces of chicken, turkey, or tuna. Even explore other options such as boiled eggs, cottage cheese, beans, chick peas, or tofu for a delicious salad.

Be careful when adding other items to your salad. Of course we all love cheese on our salads but cheese has many calories and fat. Use very little cheese as possible. Also skip any mayonnaise based salads such as potato or macaroni salad. These salads are full of calories and are not suitable if you are trying to lose weight. Also be very careful with your salad dressing. A creamy based dressing, such as blue cheese, is about 75 calories per tablespoon. Go for the low fat or fat free dressing for your salad, or even make you own. Mix a few teaspoons of olive oil with some balsamic vinegar for a low calories salad dressing that has a great flavor. To top off the salad, add some raisins and/or sunflower seed for a tasty flavor. Also, make sure to go light on the bacon and croutons. Those options are just more calories.

So remember, when you are in a rush for lunch or dinner, visit the local salad bar! Use these tips and your will make your own healthy meal!

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Fruit salads are a wonderful way to get in your daily servings of fruit.  Fruit salads are fullfilling and will send your tastebuds in delight mode!  Why not try something different to your fruit salad?  Try a Nigerian Fruit salad!

Nigerian Fruit Salad
From www.farminthecity.org

SERVES 10 -12

• 4 ripe papayas or mangoes, peeled, seeded and cut into bite-size pieces
• 2 red apples, cored and chopped
• 2 ripe bananas, peeled and sliced
• 1 (16 ounce) can pineapple tidbits, well-drained
• 1 cup fresh orange juice
• 1 tablespoon granulated sugar
• 1/2 teaspoon ground cinnamon
• 1/3 cup sweetened flaked coconut

In large bowl combine papayas, apples, bananas, pineapple, orange juice, sugar, and cinnamon.

Toss to mix well. Cover and chill until ready to serve.

To serve, sprinkle with shredded coconut.

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