We’ve all been there: a new year and new lofty goals to eat healthy, exercise regularly, and get into the best shape of our lives. But let’s be honest, just like the crowds at the gym taper off by mid-February, so do our resolutions. Why? Probably because a lot of people have a misconception about dieting and eating healthy. A lot of people think if you eat some lettuce and carrots for a few days, you’ll be well on your way to dropping a ton of LBs and you’ll become a happier, healthier person. Wrong-o!
Does anyone actually enjoy eating boring lettuce and bland carrots? I for sure don’t! Why torture yourself when there are so many ways to eat healthy meals that actually taste good while helping you to achieve your health goals? I often joke that I exercise just so that I can eat because I’m a major foodie and I love food way too much to deprive myself. But here’s the tip: while I regularly eat super healthy, I will indulge on weekends and other occasions if presented the opportunity. My motto is: life is too short to eat a bad meal. But a good meal doesn’t necessarily have to be an unhealthy meal.
Let’s take salads, for example. People who are on crash diets tend to eat plain old boring salads because they think that if they deprive themselves of their favorite flavors, they will lose weight. Iceberg lettuce, anyone? Meh. Diets don’t work, lifestyle changes do.
So, let’s make some changes to your boring salads by jazzing them up with filling and satiating ingredients. You will be fuller longer, and you won’t be craving junk food afterward. Does it happen immediately? No, but you’ll quickly get used to eating the healthful foods and you’ll start reaching for the junk food less frequently.
A lot of people also have a misconception that just because it’s a salad, means it’s healthy. A lot of salads are loaded with unhealthy fats and unnecessary calories. Tortilla strips? Sure, the crunch adds dimension to the salad, but it also adds to your waistline. To build a healthy salad, you have to be conscientious of what goes in it.
Start with your base: the lettuce. Iceberg lettuce is bland and mostly water. It doesn’t have much flavor and doesn’t do much to make you feel full or satisfied. Instead, reach for super greens like spinach, mixed greens, shaved brussel sprouts, or arugula. You could even make a combination of any of those greens for added flavor. There are endless combinations.
I personally like to chop my greens for two reasons:
1) it’s easier to eat and
2) it helps to marry all of the other ingredients and create uniformity throughout the bowl.
Next, start adding in the flavor. You can add roasted veggies for a savory salad, or fruit for more sweetness. You can chop fresh apples, pears or strawberries, or even toss in the freeze dried versions of the same.
Add in some protein, either in the form of meat, nuts or beans. Sprinkle with a little bit of cheese if you’re so inclined, and then toss with a healthy dressing.
I recently had a salad at a restaurant that inspired this recipe. I made some tweaks and added options for substitutions and it has quickly become my new favorite salad. I’ve included the options in the recipe, including two different types of dressings.
Here’s to a great new year and a new you with healthy, yet tasty options! Cheers!
Super Salad
- Fresh baby spinach (chopped)
- Fresh (raw) shaved Brussel sprouts
- Sunflower seeds-option to swap candied pecans for the sunflower seeds
- Roasted butternut squash (I buy the pre-chopped bag at Trader Joe’s and roast with salt, pepper and olive oil)
- Dried apple slices (I love the ones from Trader Joe’s)
- Goat cheese crumbles
- Pomegranate seeds-option to swap Craisins for pomegranate seeds
Dressing-mango vinaigrette OR balsamic vinaigrette
Mango Vinaigrette:
- 1 cup diced mango
- ¼ cup olive oil
- 1/8 cup white vinegar
- 2 tablespoons fresh lime juice
- 1 tablespoon honey
- Salt and pepper
Blend all together in a food processor until smooth.
Balsamic Vinaigrette:
- 1/4 cup olive oil
- 1/8 cup balsamic vinegar
- 2 teaspoons dijon mustard
- Salt and pepper
Whisk together until smooth.
Tamar Blazer is an attorney-turned-twin mom, with a passion for her family, friends, writing, good food, home decor and laughing. When she’s not lamenting on her lack of sleep, you can find her doing one of the too many projects she likes to take on, usually with a twin on either side.
