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Summer sunshine brings pool parties, beach trips and gettogethers. But with the good times comes the good food, often high in fat. Even summer salads have hidden fat and calories. Relax, you can still look great in your swimsuit and enjoy your favorite salads—just lighten them up or try something completely new with these easy tips. Since salads can be a complete meal, side dish or even dessert, saving those extra calories is well worth the effort!
1. Substitute low-fat versions of mayonnaise, sour cream, yogurt or cottage cheese as the base for creamy dressings. Experiment by adding spices and herbs to either creamy or vinaigrette dressings for that additional zing.
2. Use meat or fish that has been grilled, baked, broiled or steamed instead of high-fat lunch meat. Cheese made from nonfat or low-fat milk such as feta, mozzarella and ricotta add flavor and calcium without extra fat.
3. Dice or chop vegetables for added color and texture, saving some for garnish. Use different-colored veggies, like red peppers and carrots, for contrast.
4. Fruit also adds flavor to salads. Add cut-up grapes to a chicken salad or orange sections tp a green leaf salad. Sliced kiwi or pomegranate seeds add color and dietary fiber—an added plus.
5. Dips for vegetables and crackers can be lightened by using low-fat sauces. Their flavors can also be enhanced with fresh herbs or “spiced” up with a dash of cayenne pepper or sliced jalapeno peppers.
6. Instead of traditional desserts, prepare a fresh fruit salad tossed with fruit juices or a creamy, low-fat sauce made with yogurt.
In this salad, orange juice provides a light, citrus flavor. When combined with sesame oil, tamari sauce and ginger, it makes for a tasty dressing that can be used over any mixed greens.
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