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Building a Summer Salad that Doesn't Suck




Weight loss doesn’t have to mean JUST salads, but if you are having a salad, the calories can add up, and at that point, you might as well of just had a burger.


Let's take a look at why:





Eating a salad also isn't just for weight loss, it's about incorporating nutrient dense foods into your day to help prevent heart disease, diabetes, certain cancers, increase energy levels, skin & immune health, the list goes on!


Building a salad has a formula.







Dressings that are tasty and won't sabotage your goals:


Mediterranean dips:

Homemade Tzatziki Sauce

- 2.5 cups 0% fat plain Greek yogurt

- 1 large cucumber, grated with skin on

- 1-2 cloves garlic, finely minced

- lemon juice, from 1/2 fresh lemon

- 1 Tbsp dill


Directions: Mix all ingredients together. Thin with water for dressing or use as a dip! Refrigerate until ready to use.


2 Tbsp = 30 calories



Razzy Ranch

Ingredients:

- 1.5 cloves garlic

- 6 oz bag frozen Raspberries

- ¼ cup pineapple (canned or fresh)

- ½ cup white onion finely chopped

- 3 Tbsp cilantro, chopped

- 2 Tbsp minced jalapeno pepper, seed & stems removed

- ½ tsp cumin


Directions: Mix all ingredients together in blender.

(Recipe adapted from Red Raspberry Council)


High Protein Low Cal Ranch

Ingredients:

- ½ cup Fage 0% fat Greek yogurt (aisle 20)

- ½ tsp each - dried parsley, dried chives, dried dill, onion flakes

- ¼ tsp garlic powder

- pinch salt

- ¼ tsp black pepper

- ½ tsp lemon juice

- ½ tsp white rice vinegar

- ½ tbsp water


Directions: mix all ingredients in bowl. Taste and adjust seasonings as needed.


Serving size – ½ cup (65 calories, 12 g of protein)

*Regular ranch dressing: ½ cup – 560 calories, 6g protein



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Registered Dietitian & Sports Nutritionist