Summer Salads

As we approach the summer months, foods tend to lighten up a bit – more #salads, #vegetable dishes and #fruit options. This is great for #fiber, #vitamins and #minerals! I tend to call those delicious toppings that rack up calories, fat and oftentimes sugar, accent foods because a tiny bit really goes a long way.

This past weekend, I made pineapple cole slaw and it was so refreshing with a hint of sweet. When preparing creamy bases, I use #KiteHill plain almond Greek yogurt (I am dairy sensitive) and real mayo, usually 1 TBL yogurt to 1 tsp mayo and it works so well. The yogurt maintains the creaminess while keeping fat in check. We need fats, but in small amounts, thus balance is key!

Toppings for salads and vegetable dishes may include dried fruits, nuts, sundried tomatoes and my rule of thumb is 1 tsp per person – just enough to add flavor. In order for taste buds to be satisfied, they only need a taste – it’s the eyes that have been conditioned to thinking we need more!

Try these two salads from my cookbook, Balanced Eating for a Balanced Life, Amazon:

Pineapple Cole Slaw

Serves 4

? head cabbage                                                                                                               

2 tablespoons mayonnaise, diet, low-salt                                                            

1 tablespoon plain Greek yogurt, fat-free                                                             

1 carrot, shredded                                                                                                         

8 ounce can pineapple, crushed in juice, drained                                               

Directions:

Mix all ingredients together. Chill before serving.

Waldorf Salad

Serves 2

1 apple, chopped                                                                                                            

1 stalk celery, chopped                                                                                                 

1 teaspoon mayonnaise                                                                                               

1 tablespoon plain Greek yogurt or Kite Hill plain Almond Greek yogurt  

? teaspoon honey                                                                                                          

1 tablespoon walnuts, chopped                                                                                

Directions:

1) Mix all ingredients. Chill before serving.