25 Low-Cal Salads That Fill You Up-Part II

                  Satisfy your taste buds with these easy recipes                      

Greek Salad

Let your lunch bring you to the luscious Greek islands with this authentic salad recipe. Nonfat yogurt-based dressing provides probiotics, healthy bacteria which boost your immune system.

INGREDIENTS

Serves: Prep: 10min Cook: 0min Total: 10min

• 3 cups torn romaine lettuce
• 1 cup torn escarole or curly endive
• 1/4 cup thinly sliced red onions
• 1/4 cup thinly sliced radishes
• 1 medium tomato, cut into 8 wedges
• 2 tablespoons lemon juice
• 2 teaspoons olive oil
• 1 tablespoon nonfat plain yogurt
• 1 teaspoon honey
• 1/4 teaspoon dried oregano
• salt
• ground black pepper

DIRECTIONS

1. In a large salad bowl, combine the lettuce, escarole or endive, onions, radishes and tomatoes.
2. In a jar, combine the lemon juice, oil, yogurt, honey and oregano; shake to combine. Add salt and pepper to taste. Pour over the salad; toss well.

NUTRITIONAL FACTS PER SERVING

CALORIES	50.2 CAL
FAT	2.5 G
SATURATED FAT	0.4 G
SODIUM	52.3 MG
CARBOHYDRATES	6.9 G
TOTAL SUGARS	3.9 G
DIETARY FIBER	2.1 G
PROTEIN	1.4

                               

Asian Chicken Salad

Red grapes sweeten this dish, while wasabi-flavored mayo adds a spicy kick

INGREDIENTS

Serves:  Prep: 15min Cook: 0min Total: 15min

• 1/4 C wasabi flavored mayonnaise
• 1/4 C low fat plain yogurt
• 4 C chopped cooked chicken
• 2 ribs celery, sliced
• 1 pkg (6 oz) asian salad greens
• 1 C seedless red grapes, halved
• 1/2 C chopped toasted walnuts

DIRECTIONS

1. Stir together mayonnaise and yogurt, and add salt and pepper to taste.
2. Add chicken and celery, and toss to coat.
3. Arrange greens on 4 plates. Top with chicken salad. Scatter grapes and walnuts over all.

Recipe Tips

Next time you poach, grill, or roast chicken, make enough for leftovers for this salad. Or, faster yet, use a store roasted chicken.

NUTRITIONAL FACTS PER SERVING

CALORIES	476 CAL
FAT	25.9 G
SATURATED FAT	4.5 G
SODIUM	216.2 MG
CARBOHYDRATES	12.8 G
TOTAL SUGARS	8.2 G
DIETARY FIBER	2.8 G
PROTEIN	47.7 G

                                 

Luscious Lime Shrimp Salad

This recipe is a no-brainer! Omega-3-rich fish like shrimp keep you sharp, focused, and mentally agile.

INGREDIENTS

Serves:   Prep: 10min Cook: 33min Total: 43min

• 1 1/2 tablespoons lime juice, preferably freshly squeezed
• 1 tablespoon chopped cilantro
• 1 small scallion, white and green parts, chopped
• 1/2 tablespoon hoisin sauce
• 1/2 teaspoon extra-virgin olive oil
• 1/4 teaspoon minced garlic
• pinch of ground white pepper
• 8 ounces large shrimp, peeled, deveined, and rinsed
• 1 tablespoon chopped red bell pepper
• bibb lettuce leaves

DIRECTIONS

1. In a large bowl, combine the lime juice, cilantro, scallion, hoisin sauce, oil, garlic, and white pepper. Whisk to mix. Set aside.
2. In a large nonstick skillet over medium heat, warm 1 tablespoon of the reserved mixture. Add the shrimp. Cook, tossing, for 2 to 3 minutes, or until the shrimp are opaque. Pour the skillet contents into the reserved mixture. Add the bell pepper. Cover and refrigerate, tossing occasionally, for 30 minutes. Place two serving dishes in the refrigerator, if desired.
3. Line each chilled plate with the lettuce leaves. Spoon the shrimp and some of the marinade onto the lettuce.

NUTRITIONAL FACTS PER SERVING

CALORIES	150.6 CAL
FAT	3.4 G
SATURATED FAT	0.6 G
SODIUM	235 MG
CARBOHYDRATES	5.1 G
TOTAL SUGARS	1.8 G
DIETARY FIBER	0.7 G
PROTEIN	23.7 G

Minted Honey-Lime Fruit Salad

Refreshing and sweet, this salad is nutritious enough for breakfast and tasty enough for an afternoon snack.

INGREDIENTS

Serves:   Prep: 20min Cook: 0min Total: 20min

• 1 teaspoon grated lime peel
• 2 tablespoons lime juice
• 4 tablespoons honey
• 3 tablespoons chopped fresh mint
• 1/2 small honeydew, cubed
• 1/2 cantaloupe, cubed
• 1 pint fresh strawberries, halved and hulled
• 2 cups fresh pineapple or mango cubes

DIRECTIONS

1. In a large bowl, stir together the lime peel, juice, honey, and mint until combined. Add the honeydew, cantaloupe, strawberries, and pineapple or mango. Toss to combine.

Recipe Notes

Depending on the sweetness of the fruit, start with 3 tablespoons honey, adding more honey if needed.

NUTRITIONAL FACTS PER SERVING

CALORIES	96.9 CAL
FAT	0.4 G
SATURATED FAT	0.1 G
SODIUM	21.3 MG
CARBOHYDRATES	24.9 G
TOTAL SUGARS	21.1 G
DIETARY FIBER	2.4 G
PROTEIN	1.3 G

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Breaking Down Detox: Is it Good, Bad, or Just a Fad?

Detox stuff has taken off in popularity recently, but what is it exactly? Does a detox drink just flush right through your system and wash your body free of toxins? Does a detox diet actually work? Wait…what are the toxins anyways? Most importantly, can trying to get rid of them be more harmful than healthful? Many people are quick to jump on the detox bandwagon, but some basic knowledge beforehand can help you determine what will be the most effective when it comes to putting together a personal purifying plan.

Which would you rather put into your body?

Is food supposed to be these colors?

Wholesome & nourishing.

The real dirt on toxins

Before you can understand the “de” in detox you should have an idea of the “tox” (aka the toxins we’re aiming to get rid of.) They’re little compounds from various sources that, when they build up in our bodies, have nasty effects. They can cause anything ranging from headaches and nausea to death. Below, toxins are broken into two main categories:

Environmental Toxins: If we wanted to be fancy we could call these “exogenous toxins,” but either way you say it, environmental toxins are made outside of your body. They would be carried in things like food, air, and water. Some examples are over-the-counter or prescription medication, carbon monoxide, and pesticides.

Metabolic Toxins: Technically considered “endogenous toxins” these guys are just the opposite of the above, and they are made inside of your body. They can include the “waste” produced by our cells as they constantly give us energy, but there is a blurry line as to where metabolic and environmental cross over. Some might consider a toxin in highly processed food that is released during digestion actually metabolic, and not environmental.

Also to be mentioned is biological (virus, bacteria, etc.) and chemical (mercury, lead, medication) toxins. In general, they can be stuffed into one of the above categories, which is all you really need to know for a basic understanding.

Orange Juice vs. Orange Drink

How do we get rid of these toxins? (Now comes the “de”)

Our bodies are incredibly good at processing toxins, with the liver, lungs, and kidneys bearing a large part of the burden. Without any sort of detox drink or diet we can keep ourselves pretty pure, an impressive feat, considering how many toxins our lifestyle these days include. This is where it becomes hard to figure out if detoxing ourselves does anything, and if it does, is it helpful or harmful? For various reasons, it can be both.

Banana Chips vs… (what the heck are these things anyway?)

How not to detox

These are some examples of ways that are more detrimental than beneficial.

Fast or don’t eat: Your body is working hard to keep you healthy all day every day and has a highly-evolved process of detoxification all its own that does a pretty darn good job at getting the nasties out. If you fast you’re often depriving your body of nutrients needed to keep it running strong, healthy, and detoxing at the utmost efficiency.

Follow a “detox” or “detox fad diet”: When people follow a detox diet-particularly the fad kind, that seek to make money off of you-and then find they are more energized, focused, and have an overall sense of wellbeing, it’s probably because they were eating healthier foods. The benefits seemingly experienced by a detox diet most likely just come from avoiding processed edibles (which should really be called inedibles in my opinion.) In terms of weight loss, the initial drop is primarily water weight when on a fast, and any pounds shed after that will only be re-gained when the detox has stopped. It’s just a quick-fix, and not a terribly healthy one at that.

Don’t sweat it: “Sweating out toxins” is not an accurate phrase, despite being so popular. Sweat is 99% made up of water, with a tiny bit of salt, urea, proteins, and carbs. Anything truly toxic, like mercury, alcohol, or drugs, is eliminated by your liver, kidneys, and digestive system. On average you have 2.6 million sweat glands-all designed to regulate body temperature, not get rid of bad waste products.

Fruit vs. Fruit Flavored

How to detox

The best way to “detox” is to avoid toxins in the first place, but the more we overload our world with them, it doesn’t hurt to lend your body a helping hand.

Eat healthy: The body is all about prevention, and tries to keep you healthy rather than get you healthy. It would really rather avoid having to deal with a bunch of processed foods and their toxins in the first place. Eating healthy is the true “detox diet.” There’s nothing fancy about it, just some dedication and trust in the amazing functions of the human body. When possible always go organic, that way you can avoid ingesting the nasty chemicals and pesticides often found on or in non-organic foods.

Keep the air fresh: An ounce of prevention is worth a pound of cure here as well. Try making a switch to greener cleaning products that will emit fewer chemicals that are harmful to breathe in, and do your best to avoid things like cigarette smoke as much as you can.

Create or follow a good recipe: The beauty of the internet is that we can share information across the world in the blink of an eye. Using what you know about detox and any experience with it, come up with a healthy recipe of your own to help flush things out, or utilize someone else’s. There are a lot of good ideas floating around out there from a straightforward detox drink to elaborate smoothies.

Exercise: Exercise keeps your blood pumping along and circulating through your body, which helps keep your system clear of bad build up. It just boosts your organ health overall, and often times you can work up a good sweat. While you don’t sweat out toxins, you certainly feel good and healthy after you work out effectively and sweat a little.

The verdict?

You and your body are a team, and when you want to detox, you only have the best intentions at heart. Keep in mind though, the best way to keep your system clean and toxin free is to use common sense and trust your internal workings.

I like to define detoxing loosely, more as a day-to-day undertaking, rather than an intense period or product that “cleanses,” and that won’t help much once you stop. It’s a blend of knowing what to avoid, and what kind of things actually do help you out, whether used on occasion or every day. It can be as simple as eating healthier. We add more toxins to our world all the time, knowledge on how to get rid of them grows increasingly important. Think about what you would define detox as when you’re deciding on what to try and who to trust.

TRY THESE DETOXING PRODUCTS

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Make Your Own Detox Drink for Daily Enjoyment & Cleansing

Whether you’re just trying to steer clear of the sugary drinks, or aim to really help your body flush out any toxins lurking in your system, this refreshing blend of foods and flavors will satisfy your tastebuds needs.

Included: Watermelon/cucumber, lemon/lime, mint leaves, and water.

Why Watermelon (or cucumber): Watermelon helps the body flush out toxins because it contains the organic compound citrulline, which is an amino acid that has been shown to help the liver and kidneys filter and get rid of ammonia. Ammonia comes in external forms, but is also a by-product of the proteins our bodies are burning up constantly for energy, and it’s quite damaging to our cells. Cucumber also contains citrulline, but not as much as watermelon. Watermelon may also just give the liver an overall boost.

Why water: H20 is just plain good for us, but it’s thought that it helps flush nasty toxins and waste through our system, giving organs like the liver and kidney an easier time doing their job.

Why lemon (or lime): Lemon or lime juice helps stimulate and regulate the digestive track (which is why it’s so helpful with constipation, heartburn and gas), stimulates bile production, and thins out bile, which allows it to flow more freely. Bile is produced by the liver and ends up in the small intestine to break down lipids (fats) that we’ve consumed.

Why mint leaves: Mint leaves are a nice refreshing flavor to add to your drink. On top of that, it can help you digest more effectively, improving the flow of bile from the liver, to the gallbladder, to the small intestine, where it breaks down dietary fats. Mint also helps relax cramped up stomach muscles.

You will need…

-1-2 liters’ of water, depending on how strong you want it to taste
-Part of 1 watermelon or 1 cucumber
-1 lemon or lime
-A handful of fresh mint leaves (approximately 10-13)
-Ice cubes

Directions

Slice up a good amount of watermelon into cubes, rind and all, and put them into a jug or pitcher. Cut 1 juicy lime into wedges and toss in with the watermelon. Add a handful of fresh, fragrant, mint leaves and pour in 2 liters of cool water, filling the jug all the way to the top. Let this sit overnight in the fridge and let all the yummy flavors steep and infuse the water. When you want to drink it, put in a generous helping of ice cubes, pour, and enjoy daily.

Watermelon & mint

Cucumber & lemon.

Flavor Tips

• Try substituting a lemon for the lime, cucumber for the watermelon, or a combination of all of them.

• Pour water in first and then add the ingredients. I feel like there’s more of a burst of flavor when the water gets poured in and everything swirls around, but there’s something to be said for letting it gently infuse itself as well (the water tends to stay a bit clearer as well.)

• Don’t add ice to the entire jug, and leave it on a cup-by-cup basis. If you plan on drinking it over time, this can help prevent it from getting diluted as the ice melts.

• Start with 2 liters’ of water steeping overnight, and then experiment with longer/shorter times and more or less water.

• Squeeze in the juice of 1 lime and/or lemon and then slice up another and add that to give it a little extra citrus kick.

• This isn’t for flavor, but this drink looks mighty appealing in a glass pitcher on a hot summer day.

DIY Detox Drink We all have different tastes and preferences, and like to mix things up every once in a while too. Experiment by trying out various ingredients, amounts, and methods (like blending, or boiling into a tea, or infusing into water, etc.) Below is a list of foods that have been shown to help boost your built-in detox system (namely liver, G.I., and kidney function.) If possible, always buy organic to avoid chemical ingredients or pesticides.

Cruciferous vegetables & leafy greens: This group includes a lot of veggie superheroes, and is why you see so many “green” detox drinks or smoothies. Included are broccoli, brussel sprouts, cauliflower, cabbage, lettuce, bok choy, and spinach. Broccoli and co. increases the amount of glucosinolate (organic compounds) in our body, which in turn help create enzymes that help our body’s breakdown and digest things. Leafy greens like lettuce and bok choy have the ability to neutralize metals, chemicals, and pesticides that find their way into our systems.

Avocado: Avocados can help your body produce an antioxidant, glutathione, which our liver needs to do its job and filter properly.

Grapefruit: High in antioxidants and vitamin C, grapefruit or grapefruit juice also aids the liver in flushing carcinogens (things linked to causing cancer, like stuff in cigarettes and tobacco, as well as some pre-prepared foods) and possibly pesticides out of the body.

Beets: The systems in the body all work together, and for various reasons beets seem to be helpful to more than one major organ. However, they’ve shown themselves to be particularly helpful when it comes to aiding the liver in detoxification.

If it’s chilly, try making some detox tea to keep you warm and healthy, or mix up an icy cool drink in hot weather. Play around with what you like and keep in mind things you know are good for your body’s own detox system-not things that claim to be a miracle detox system all on their own.

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