And Other Recipes
Salads – Rabbit Food No More
by: Dr. John Rumberger author
The Way Diet
At home many people avoid making salads because the
cutting up of vegetables takes time and often
storage of a half used cucumber or bag of carrots is
inappropriate causing waste and unnecessary expense.
To save time, why not just pick up pre-washed, cut-up
salads or salad green available pre-packaged at most
When choosing salad greens remember that the darker
green the leaf, the more beta-carotene (an
antioxidant). Spinach contains the most
beta-carotene. For lettuce, try romaine, which has
the most vitamins and minerals of all lettuces.
Other options include Belgian endive, butter-head
lettuce, collard greens, curly endive, escarole,
kale, radicchio, red leaf lettuce and watercress.
Lettuce also contains potassium, fiber, and vitamins
C and A. The standard "iceberg" lettuce has the
least nutritional value (but it is not true that it
has NO nutritional value, it does contain folic
acid, although the same amount of romaine lettuce
has twice the amount).
Add protein to your salad with a light sprinkling of
soy nuts, soy-bacon bits, or sunflower seeds. Top
off the salad with chopped vegetables such as
onions, peppers, carrots, broccoli, cauliflower, or
tomatoes. Also you can add shredded, low-fat cheese
or thinly sliced lean meat. These too, can be cut up
one night when you feel energized and put in storage
bags for the rest of the week.
Salad dressing can make or break the salad. Salt and
pepper or another spice may be sufficient to bring
all the tastes together for a great salad. You can
also just use olive oil and vinegar or salsa or one
of the many low-fat dressing available at the store.
Here is one “discovery” that I made that has helped
me with trying to eat “limp” salads. We all like
those spices that they put in olive oil for dipping
our bread. However, you can find these dry “dipping
spices” at many grocery stores. I discovered that
about 1-2 capfuls of olive oil and then some of
these spices put on the salad really helped the
taste. Rather than putting the dressing on the salad
before eating, ask or use the dressing "on the
side". If you dip your fork into the dressing and
then put the salad on your fork, you still get the
taste that you desire, but with far fewer total
calories. You can make your own salad dressing by
taking low-fat yogurt or low-fat mayonnaise and
adding spices such as
dried onion, parsley, thyme, garlic powder or
A variety of recipes for great salads.