[CyberTOPS] The Top 8 Unhealthy Things People Love to Ruin Their Salads With

Wed Aug 12 12:54:52 CDT 2009

The Top 8 Unhealthy Things People Love to Ruin Their Salads With
by www.SixWise.com

Salads may never be as popular in America as burgers and fries, but it's safe
to say that they're an adored and integral part of many people's daily diets
-- particularly those trying to eat healthy.

In fact, some 6 million bags of ready-to-eat salad are sold in the United
States every day, and even McDonald's says it sold 80 million pounds of spring
mix for its premium salads in 2005 to satisfy their salad-loving customers.

However, all salads are not equal when it comes to nutrition, and just because
it has a little lettuce and is served in a bowl does not make it inherently
healthy. So if you're eating salads in the interest of healthy eating, make
sure you're not piling on these nutrition no-no's (and then check out the
healthy and tasty alternatives that are A-OK to pile on).

1. Processed Salad Dressings

Most salad dressing sold in grocery stores contain lots of health-harming
ingredients, such as:

Hydrogenated oils (and therefore, dangerous trans fat)

Lots of sugar

Preservatives (possibly MSG)

Artificial flavors

They are high in bad fats and low in most things healthy, plus most people put
on a lot more than one serving, making the bad fat content even higher.

Healthy Alternative: We said processed salad dressings because not all salad
dressing is inherently bad. In fact, you can make your own very healthy salad
dressing quickly just by combining some olive oil, lemon juice and garlic, or
a little olive oil, balsamic vinegar and Dijon mustard. Tomato salsas also
make great salad toppers.

If you can't bear to part with a bottled dressing, there are healthier
versions on the market that contain mostly whole ingredients and healthier
oils and fats. You can find these in your local health food store (even these
will still not be as healthy as your own home-made variety, though).

(Note: What makes a salad healthy? To start, choose red leaf lettuce, romaine
or spinach instead of iceberg lettuce (which has few nutrients).

2. Bacon Bits

Real bacon bits contain harmful preservatives called sodium nitrites, along
with lots of bad fats and sodium. Imitation bacon bits, though lower in fat
and typically made of vegetable protein, are still highly processed and not
nutritious.

Healthy Alternative: For a little bit of crunch in your salad, try a
tablespoon or two of raw almonds, pistachios, cashews or walnuts (though
they're high in fat, it's the healthy kind). Chopped celery, jicama or
radishes -- even raw green beans or pea pods -- also work well.

3. Cheese

Cheese is high in fat and calories (1/4 cup of shredded cheese will add over
100 calories), but most of it used on salads is also highly processed. This
means that it's probably got added salt, artificial flavors and artificial
colors.

Healthy Alternative: It's OK to use a little cheese on your salad, just use it
sparingly. Ideally, choose natural cheeses like feta, blue cheese, or Parmesan
over processed cheeses with added flavors and colors (like yellow American
cheese).

4. Croutons

Croutons are usually made from white, processed bread, and add nothing but
empty carbs to your salad. They're high in calories, can be high in bad fats,
and, if you've ever read the label on a package in the grocery store you'll
see, most are loaded with artificial ingredients like preservatives,
hydrogenated oils and artificial flavors.

Healthy Alternative: Skip the croutons entirely. You can replace their flavor
and crunch with lemon or lime juice and fresh veggies (raw broccoli and
cauliflower, baby carrots, etc.) or nuts.

5. Salami/Ham

Salami, ham and most processed meats contain harmful sodium nitrites as
preservatives, and will add a hefty dose of saturated fat to your salad.

Healthy Alternative: Instead of salami or ham, opt for lower fat meats like
chicken and turkey. If possible, choose free-range, organic varieties that
will not contain additives, harmful preservatives or pesticides (from feed).

(Note:Beware of restaurant salads that advertise "crispy" ingredients like
chicken, noodles, tortilla strips or even calamari -- "crispy" is another way
of saying "fried.")

6. Fried Meats

You've surely seen salads that contain "crispy" or "breaded" chicken. This is
another way of saying "fried," and is definitely not a good choice for your
salad. Fried foods contain harmful fats, and lots of them, along with a lot of
empty calories.

Healthy Alternative: Baked or grilled chicken or turkey breast is a fine
addition to a salad, and will give you the added protein you'll need to get
through the day. If you miss the flavor that comes from the fried meat, try
getting creative and adding some unique, but healthy, flavors to your salad,
such as artichoke hearts, hearts of palm, garbanzo beans or black beans.

7. Iceberg Lettuce

Although iceberg lettuce isn't actually unhealthy, it's not particularly
healthy, either, because it doesn't contain many nutrients.

Healthy Alternative: Trading in your iceberg lettuce for some romaine, red
leaf or green leaf lettuce, or using spinach, is an easy way to add lots of
nutrients to your day.

8. Candied/Flavored Nuts

Some salads come with candied nuts that add a lot of unnecessary sugar. There
are also flavored packaged nuts sold specifically as salad toppers, which
contain sugar, artificial flavors and even hydrogenated oils.

Healthy Alternative: Choose a small amount of plain, raw nuts to add crunch to
your salad. For some healthy sweetness, try raisins, dried cranberries, grapes
or chopped pear, apple or strawberries.

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Healthy Salad Dressing Recipes

Cashew-Dill Dressing Recipe

WHIZ in blender 10 minutes:
1/2 c. cashews
1 c. water

STIR in:
1/2 tsp. dill weed
2 tbsp. lemon juice
2 tsp. parsley
1/2 tsp. salt
1/2 tsp. garlic powder
2 tsp. onion powder

SERVE cold. May also cook to make a spread.

French Dressing Recipe

1/3 c. cooked brown rice
1 c. + 2 tbsp. tomato puree
1/4 c. tahini
6 tbsp. honey
1 1/2 tbsp. paprika
1/2 c. lemon juice (fresh is best)
1/4 tsp. garlic powder
1 1/2 tsp. onion powder
1 1/2 tsp. salt
3/4 c. water
BLEND all ingredients. Keeps well in refrigerator for about 1 week. May need a
little
more water before serving. Makes 3 cups.

Fresh Parsley Dressing Recipe

1/4 c. Brazil nuts
1/8 raw onion large handful fresh parsley
10 oz. box silken tofu (extra firm)
3/4 c. water
small clove garlic
1 tsp. salt
1/3 c. lemon juice

LIQUEFY all ingredients in blender until smooth. ADJUST water to your
preference.

Poppy Seed Dressing Recipe

1 1/2 tbsp. chopped onion
1/2 c. raw cashews, rinsed
1/2 c. water
3 tbsp. fresh lemon juice
3 tbsp. orange juice
1 tbsp. honey (opt.)
1/2 tsp. celery seed
1 tbsp. poppy seeds
3/4 tsp. salt
1/2 tsp. paprika

BLEND all ingredients, except poppy seeds, until smooth. STIR in poppy seeds.
Keep
refrigerated. May need to thin with additional water to desired consistency.

Tahini Salad Dressing Recipe

1/2 c. tahini
1 c. water
1/3 c. lemon juice
1/4 c. soy sauce or Bragg Liquid Aminos
1 clove garlic, pressed or chopped
1 tbsp. Instant Clear Gel

BLEND first five ingredients until garlic is well blended. SPRINKLE Instant
Clear Gel
into dressing while blender is creating a swirling motion. If Instant Clear
Gel is not
available, use cornstarch and cook to thicken.