What's For Dinner? Try Salads!

By: Johanna S. Hicks

Have you ever had those days when you just didn't fee like cooking a hot meal? Perhaps you just wanted to stay home after a long day and eat something simple and delicious. I might have just the solution you need. Try a salad!

You can actually make a meal out of a salad. Start with great lettuce. Romaine lettuce has ten times more vitamin A and seven times more vitamin C than iceberg lettuce. You can mix romaine or leaf lettuce with iceberg to add a little extra nutrition. Fresh Spinach is always an excellent choice, as well!

Next, toss in some colorful fruits and vegetables. Suggestions include shredded carrots, broccoli, or bell peppers for vitamin A. Toss in tomatoes, shredded cabbage, strawberries, mandarin oranges, kiwi fruit, or pineapple for vitamin C. Add spinach, broccoli, or mandarin oranges for folic acid. Mushrooms or onions can add protein to your salad. Top with deli ham, turkey, smoked turkey, roast beef, or cooked chicken strips, Try hard cooked eggs on top, and sprinkle with low-fat shredded cheese.

Finally, go easy on the dressing. Just two tablespoons can have as many as 140 calories. Better yet, make your own:

Dry Ranch Mix:

- 2 tablespoons dried parsley flakes

- 5 tablespoons dried minced onion

- 2 teaspoons salt

- 1 teaspoon garlic powder

Mix together and store in an air tight container

To make Ranch salad dressing, mix together:

- 1 cup low fat mayonnaise

- 1 cup low fat buttermilk

- 3 tablespoon dry ranch mix

(add 1 tablespoon lemon juice to 1 cup low-fat milk if you don't have buttermilk)

Chill before serving to blend flavors. Shake or stir and serve.

For variations, add any of these ingredients: 1 tablespoons dried chopped chives  or dill wee, 12 teaspoon), or 1/4 teaspoon ground black pepper.

Remember to dress your salad - not drown it!

Salads - full of color and nutritions!

Closing Thought

It doesn't matter where you start in life - it's where you end up that matters. Always look through the front window for what come next - never the rear view mirror for what was - General Colin Powell

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