SUPPER-size YOUR SALAD
Trying to stick to a healthy diet that is flavor full, filling and doesn’t make you feel like your grazing can be a challenge. Salads are great but making them really filling can add a lot of fat and calories that we don’t want. The “average chef salad” can easily contain 27 grams of fat, and almost 400 calories (per google). I don’t know about you, but I have issues with portion control! What starts out as a “bowl” of salad can easily end up almost filling 2 by the time I’m done adding this and that, then getting enough dressing to cover it all often turns our healthy intention into a fat filled fiasco! And at the end of the day, you still feel like you ate “just a salad.”At home Dr. Harper & I like to make enough salad to last the week that way it’s always ready when you are.
Makes 1-2 individual servings
- 1 Tsp – Diced or Chopped Garlic
- 2-4 Tbsp – Coconut Amino’s (soy sauce substitute)
- ½ tsp – Oil of choice I prefer a spicy hot oil
- ¾ cup – Frozen peas
- Salt, Pepper, Red Pepper Flakes to taste
Directions:
- In a small saucepan heat garlic, oil& coconut aminos over med heat
- When the garlic is browning add the peas.
- Cover and shake your pan to mix.
- Stir occasionally until peas are thawed 3-5 minutes
- Pour over salad.
I’ve found by mixing the warm peas it makes the salad savory and more filling making it seem more like a meal. Be adventurous! You can stir fry any combination of veggies you would like.
By using the Aminos in place of most of the oil you can eliminate a huge amount of unnecessary fat! 2 Tbsp of the Hot Oil is 14g of fat I cut that amount to 3.5g of fat for 2 servings. (You can find these in the soy sauce section at WinCo, Bragg’s Aminos is another great sub. option)
I get my dressing from WinCo I like the Bolthouse Farms, Creamy Yogurt Caeser dressing, at 2.5g of fat, it is a tasty low-fat option, as dressing in general is where we sometimes get into trouble! You can find this in the produce section.
