Homemade Salad Dressing

You have probably realized by now, I eat a lot of salads.  Typically one of my meals each day is a main course salad...nothing boring of course!

You may have also noticed, I don't buy salad dressing from the store…ever…I always make my own. It's so easy! This way I don't get stuck with a whole bottle of dressing that I may or may not like, I can change the flavor with each salad (which I think makes eating salads more interesting and delicious), and I get to decide what ingredients get used.  And did I mention it's easy?

I mostly make vinaigrettes (with oil, vinegar, and seasonings) ...sometimes I replace the vinegar with another acid (lemon, lime, or orange juice). The type of oil, vinegar (or citrus juice), and seasonings I use varies depending on the type of salad that I am making.  For example:

Mediterranean - olive oil, balsamic vinegar, garlic, salt and pepper
Asian - canola oil and peanut/sesame oil, rice wine vinegar, honey, salt or soy sauce, cilantro, ginger
Mexican - lime juice, canola oil, cumin, cilantro, salt and pepper

   

The possibilities are endless.  Some of my favorites from DG include:

Pepper Jelly Vinaigrette
Strawberry Vinaigrette
Lemon Balsamic Vinaigrette
Creamy Feta-Red Wine Vinegar Dressing …one of my FAVES!
Lemon-Oregano Vinaigrette

Most chefs would recommend using a 3:1 or 2:1 ratio of oil to vinegar...that would make for a dressing that is higher in calories and fat than I want on a daily basis. I use a 1:1 ratio...if I use 1/4 cup of vinegar I also use 1/4 cup of oil.  And I try to only use 2-3 tablespoons of dressing or less for a good sized salad (per person).

For a basic dressing made with 1/4 cup olive oil, 1/4 cup lemon juice, and 1 teaspoon of Dijon mustard (plus salt and pepper) the nutrition info would look like this:

Per 2 tablespoons - 112 cal, 12 g fat (2 g saturated); counted as 2.5 fat exchanges

It may seem like a lot of fat, but its healthy (unsaturated) fat and this is where I choose to get my fat from each day (along with nuts/nut butter, fish, avocado, eggs, and some dairy). We all need fat to stay healthy. If you buy fat-free everything you may not be getting enough fat in your diet and your body won't be able to function efficiently.
 
 

All of the following recipes are for salad dressings...a few are higher in fat/calories than others, but all are healthy. Some have several ingredients, some only have a few.

Honestly, I don't follow a recipe - I use the 1:1 ratio and then add what ever I feel like adding.  I typically make salad dressing by shaking all of the ingredients in a small jar (I save mustard jars or small jelly jars).

I keep on hand several oils (sesame, olive, canola, walnut), vinegars (red wine, white wine, balsamic, rice wine, apple cider, sherry) and mustards (Dijon and whole grain), plus lemons...this way I can make a variety of dressings all the time.

For some of the recipes I've provided a link to a salad that the dressing can be paired with, but you could easily create your own.

And if you do buy bottled dressing, read here for the best ones.

Dijon-Lemon Vinaigrette -

• Per 2 tablespoons - 50 calories, 4.8 g fat (0.6 g saturated), 2 g carbohydrate, 0.2 g protein (exchanges: 1 fat)
• Notes - This is a great base for other vinaigrettes…experiment by adding other vinegars, juices, spices, herbs, etc
• Can be used with:
  - Seared Tuna Salad with Lemon-Caper Vinaigrette and Feta Quesadillas
  - Cheddar-Jalapeño Quesadilla Salad with Cilantro-Lime Vinaigrette
  - Lemon-Rosemary Chicken Quesadilla Salad with Shallot-Mustard Vinaigrette
  - Flank Steak-and-Blue Cheese Quesadilla Salad

Honey Vinaigrette -

• Per 2 tablespoons - 52 calories, 3.8 g fat (0.6 g saturated), 4.4 g carbohydrate, 0.4 g protein (exchanges: 1 fat)
• Can be used with:
  - Garden Salad with Honey Vinaigrette

Green Goddess Dressing -

• Per 2 tablespoons - 30 calories, 2 g fat, 2 g carbohydrate, 1 g protein (exchanges: 1/2 fat)
• Can be used with:
  - Tomatoes with Green Goddess Dressing

Roasted Tomato Vinaigrette -

• Per 2 tablespoons - 19 calories, 1 g fat (0 g saturated), 1 g carbohydrate, 0 g protein (exchanges: free food)
• Notes - Use caution when blending hot mixtures…make sure you leave the lid slightly open to let hot air escape

Cilantro-Lime Vinaigrette -

• Per 2 tablespoons - 106 calories, 12 g fat (2 g saturated), 2 g carbohydrate, 0 g protein (exchanges: 2 1/2 fat)

Creamy Caesar Dressing -

• Per 2 tablespoons - 52 calories, 3.6 g fat (0.4 g saturated), 3.2 g carbohydrate, 1.6 g protein (exchanges: 1 fat)
• Can be used with:
  - Caesar Salad with Bagel Croutons

Balsamic Vinaigrette -

• Per 2 tablespoons - 37 calories, 1.7 g fat (0.2 g saturated), 5.8 g carbohydrate, 0.3 g protein (exchanges: 1/2 fat)
• Can be used with:
  - Balsamic Vinaigrette Chicken over Gourmet Greens

Lagniappe...

Here is an interesting article on the history of our relationship with fat.

Pepper Jelly Vinaigrette

The other day I was wandering through Whole Foods waiting for a salad inspiration to hit me (sometimes I have a plan for my “salad of the week”…other times I let my shopping trip make the decision for me). 

There was fresh summer corn on sale…what could I do with that?!  I instantly thought of the roasted corn grits at Zea, not sure why…I hardly ever eat there! (I also thought about this sweet corn ice cream I’ve been eying…need to make that ASAP!). Both ideas were vetoed…I was going for something a little healthier : )

But it did lead me to thinking about Zea’s pepper jelly vinaigrette which I also love.  How perfect?  A salad topped with grilled corn and pepper jelly vinaigrette!  Inspiration!  I found an organic brand of pepper jelly, grabbed 2 ears of corn, got everything else on my list, and headed home. 

A quick Google search lead me to realize that John Besh has a recipe for pepper jelly vinaigrette in My New Orleans, which I have.  This recipe is loosely based on his…although I used less oil and swapped his red wine vinegar for apple cider vinegar (Zea’s version has AC vinegar).

The salad pictured has grilled corn, slow roasted tomatoes (minus the Italian seasoning), yellow bell pepper, romaine, chicken and feta.  I added shredded carrots and green onions on a different day. 

It’s summer in a bowl!  Make it soon though, before the sweet corn is gone!

Pepper Jelly Vinaigrette
adapted from John Besh’s My New Orleans*

makes 1 cup

1/4 cup pepper jelly, microwaved at 10 second intervals until melted
1/4 cup apple cider vinegar (red wine would be fine)
1/2 cup oil (I used half EVOO and half sunflower**)
1/4 teaspoon salt

Add all ingredients to a jar and shake to combine.

Per serving (2 tbsp) – 145 calories, 13.5 g fat (1.4 g saturated), 6 g carbohydrates, 0 g fiber, 0 g protein (exchanges: 2.5 fats, 1/2 sugar/other carbohydrate)

* JB also added 1 teaspoon of sambal chile paste, which would make it spicier…I omitted it for 2 reasons…1) I don’t like things too spicy and 2) I didn’t have any

** sunflower oil is what I use for my neutral flavor oil (canola would be another option); it would be just as good with all olive or all neutral too

Strawberry Vinaigrette

I eat a lot of salad and am constantly in search of new salad inspirations.  One of my favorite blogs, Annie Eats, featured a strawberry spinach salad with a light strawberry vinaigrette.  I couldn’t wait to try it!

The dressing was originally fat free (no oil).  I’m always skeptical of fat free dressings…but I told myself that I’d try it first and then make a decision of whether or not I wanted a little extra virgin olive oil.  I added it :) but you can make your own decision. 

If you do go the fat free route, make sure there is SOME fat in your salad.  Fat soluble vitamins (A, D, E, K…found the veg in the salad) need fat to be absorbed by your body. 

Like the original recipe suggested, I made a spinach salad and then topped it with toasted almonds, shredded carrots, diced red bell pepper, steamed asparagus, sliced strawberries, baked chicken, and little feta.  Goat cheese would be fabulous too.

Strawberry Vinaigrette
adapted from Annie Eats

makes about 1 cup of dressing

1 cup fresh strawberries, sliced
2 1/2 tablespoons apple cider vinegar
1 1/2 tablespoons champagne*
2 tablespoons extra virgin olive oil**
1/2 tablespoon sugar
Pinch of salt

In a blender, combine the strawberries, vinegar, champagne, olive oil, sugar, and salt.  Blend until the mixture is well combined and completely smooth.  Transfer to an airtight bottle or container and refrigerate until ready to use.

Per serving (3 tablespoons) – 65 calories, 5.5 g fat (0.8 g saturated), 4 g carbohydrate, 2.6 g sugar (exchanges: 1 fat)

* I bought a mini bottle of champagne, rather than having to open a whole bottle for a couple tablespoons.  If you wanted you could use white wine or skip the separate vinegar and champagne, and instead use champagne vinegar (about 3 tablespoons).

** The dressing kept for a week in the fridge without separating…not sure if it was because of the oil I added or not. 

What I Eat (Day 1)

It’s been a while since I’ve done this…and I’m officially starting my New Year’s resolutions today - was I really supposed to do that last week?  There was way too much football left to focus on new things :) But football is over for me, so no more excuses!

• Pre-run snack: 1/2 pear
• 4 mile run
• Breakfast: overnight oats (last night I combined 1 1/2 cups Oikos and 1 cup Magic Muesli; this morning to half of that I added a sprinkle of Kaia Foods buckwheat granola, 2 tsp maple syrup, splash of skim milk); 24 oz water; coffee (Cool Brew, 6 oz milk, 2 tsp half & half)
• Lunch: Salmon Nicoise Salad (inspired by this recipe) - broiled salmon, boiled potatoes and green beans, red peppers, 1 hard boiled egg, cherry tomatoes, dressing (I followed the recipe I linked to above but left out 1/4 cup of oil and used Italian Seasoning instead of the fresh herbs…can’t wait until I have an herb garden again); hummus and carrots; water
• Taught 3:30 – 9:00 (drank 24 oz of green tea mixed with water)
• Dinner: Green smoothie – 8 oz OJ, 1 frozen banana, 1 cup spinach, 1/2 of a small avocado, ice; 24 oz water; carrots and hummus

I almost didn’t run this morning…so cold!  But I bundled up and headed out and was glad I did.  Think I’m gonna do a little boot camp tomorrow!

I’ve been in a bit of a breakfast slump lately…can’t find anything that I really want to eat.  So I’ve been changing it up a bit from the usual “cold weather” oatmeal.  Last week I did toast with cashew butter.  This week it’s over-night oats with a little of this oh-so-crunchy granola I picked up at Whole Foods.  I’ve actually made buckwheat granola before from this recipe and really like it!

More water, less coffee!  And it was unsweetened!  And I drank green tea instead.  Did I meet all four of my resolutions?!?  Yep!  My plan is to drink at least 2 cups of water before my first coffee each day.

My salad for the week is based on two things…1) I haven’t had salmon in a while (I try to at least once a month) and 2) I need to “detox” from my weekend of football food (cheese burger, fries, M&M’s, roast beef poboy, chips, alcohol) which means I’m going to eat more like a vegetarian this week.  All of the salad ingredients are ready to go in the refrigerator…shopping/prepping ahead of time is so helpful/essential for healthy eating. 

 

And don’t let the smoothie scare you!  It tastes just like a banana-orange smoothie!  Promise!  The avocado makes it creamy and the spinach makes it more nutrient dense.  And you can’t taste either!

Night…Go Auburn (for tonight only!)

Lemon Balsamic Vinaigrette

I’ve said it before, so you may already know…I don’t buy salad dressing…ever.  I always make my own.  It’s so easy…even Hilary (sister) does it.  And if she makes her own, anyone can (even though she thinks she is domestic and can cook, she rarely takes the time…but when she makes a salad, it’s homemade all the way).

Her go to dressing is a honey-Dijon vinaigrette:

Hil’s Dressing

1/4 cup balsamic vinegar
1/4 cup honey
1 tbsp Dijon mustard
1/4 olive oil (walnut oil is great too)
salt and pepper

Mix all ingredients in a jar and shake to combine.

But she requested a new dressing recipe.  I told her to try the Creamy Feta Red Wine Vinegar Dressing…but apparently she already makes it (so does my dad…another example of why anyone can!).

I’ve been wanting to try to make a Lemon Balsamic dressing…I saw it somewhere.  Maybe on a menu? or in a magazine?  I don’t remember.  Regardless, here’s what I came up with…enjoy Hil.

Lemon Balsamic Vinaigrette

makes 1 cup

zest of 1 lemon (optional but good!)
1/4 cup lemon juice
1/4 cup balsamic vinegar
1/3 – 1/2 cup olive oil
1/2 tsp sugar
salt and pepper

Mix all ingredients in a jar and shake to combine. 

Per serving (2 tbsp; based on 1/3 cup oil) – 91 calories, 9 g fat (1 g saturated), 3 g carbohydrates, 0 g fiber, 0 g protein, 74 mg sodium (exchanges: 2 fats; WW points: 3)

To tell you the truth…I don’t measure…I squeezed the lemon into a jar added an equal amount of vinegar and then matched the combined amount of lemon juice and vinegar with oil.  It won’t give you 1 cup of dressing, but you won’t have to use more than one lemon either.  If I were making this dressing I would use the 1/2 cup of oil (130 calories, 13.5 g fat). 

Creamy Feta-Red Wine Vinegar Dressing

Making salad dressing is one of the easiest things you can do in the kitchen…all you need is oil and an acid (citrus or vinegar) plus a little salt and pepper and you have a delicious vinaigrette.  Want it sweet?  Add a little honey, sugar, or jam/jelly.  Want it creamy?  Add a little Dijon, mayo, or in this case feta.  Creamy feta-red wine vinegar dressing is one of my all time favorite salad dressings.  I’ve already posted the recipe in the past, but no pictures!  Time for an update!

I’ve said it before, why get stuck with a whole bottle of dressing (and the same monotonous salad) day after day, when you can so easily change it up?  I just read a similar post over at Christie’s Corner…couldn’t have said it better myself.

Creamy Feta-Red Wine Vinegar Dressing
adapted from davidlebovitz.com (he wrote the ice cream book that I love, The Perfect Scoop)

Makes about 1 cup (or 8 2-tablespoon servings)*

4 ounces feta cheese
2 tablespoons red wine vinegar
1 teaspoon finely-chopped fresh oregano (or a pinch or two of dried oregano...Italian seasoning would work too)
2 tablespoons olive oil
5 tablespoons water
salt and black pepper

Mash the feta, vinegar, and oregano with a fork until fairly smooth.

Mix in the olive oil and water, until smooth. Taste first (because the feta is already salty) and then season with salt and pepper. This dressing will keep for four days in the refrigerator. (After mashing the feta and red wine vinegar, you could add all ingredients to a jar and shake it to combine).

Per serving (2 tablespoons): 69 calories, 6 g fat (3 g saturated), 1 g carbohydrates, 0 g fiber, 2 g protein (exchanges: 1 ½ fat; WW points: 2)

* The original recipe says it makes 3/4 of a cup, but I ended up with about 1 cup

Lagniappe...

David suggests serving it 1) over a Caesar-ish salad with romaine lettuce, red onions, and garlic croutons, 2) alongside tabbouleh, 3) mashed with canned tuna fish and chopped capers or green olives and scallions, 4) drizzled over a plate of seasonal tomatoes with fresh chopped oregano, 5) tossed with a mix of winter greens, slices of pear, and toasted pecans, 6) over grilled chicken breasts or tuna steaks, 7) with falafel, or 8) as a dip for toasted pita chips, radishes, or raw vegetables.

What am I going to use it on?  A Greek salad consisting of romaine lettuce, shredded carrot, diced    cucumber, oven roasted tomatoes, artichoke hearts, chickpeas, and crushed pita chips.

Marinated Flank Steak with Blue Cheese Sauce

The Super Bowl is over, and after spending a week in MIA I am finally back in my kitchen.  What a week it was!  I don’t think I have ever been so exhausted in my life…but it was worth it.  To experience the Saints winning the Super Bowl from the sideline is a memory I will never forget!

I returned home Tuesday morning to an empty fridge and no desire to go to the grocery store.  But I finally went yesterday and got the ingredients to make this week’s CEiMB recipe…hosted by yours truly!

I selected this recipe for several reasons: 1) I love beef, 2) I love blue cheese, and 3) the recipe was in the new cookbook I got from Danielle for Christmas…and I hadn’t cooked from it yet.

Yesterday I marinated the meat all day.  When I got home from the studio I seared the steak in a skillet on the stove and then put the whole thing under the broiler. 

 
I turned the blue cheese sauce into a salad dressing.  The dressing was loosely based on this recipe…for the sour cream and mayo I did 2 tbsp Greek yogurt and 1 tbsp mayo…and it was delish!

For my salad: shredded carrots, red bell pepper, green onion, radicchio, and romaine plus the beef and dressing…perfect dinner!

I think some people are surprised when I tell them I eat beef and cheese.  But my food philosophy is to eat REAL food that I enjoy…and if it happens to be high in fat (like both of these foods are) I do so in moderation.  This means in small amounts and/or only occasionally.  I eat cheese regularly, but in small amounts.  I eat beef about 1 to 2 times per month. 

Marinated Flank Steak with Blue Cheese Sauce

• Per serving – 310 calories, 16 g fat (5 g saturated), 7 g carbohydrates, 1 g fiber, 33 g protein (exchanges: 1 vegetable, 4 1/2 protein, 3 fat; WW points: 7)
• Notes – Sure 16 grams seems like a lot of fat, but only 1/3 of them are saturated…the other 11 grams are healthy unsaturated fats;  flank steak is a relatively lean cut of beef;  as mentioned above, I let the steak marinate longer than 30 minutes and then cooked it in a skillet on the stove and then under the broiler

Eggplant Salad with Chickpeas and Feta

There are so many vegetables that I love...it's hard for me to pick a favorite, but eggplant is definitely in the top 5. And around this time of year they start appearing at the Red Stick Farmers Market. Last Thursday I bought 2 (for $1!) and I knew exactly what I wanted to do with them.

There was a recipe from the 2005 July/August issue for Basic Roasted Eggplant with 3 accompanying recipes for eggplant salads: Curried Eggplant Salad with Peas and Cashews,

Eggplant Salad with Chickpeas and Feta, and Eggplant Salad with Tomatoes and Basil...hmm, which one to try first??

I went with the chickpea-feta version...I'm a sucker for feta! But I'm sure eggplant will find its way into my kitchen again really soon (um, like tomorrow morning after I head to the market) and I'll have to try the others. See the July/Aug EDF recipe list for links to the other two.

Eggplant Salad with Chickpeas and Feta

adapted from MarthaStewart's EDF

Makes 6 servings

3 pounds eggplant (about 3 medium), cut into 1-inch cubes

3 tablespoon olive oil, divided

salt and pepper

3 tablespoons lemon juice

1 15.5 oz can chickpeas, drained and rinsed

1/2 cup (2 ounces) feta, crumbled

1/4 cup finely shredded basil

Preheat oven to 475 degrees. Divide cubed eggplant between 2 rimmed baking sheets. Drizzle each sheet with 1/2 a tablespoon olive oil and sprinkle with salt and pepper. Toss to coat and then spread in a single layer.

Roast, turning once, until golden and tender, 25 to 30 minutes. Allow to cool completely on sheets.

In a jar (or bowl) combine lemon juice, 2 remaining tablespoons olive oil, 1/2 teaspoon salt and 1/4 teaspoon pepper. Shake (or whisk) to combine.

To a large bowl, add cooled eggplant, chickpeas, feta, and basil. Add vinaigrette and toss to combine.

Per serving - 218 calories, 10 g fat (2.5 g saturated), 28 g carbohydrates, 10 g fiber, 7 g protein (exchanges: 2 fat, 2 vegetable, 1 starch)

Compared to original recipe - My version saves about 6 grams fat and 40 calories per serving (36 g fat and 240 calories per recipe)

Notes - The changes I made from the original recipe were 1) using less oil for roasting the eggplant, 2) cutting the amount of feta in half, and 3) swapping basil for the mint; I made extra vinaigrette and saved some to use for salads (I shredded romaine and radicchio, tossed them with a TINY bit of the saved dressing, and then topped the whole thing with the eggplant salad); I think it's a good idea to make the salad ahead of time, so that the flavors can blend for a while

Lagniappe...

Notice in the pic of the vinaigrette how there is about the same amount of lemon juice (bottom layer) as oil (top layer)...that's how I always make my salad dressing. I do a 1 to 1 ratio of fat to everything else. I usually don't even measure...squeeze the lemon (or pour vinegar), then match that amount with oil, add seasonings (salt, pepper, Dijon, garlic, etc), and done! This ensures that the dressing is "light" (i.e. without too much fat). Here is a previous post on making your own dressing.

Falafel (Salad) with Tahini Dressing

Falafel is a fried ball or patty made from chickpeas and is popular in the Middle East. It is typically served wrapped in some sort of flat bread, such as pita. It can be drizzled with a tahini-based sauce. I've never had it before, but have always thought that is sounded like something I would like.

And you know me...I turn everything into a salad (or at least serve it with one)! So I cooked my falafel in just a tiny bit of oil (I have never deep fried anything in my life...I'll leave that to the experts!). I made a really easy tahini dressing and served the whole thing over a salad composed of butter lettuce, sun-dried tomatoes, red bell pepper, green onions, and chopped cilantro.

It's always a good idea to have a meatless meal. The falafel provides a good source of protein and fiber. The dressing adds a serving of healthy unsaturated fats. And I don't have to tell you why the veggies in the salad are good for you!

If you like chickpeas (or hummus) you should give this a try.

Falafel (Salad) with Tahini Dressing
adapted from Eat Real and Tyler Florence

Makes 4 servings

2 slices of whole wheat bread, torn into large pieces
2 cloves garlic, quartered
1 large handful fresh cilantro, coarsely torn or chopped
2 green onions (scallions), trimmed and chopped into thirds
1 15 oz can chickpeas, rinsed and drained
1 teaspoon baking powder
2 teaspoons ground cumin
a pinch red pepper flakes (optional)
½ teaspoon salt
¼ teaspoon black pepper
1 to 2 tablespoons freshly squeezed lemon juice
4 teaspoons olive oil, divided

Place bread pieces in the bowl of a food processor and pulse until coarsely ground. Add garlic, cilantro, scallions, chickpeas, baking powder, and seasonings; pulse a few times to blend ingredients. The mixture should be coarsely ground and not entirely smooth.

Sprinkle 1 tablespoon lemon juice over chickpea mixture and pulse a few more times. Add the additional tablespoon of juice, if needed, so that the chickpea mixture reaches a workable paste-like consistency.

Using a large tablespoon or an ice cream scoop, scoop balls of dough into your palms and form them into 8 patties.

At this point you have 2 options...bake or saute (I sauteed).

1) Baked - Preheat oven to 400 degrees F. While the oven is getting hot, line a baking pan with foil and brush with olive oil. Arrange falafel patties on oiled baking sheet and brush them with olive oil. Bake at 400 degrees F for about 15 to 20 minutes, until the tops are golden brown and crispy. Turn once midway through baking.

2) Sauteed - Working in batches if necessary, heat olive oil in a large (non-stick works well) skillet over medium-high heat. Add falafel patties and cook 3 - 5 minute per side until browned.

Per serving (2 patties each) - 213 calories, 7 g fat (1 g saturated), 32 g carbohydrate, 6 g fiber, 8 g protein (exchanges: 1 ½ fat, 2 starches)

Tahini Dressing

Makes a little more than 1/2 of a cup (about 5 2-tablespoon servings)

¼ cup tahini (sesame seed paste)
¼ cup warm water
1 tablespoon of red wine vinegar
juice of 1 lemon
good pinch of salt
black pepper
1 teaspoon cumin

Combine all the ingredients in a bowl and whisk to combine (the warm water should help loosen up the tahini...if it's still thick put the entire mixture in the microwave for 10 second intervals, stirring in between...make sure you are using a microwave safe container!).

Per serving (2 tablespoons) - 74 calories, 6 g fat (1 g saturated), 3 g carbohydrate, 1 g fiber, 2 g protein (exchanges: 1 fat, plus a little protein)

Lagniappe...

Just in case you DO need me to remind you why vegetables are good for you read this. Along with why they are good for you, it ranks all veggie according to their nutritional profile...is it a surprise to you that kale is #1 and spinach is #2? How many of the "superstars" do you eat on a weekly basis?

What Does a Dietitian Eat? Part II (Day 2)

Day two looked like the following:

• Breakfast - Oatmeal with banana, almonds, brown sugar, flaxseed; ½ cup cottage cheese with pear syrup; skim milk; water
• Lunch - Pressed ham and cheddar sandwich on a wheat bun with spicy mustard, lettuce, and thinly sliced apple; ½ of an apple; water
• Snack - Vanilla yogurt with stewed mixed berries
• Dinner - Salad with baked chicken, red bell pepper, cherry tomatoes, shredded carrot, green onion, crushed pita chips and feta dressing; water
• Dessert - ½ apple

Approximately: 1534 calories (23% fat, 27% protein, 50% carbs); 15 g saturated fat (8%), 185 mg cholesterol, 25 g fiber, 1417 mg calcium

My target numbers: 45 - 65% carbs, 20 - 35% fat, 10 - 35% protein (less than 10% saturated), at least 25 g fiber, less than 300 mg cholesterol, at least 1000 mg calcium

Comments: Day two and still no coffee...I'm going to brunch Saturday morning so I may let myself have a cup then, but not until. I had a smaller bowl of oatmeal this morning and after eating it (and drinking a glass of milk), I still felt hungry. So that's when I decided on the cottage cheese. I sweetened it with a little juice from some canned pears that I reduced to a syrup.

Lunch was yummy and filling. Yes, I do put fruit on my sandwiches sometimes! I really like apple/pineapple/pear and ham together. I couldn't find 100% whole wheat buns at Whole Foods, just regular wheat. What's the difference? Well the first ingredient on the list is organic wheat flour, followed by filtered water, organic whole wheat flour, etc. So the first ingredient isn't whole wheat flour, but there is some...and some is better than none! Each bun still has about 2 g fiber, which is acceptable.

Dinner was very filling too. The dressing that I've been using on my salad is delish! If you like feta, please give it a try!

Creamy Feta-Red Wine Vinegar Dressing
adapted from davidlebovitz.com (he wrote the ice cream book that I love)

Makes about 1 cup (or 8 2-tablespoon servings)

4 ounces feta cheese
2 tablespoons red wine vinegar
1 teaspoon finely-chopped fresh oregano (or a pinch or two of dried oregano...Italian seasoning would work too)
2 tablespoons olive oil
5 tablespoons water
salt and black pepper

Mash the feta, vinegar, and oregano with a fork until fairly smooth. Mix in the olive oil and water, until smooth. Taste first (because the feta is already salty) and then season with salt and pepper. This dressing will keep for four days in the refrigerator. (After mashing the feta, I added all ingredients to a jar and shook it to combine everything else).

Per serving (2 tablespoons): 69 calories, 6 g fat (3 g saturated), 1 g carbohydrates, 0 g fiber, 2 g protein (exchanges: 1 ½ fat)

Comments: The original recipe says it makes 3/4 of a cup, but I ended up with about 1 cup; David suggests serving it 1) over a Caesar-ish salad with romaine lettuce, red onions, and garlic croutons, 2) alongside tabbouleh, 3) mashed with canned tuna fish and chopped capers or green olives and scallions, 4) drizzled over a plate of seasonal tomatoes with fresh chopped oregano, 5) tossed with a mix of winter greens, slices of pear, and toasted pecans, 6) over grilled chicken breasts or tuna steaks, 7) with falafel, or 8) as a dip for toasted pita chips, radishes, or raw vegetables. Its pretty good on my salad too!

What Does a Dietitian Eat? Part II (Day 1)

So, I'm doing this again for two reasons: 1) its been a while since I've blogged about what I eat, and 2) lately I have been to so many weddings/parties/mardi gras balls (with lots of eating and drinking involved) that I need a "diet detox" week.

I don't really detox, though. I just mean that I eat lots of healthful, whole foods (and less sugary, processed, alcoholic things). This week you can expect lots of oatmeal, fruit, veggies, yogurt, milk, chicken, nuts...AND WATER! Boy do I need some water (and sleep...I'm going to work on that too).

I'm also going to make an effort to be caffeine free all week...Jess I'm giving up the coffee until further notice, hold me to it!

This morning I made a big pot of steel-cut oats (1 ½ cups oats) with bananas (2), brown sugar (¼ cup), toasted almonds (¼ cup), almond extract, and ground flaxseed (¼ cup)...cooked with 4 cups water and 1 cup skim milk and a pinch of salt. This makes about 7 servings and will last me all week. You could use 3 cups of regular oats instead of the steel-cut (you may have to add a little more liquid).

Per serving: 245 calories, 7 g fat (1 g saturated), 40 g carbohydrates, 6 g fiber, 8 g protein (exchanges: ½ fruit, 2 starch, 1 ½ fat)

Monday February 2nd

• Breakfast - Oatmeal with banana, almonds, brown sugar, flaxseed; skim milk; water
• Lunch - Chicken salad over lettuce; water
• Snack - Apple
• Dinner - Salad with baked chicken, red bell pepper, cherry tomatoes, shredded carrot, crushed pita chips and feta dressing; water
• Dessert - Vanilla yogurt with stewed mixed berries

Approximately: 1382 calories (26% fat, 29% protein, 45% carbs); 9.1 g saturated fat (6%), 188 mg cholesterol, 27 g fiber, 961 mg calcium

Comments: As I said last time, I try to stay around 1600 calories per day, but some days I may be a little lower and some days higher. Unless I'm blogging about what I eat, I don't count calories. I try to think of food groups (click here to figure out the number of food group servings you need). For example my breakfast always has a whole grain, a fruit, a healthy fat, and a protein source... respectively for this day oats, bananas, almonds and flaxseed, and milk. If I'm going to snack, I try to only have fruit, dairy, and vegetables. If I don't have a salad at lunch I try to have one at dinner...its the easiest way to get my veggies in.

The recommendations are based on the Dietary Reference Intakes (DRIs) and are specific for age and gender. So I, a 27 year old girl, should aim for the following:

• Percentage of total calories: 45 - 65% carbs, 20 - 35% fat, 10 - 35% protein (and less than 10% saturated fat according to the Dietary Guidelines)
• at least 25 g fiber
• less than 300 mg cholesterol
• at least 1000 mg calcium
  

There are plenty of other recommendations for vitamins and minerals...these are just a few that I chose to mention. They are also the ones found on the nutrition facts label on all food products.

Asian Beef Lettuce Wraps

The Jan/Feb issue of Martha Stewart's Everyday Food magazine is always a "light" issue. This year there are several recipes that I'm excited to try. First on the list? Asian Beef Lettuce Wraps.

The recipe calls for flank steak, but I used another cut that was on sale at Whole Foods...maybe it was top-round or sirloin (both are lean cuts as is flank). As long as the piece of beef is relatively thin, anything will work.

I bought a mango against my better judgement (it's not mango season!) and it was horrible so I tossed it. I wanted to use something else sweet in its place, so I sliced up a red bell pepper, tossed it in olive oil, salt, and pepper and cooked it on my grill pan.

If you can't find cellophane or bean thread noodles, substitute rice noodles or angel hair pasta.

These past few days, I've been using the leftovers to make a salad...I had to make more of the cilantro-lime dressing. Tear up the lettuce and top with the beef, mango (in my case red bell pepper), scallions, cilantro and dressing...I actually added the rice noodles to the salad as well. I think chopped peanuts would be a nice addition to the salad.

Asian Beef Lettuce Wraps
adapted from Everyday Food magazine

Makes 6 servings

1 ½ pounds flank steak (or another lean, thin cut of beef)
salt and pepper
6 ounces cellophane or bean-thread noodles (or rice noodles, angel hair pasta)
2 tablespoons canola oil, divided (use half sesame oil if you have it!)
2 tablespoons soy sauce, divided
3 scallions (green onions), sliced
¼ cup lime juice
½ cup cilantro, chopped
1 garlic clove, minced or pressed
12 leaves Boston/butter lettuce
1 ripe mango, peeled, pitted, and cut into strips

Preheat broiler, with rack 4 inches from heat. Place steak on a large rimmed baking sheet; pat dry and season both sides with salt and pepper. Broil until medium-rare, 10 t0 12 minutes, turning halfway through. Remove from oven, cover with foil, and let rest 10 minutes. Thinly slice against the grain.

While the steak is cooking, cook noodles according to package directions; drain, and return to pot. Add 1 tablespoon oil, 1 tablespoon soy sauce, sliced scallions, and half of cilantro; season with salt and pepper and toss to combine.

In a small bowl (or jar), combine lime juice, cilantro, garlic, and remaining tablespoon of oil and soy sauce; season with salt and pepper.

Fill lettuce leaves with beef (about 2 ounces per leaf) and mango; drizzle with sauce. Serve with noodles.

Per serving - 350 calories, 13 g fat (4 g saturated), 31 g carbohydrates, 2 g fiber, 26 g protein (exchanges: 4 protein, 2 fat, 1 ½ starch, ½ vegetable)

Notes - I added freshly grated ginger to the sauce; although I didn't, the original recipe says to add green onions to the wraps with the beef and mango; if your rice noodles look dry after you add the oil and soy sauce, add more soy

Vinaigrette of the Week

About two years ago I printed out a recipe for a Chicken and Zucchini Salad. But then it got filed away in my recipe binder and I forgot about it. A couple of weeks ago I came across it again and decided to make it. Before I re-read the recipe, I thought it was going to be real chicken salad...you know the mayo-celery-chicken type thing, but it wasn't. I went ahead with my idea anyway, but replaced the typical mayo binder with the vinaigrette dressing. I swapped the mint for oregano because I have it growing in my garden. And to cut calories, I doubled the lemon juice and added more mustard. I made an extra large batch of the dressing (I think I doubled it) and as you already know I've been eating it like crazy...it's that good!

Oregano-Dijon-Lemon Vinaigrette
adapted from FoodandWine.com

Makes about 1 1/4 cup (20 tablespoons)

1/2 cup lemon juice
1 large clove garlic, minced
2 tablespoons Dijon mustard
1/2 tablespoon whole grain mustard
1/2 cup olive oil
3 tablespoons fresh oregano (leaves only...no stems) or 2 teaspoons dried
salt and pepper

In a blender, combine the lemon juice, garlic, and both mustards and puree until smooth. With the machine on, slowly pour in olive oil. Add the oregano and blend until smooth. Taste and then season the vinaigrette with salt and pepper.

Per tablespoon - 51 calories, 6 g fat (1 g saturated), 1 g carbohydrates, 0 g fiber, 0 g protein (exchanges: 1 fat)

So to make the salad, I seasoned 3 chicken breasts and 4 squash (a combo of zucchini and yellow squash cut lengthwise into quarters) with salt and pepper and grilled them. Once cooled, I chopped it all into bite sized pieces and combined it with chopped bell pepper, more oregano, and sliced green onions. I then mixed in the dressing, a few tablespoons at a time, until the salad was moist but not runny.

I've made this twice so far and the second time I used all yellow squash and also added chopped grilled green beans and diced tomatoes. This salad has lots of Greek flavors, so add what ever veggies you think will "fit" with a Greek meal. I serve it over a bed of lettuce and sometimes top with a little feta.