Yumm. Summer eating is by far one of my favorite outdoor activities. With the intoxicating smell of fire-cooked meats wafting past backyard fences my tastebuds implore me to mix up something fresh, tasty, and cool. Salads are the obvious choice since assembling the ingredients and allowing time to chill can all be accomplished as close as an hour ahead of dinner time. With so many classic recipes to choose from it's like a party every day!So how does a Free And Transformed girl like me satisfy my salad cravings and stay on track with my health and fitness goals. I mean, we all know the benefits of using fresh ingredients, including green leafy vegetables in our menus, and avoiding high fat and high calorie dressings. But, seriously, there comes a time when forkfuls of spinach and lettuce just don't satisfy. When it comes to our favorite summer salads, quite honestly, modifications can only go so far. Take potato salad, for instance. It's not potato salad without the creaminess of mayonnaise the and bits of egg in every bite. Or how about marshmallow fruit salad with its sour cream dressing, or pistachio salad which is pretty much a glorified pudding dessert served up in a salad bowl.
In my search for healthier options I have discovered a great alternative to mayonnaise. Instead of the 1/3 to 1/2 cup of mayonnaise that most creamy salads list in the ingredients, a plain low fat yogurt can be used to replace part or even all of the rich dressing that typically goes into potato salad, broccoli salad, or even pasta salad. Experiment first with recipes that are simple and then you can broaden your skills as you get braver.
So, what about sweet fruity salads where Cool Whip or miniature marshmallows steal the show? Well, try this recipe for a backyard barbecue favorite and let me know if you missed the calorie-laden whipped topping and sweet confections:
Pistachio-Pineapple Cottage Salad
Prep time: 10 Min Serves: 6-8 servings
Ingredients:
- 1 20 oz can crushed pineapple, undrained
- 1 1oz box, sugar free instant pistaschio pudding
- 2 C plain yogurt
- 1 1/2 C low fat cottage cheese
Directions:
1. Mix all together and chill
2. Note: Great for diabetics. 1 fruit, 1 milk, 1 protein
How easy is that?! I'm learning that sticking with the traditional salad recipes is actually sticking me with a lot of fat and calories that I really don't need. And, while we're gathering together with family and friends, it's the atmosphere of love and joyfulness that we appreciate the most, anyway, right?
Glory
