For as long as any of us can probably remember; the “go to” entrée meal for people who are trying to count calories, lose weight—or just allow themselves to feel that they are eating something healthy—has always been…..the SALAD. But would it surprise you to know that not all salads are created equal?In culinary classes, I can remember being taught the principles of “garde manger” [French word pronounced: gar-mohn- jay’], which for salads and garnishes—meant to creatively throw together as many different herbs and colorful ingredients as possible, so that the plating and the presentation looked awesome.  But then, upon studying the field of nutrition and herbalism—it was a nice surprise when I discovered that this same principle makes a dish healthier and more nutritious as well. The more colors you add—and the darker the colors—the healthier the dish!

If you were to compare the two pictures I posted above—which salad would you say is the healthier choice? The one on the left is a chopped salmon & chickpea salad that I made for my husband Mark. The one on the right is a traditional Caesar salad topped with croutons that most diners, restaurants and banquet halls will offer with your meal or as a side dish. When I showed these pictures to some of my friends, they thought it was a trick question, so they answered both. Because ALL salads are healthy. Guess what? Not necessarily. So I’m going to list some totally USELESS salad ingredients that most people think are “must haves” for a salad—but actually aren’t. So hold on to your salad plates …’cause we’re going to tear apart decades of salad tradition! Here goes:

CROUTONS

Even though these seem to be a favorite of the “American Diet”, croutons add almost 100 additional calories to your meal with no nutrition what-so-ever! (Throw in a load of buttermilk ranch dressing on top, and now your “so-called healthy” salad has MORE calories than that quarter-pound burger from McDonald’s). We see croutons a lot because most people desire a “lil crunch” to balance out the roughage—and to make a bland salad heartier and more interesting to the palate. That’s understandable. Some clients that I consult with do relate experiencing some minor digestive issues when trying to get accustomed to eating a total vegan or raw foods meal. So when it comes to salads, I do recommend combining some carbs or protein mixed in—just not croutons! Adding in some slivered almonds, chopped walnuts, chickpeas, and dried cranberries instead, should suffice and compliment nicely as alternative salad toppings.  Some chopped salmon, turkey, or spicy shrimp can also turn your salad into a delicious hearty meal by itself.

CUCUMBERS

So here’s another nutritionally valueless, throwaway salad ingredient, and a waste of money! Cucumbers have a very low (almost non-existent) vitamin content, and even less fiber. Yet, people seem to love cucumbers because—once again, they give the salad a hearty crunch, and they can fool themselves into believing that they are eating a balanced diet with veggies included. “TheDailMeal.com” recommends chopped raw zucchini instead. It’s one of the highest sources of vitamin B6 and omega-3’s.  Just one cup of chopped zucchini gives you 35% of your daily recommended vitamin C.

ICEBERG LETTUCE

In my opinion, Iceberg lettuce is probably the BIGGEST WASTED INGREDIENT FOR SALADS of all time! This is the same lettuce that comes on a “McDonalds Big Mac” sandwich, which in and of itself—speaks volumes about its nutritional value (or lack thereof). Unlike it’s darker and greener cousins (red leaf lettuce, purple leaf lettuce, dark green romaine lettuce); iceberg lettuce is comprised mostly of  water, with very little nutritional value. Always opt for darker varieties or raw spinach leaves instead. With spinach added in—you’ll get 20% of your recommended foliate acid, plus vitamin C and potassium included.

CHEESE

And lastly, we come to the favorite ingredient of cheese. This one is sort of debatable, because cheese can be a good source of protein—however; it’s full of saturated fats and cholesterol, so you really have to balance out how much of it you put in. You can add a little for flavor, but don’t load it up. Your healthy low calorie salad wasn’t meant to be a pizza! Also, you can always opt for sliced avocado instead. You’ll get the same creamy texture and richness, without the bad fats going into your body!

….Stay BEAUTIFUL AND HEALTHY