24-Hour Crisis Hotline: (877)SAFEGBC or (877)723-3422 Mental Health & Substance Abuse Issues

6502 Nursery Drive, Suite 100
Victoria, TX 77904
Fax: (361)578-5500

Basic InformationLatest News
Cooking With GreensHow to Make Your Own Healthy Chicken TendersMillet: A Whole Grain You Might Be OverlookingNone of Top-Selling Kids' Drinks Meet Experts' Health RecommendationsPut Safety First When Planning to Pack Food-to-GoHow to Spice Up Everyday OatmealWhat Foods Are Most Likely to Cause Acne Breakouts?Farm-to-Table Movement Goes to SchoolBarley: A Tasty Alternative to RiceCould Eating Healthier Be a Natural Antidepressant?The Slow Cooker Makes a ComebackVeggies' Popularity Is All in the NameA Cool-Season Comfort Food Without Lots of CaloriesCooking Food Changes Makeup of Gut BacteriaHow to Make Your Own Healthful SauerkrautOvercoming Your Artichoke AnxietyCan Your Eating Habits Keep Alzheimer's at Bay?Simply Offering More Vegetarian Choices Cuts Meat EatingOrganic Chicken Less Likely to Harbor a Dangerous 'Superbug'Buffalo Cauliflower: A Better Bar FoodButter or Margarine? The Latest Round in a Long-Running DebateCarnivores' Comeback: Review Supports Red Meat in DietMany U.S. Seniors Are Going Hungry, Study FindsHow to Rebalance Your Carb IntakeSeasonal Drinks With a Lighter TouchHealth Tip: Don't Eat Too Much MeatHow to Give Wild Rice an Expert TouchAHA News: Meat Alternatives Have Gone Mainstream, But How Can They Fit in Your Diet?Try Roasted Root Vegetables for a Tasty Fall DinnerAmericans Are Still Eating Too Many 'Bad' CarbsEveryday Foods for Better Blood PressureLighten Up Your Favorite Mac 'N' CheeseSmarter Snacks for Football FansFoods That Will Make You Feel Full FasterParents, Throw the Garden at Your Picky EaterStock up on These Fall SuperfoodsA Surprising New Source of Omega-3sHealth Tip: Cleaning Reusable Water BottlesWhat's the Right Balance of Fats and Carbs?Avocado Toast With a TwistFast Prep Steps for Healthier SaladsSoups Are the New SmoothiesDrink Coffee, Avoid Gallstones?AHA News: Pumpkin Pulp, Seeds Lower Blood Pressure in Rat StudyGet Spicy With Homemade No-Salt SeasoningsGoing Vegetarian Good for Your Heart, But May Up Stroke RiskA Tasty, Good-for-You Treat: Roasted GarlicDrop the Pop: Soda Tied to Higher Risk of Early Death5 Ways to Cut the Fat From Your DietGet Smart About Eggs
Questions and AnswersLinks
Related Topics

Wellness and Personal Development

Fast Prep Steps for Healthier Salads

HealthDay News
by By Len Canter
HealthDay Reporter
Updated: Sep 10th 2019

new article illustration

TUESDAY, Sept. 10, 2019 (HealthDay News) -- Make the most of your farmers market bounty with fast salads that highlight end-of-summer's best produce, like a filling Cobb salad with tomatoes, corn, and green and red lettuces.

Some simple prep tips make it an easy lunch or dinner, and smart swaps help streamline the traditional version's calorie count.

Start by prepping your greens the right way. Carefully wash the lettuce leaves, shake them dry by hand or with a salad spinner, and then wrap them in paper towels to crisp for about 15 minutes in the fridge. When you're ready to use them, roll them up like a cigar and use a serrated knife to slice them into ribbons. This makes lettuce a lot easier to eat.

Adding fresh corn to a salad is a snap. If the corn is really fresh and the kernels are tender, there's no need to cook it. If you're unsure, bring a large pot of water to boil, drop in the shucked cobs, cover and turn off the heat. In about seven minutes, they'll be ready. Once cool, use a serrated knife to slice off the kernels.

Traditional Cobb salad contains bacon and cheese -- and that can add up to too much fat. Make a leaner swap for the bacon by using prosciutto, which is cured so no cooking is required. In place of the usual blue cheese, use goat cheese, which has up to 30% fewer calories than most cheeses, usually 70 per ounce.

Plain poached chicken breast is the primary protein source in a Cobb salad, and perfectly healthy as long as you discard the skin. Hard-boiled eggs are also among the ingredients. They deliver protein along with important vitamins like B12, so they can stay in. But if you're limiting cholesterol and/or fat, replace half the whole eggs with just the whites.

In addition to diced tomatoes, add radishes for a crunchy twist, plus any other vegetables that are available locally.

With all the ingredients at the ready, simply arrange them in rows on a large platter and serve with your favorite mustard vinaigrette.

More information

The Louisiana State University has a great guide to lettuce varieties, including tips to grow your own.