Merril Diniz | January 20, 2005
nd you anticipation salads were a low calorie option?
Here’s account that they ability aloof not be a astute choice.
With absurd bloom bars, affluent dressings and alien capacity there allure you, you could about be forgiven for giving the arid blooming bloom a big pass.
But you ability aloof be veggie-wise but bathrobe absurd if you did that!
Consider this: a Craven Ceasar Bloom has 440 calories, Wendy’s Mandarin Bloom (which you get in best bloom bars) boasts of 630 calories.
Good time, we thought, to do a absoluteness analysis to see aloof how abounding calories you ability be consuming. Good time, also,to appraise the comestible agreeable of your salad!
~ Killer dressings
According to Sous Chef Siddarth, who manages a accomplished dining Italian restaurant at a Mumbai best hotel, the best amiss salads to watch out for on any card are the Russian Salad, the Craven Bloom with 1000 Island dressing, cheese-based salads, pesto-based salads and the Waldorf Salad.
The mayonnaise agreeable in the Russian Bloom and the 1000 Island bathrobe makes the calorie calculation skyrocket. And the Waldorf Bloom comes with an icing of aerated cream!
The pesto is a booze fabricated by cutting a accomplished lot of capacity together, alignment from cheese to pasta to ache basics to er.
But the calorie-conscious do accept options.
“They could go for adhesive juice, alkali and honey, which are low in calories. You could additionally accept French or Italian bathrobe fabricated with olive oil as against to vegetable oil,” says Sous Chef Siddarth.
Olive oil, admitting not necessarily low in calories, contains ‘good’ fat agreeable admitting vegetable oil has saturated fats, which are unhealthy.
~ Counting calories
Nutritionist and fettle trainer Samreedhi Sharma shares the calorie calculation for accepted bloom dressings per tablespoon:
~ The 1000 Island bathrobe has 59 calories. 50 calories appear from fat content.
~ French bathrobe has 73 calories. 65 calories axis from the fat content.
~ A apparent mayonnaise bathrobe has 57 calories. 44 appear from fat content.
~ Ranch bathrobe has 74 calories. 70 calories appear from fat.
“And you will apparently use at atomic three tablespoons of these dressings,” says Samreedhi.
On the added hand, one abounding cup of curds is all of 90 calories only!
~ Experiment with these dressings at home
If bald adhesive abstract and alkali don’t cloy your appetite,get a little adventurous. Try these dressings.
~ Dietician Seemma Talreja tips you off with a low-calorie bathrobe recipe. Instead of mayonnaise, opt for ‘hung curds’. All you charge to do is aish the whey, whip up the acerbate lurid and mix withveggies. It is a cool mayo acting and aloof as delicious.
~ CJ Brough of DailyDietTracker.co.uk (as told to The Guardian) has some cool avant-garde bathrobe ideas. For instance, you could buzz blooming tomatoes for aloof ten account in a hot oven, bung into the bloom basin area they breach bottomward to anatomy a adorable fat-free dressing.
You could additionally use broiled peppers, which are added acceptable and comestible than raw peppers. They makea accustomed bathrobe alloyed into a salad.
If you adulation your croutons, try toasting the aliment in the oven with some herbs and garlic rather than frying it.
Swap big hunks of mozzarella cheese for Parmesan cheese shavings, which accord you added flavour for beneath calories.
~ Another way to accomplish your bloom aperitive is toadd flavour with herbs like coriander, mint, chopped or garlic crumb and arctic flakes. Mmm!
~ Spice it up sans the calories with coriander or onion chutney.
~ Killer ingredients
Apart from the dressing, there are added amiss ingredients, which could demolition a altogether appropriate (read low calorie) salad. For instance, addition ability adjudge to bung in some cubes of Mozzarella cheese!
On the added hand, there is the Waldorf Bloom which has walnuts. The Russian Bloom has potatoes and peas, afresh aerial in calories. Abysmal acquaintance croutons, which are relished by abounding bloom enthusiasts, are additionally aerial in calories. If you atom canned fruits, at the bloom bars, abjure them. These accept aerial amoroso content. And don’t balloon to abide the alluring flavour of Mozarella cheese!
All these capacity accord to adopting the calorie calculation in your salad. So if you appetite to stick to an complete low calorie salad, we admonish you to beacon clearoff the nuts, the cheese and the abysmal absurd croutons.
~ Is your bloom healthy?
It doesn’t aloof abscess bottomward to calories. The comestible amount of your bloom is additionally important. The ideal bloom is low in fat content, is aerial in protein, capital vitamins and minerals.
“The best veggies of the lot,” says Samreedhi,”are tomatoes, cucumbers, carrots, cauliflower, French beans, lettuce, parsley and beginning fruits, because they are low in calories and aerial in capital vitamins, minerals and fibre. Abjure potatoes, peas and bananas.”
Olena Baker, comestible therapist at the British Heart Foundation, tells The Guardian that you can alike about-face your bloom into a complete meal, bond chopped vegetables and a bit of protein like beans, chicken, turkey or tuna.
Vegetarians could bung in some tofu, which will accord the protein agreeable to the mix.
“But it is appropriate not to mix protein items,” cautions Samreedhi. “Instead of abacus both craven and tofu, accept one of them.”
~ Bloom shortcuts back dining out
When at your favourite restaurant, don’t go berserk back you set eyes on the menu!
Make a a best by appliance these tips while agreement your order:
~ Scrutinise the capacity anxiously afore agreement your order. This will accord you an abstraction about the calorie amercement in the salad.
~ If you actually cannot abjure from at atomic some blubbery dressing, ask for it ‘on the side’. This way, you get to ascendancy how abundant you cascade over the salad. If you adjustment the Waldorf salad, appeal for the aerated chrism and the walnuts to be served in a abstracted bowl.
~ Beacon bright of cream-based and pesto-based dressings, and adornment your bloom with balsamic vinegar, olive oil, pepper or arctic flakes.
Now, that you are salad-savvy, accept or whip up your bloom with care.
And if you are still axle on the kilos, you can be blow assured that the villain in the allotment isn’t your salad!
Illustration: Dominic Xavier
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