Jes Reynolds…Your Fitness Coach

This ones for you Stacia!…Ps This will probably be my only post this summer, and I didn’t even write it!  Enjoy!

Salad 101

Living a healthy lifestyle requires many daily choices, particularly when it comes to meals. Whether eating out or cooking at home, salads seem like the logical “healthy” choice. After all, salads are chock-full of leafy greens, colorful vegetables, and lean proteins, right? How can you go wrong? The answer is that it’s pretty easy to go wrong…and in my estimation, more people go wrong with a salad than right, simply by drowning all those healthy vegetables in tablespoons of unhealthy salad dressing. Much of the benefit to be had from your “healthy choice” is cancelled out by all of the sugar, salt, preservatives, hydrogenated oils, trans-fats, and artificial coloring (just to name a few) consistent with bottled dressing.

By simply keeping a few staples on hand in your kitchen, you can have a delicious salad dressing ready to go in just minutes. By controlling what you put into your dressing and how much of it, you are also controlling what goes into your body. Not only is it a healthy alternative to store-bought dressing, but it is far more economical as well. I am going to share a few of my favorite dressings and accompaniments. Some of them are recipes from my family and friends, others are recipes I came across online or at restaurants…but I can assure you, they’re all delicious and healthy for you!

Balsamic Vinaigrette:

Version 1:
¼ cup balsamic vinegar
3 TBL shallots (thinly sliced)
1 TBL honey
1/3 cup EVOO
Salt and freshly ground black pepper to taste

To Prepare: Mix together

Version 2:
3 TBL balsamic vinegar
1 TBL red wine vinegar
1 TBL minced red onion
2 TBL EVOO
½ tsp Dijon mustard
¼ cup honey
Salt and freshly ground black pepper to taste

To prepare: Mix together

Poppy Seed Dressing:
½ cup brown sugar
¼ cup apple cider vinegar
¼ cup EVOO
¼ tsp Worcestershire sauce
1 tsp chives
2 TBL sesame seed
1 TBL poppy seed
¼ tsp paprika

To Prepare: Mix together and if time allows, let sit overnight

(I recommend using spinach in this salad, mixing with strawberries, blueberries, green onions, and slivered almonds. Yum.)

Red Wine Vinaigrette:
½ cup of red wine vinegar
½ cup canola oil
4 garlic cloves, sliced in half

To Prepare: Mix together…and MUST sit overnight

(I suggest a simple salad of romaine or spinach, tomatoes, cucumber, and freshly Parmesan reggiano cheese)

Italian Vinaigrette:
¾ cup vegetable oil
¼ cup cider vinegar
2 TBL water
1 tsp fresh minced garlic
2 tsp sugar
1 ½ tsp salt
¼ tsp pepper
1 tsp grated Parmesan cheese

To Prepare: Mix together and if time allows, let sit overnight
As everyone’s garden begins to bloom this summer, it’s the perfect time to start playing around with your own version the perfect salad. I hope you all find the time to try a few of these recipes, and to really reap the benefits of the choices that you are making towards your personal fitness goals.