Salads. We don’t eat enough of them, despite being the side dish mainstay. Or we pile so much garbage into them that the green leafy vegetables are eclipsed by the “anti-nutrition”. They are our appetizers, our side dishes, our main courses, our snacks, and even our dessert. They can be raw, cooked, vegetable, fruit, meat, pasta, grain, dairy, or any combination. And, yet, we never seem to get it right (just look at the rising obesity numbers in the U.S.).

While historians do not know when salads were invented, it is known that the ancient Romans and Greeks ate them regularly. Time and region created many different salad recipes, but the basics of all salads were raw leafy vegetables with a dressing. In fact, the word “salad” has its roots in Latin and it literally means “salted things” (historically, all dressings were salt with vinegar and oil), so the word “salad” refers to the dressing, which was seen as the main ingredient. (For more information on the history of salad, visit http://www.foodtimeline.org/foodsalads.html).

Today, the word “salad” pretty much means the same thing. All salads are defined primarily by their dressings and secondarily by the other ingredients. And for salad bar patrons, salads are being defined by how many diverse layers can be added to the mountain of salad.

I have to admit that I am guilty of seeing a salad bar as a personal challenge to my architectural yearnings. The taller the salad, the prouder I feel. And the more diverse the available ingredients, the more majestic Mount Salad becomes. In fact, I am such a “salad bar snob” that I won’t even give an establishment the time of day if its salad bar doesn’t include chick peas, sunflower seeds, and raisins as options. Restaurants that offer the ability to create various salad recipes are patronized regularly, and those that offer a diversity of lettuce types are just outright worshiped.

Mount Salad usually starts with the plate face coated in the “green leafies” (i.e. lettuce and spinach). Next is a layer of mushrooms, and a layer of green peppers (and other peppers, if you are lucky enough to find any). At this point, a very light coating of dressing should be applied, lest you have a salad on top of a plate of raw vegetables.

Now it is time to add the upper layers of the mountain. It is better to keep the shredded carrots, green peas, and chick peas in the center of the salad; otherwise they avalanche off the top. To create a solid underpinning for the peak of the mountain, another thin layer of lettuce should be added on top of the center components. Built on top of this layer of lettuce is where you might consider adding the cucumber (if it is actually fresh), hard boiled egg, any meats (if you are into that sort of thing), and all the nuts/seeds that strike your fancy (don’t forget the raisins!). A generous coverage of shredded cheese tops the salad.

Now it is time for garnishment. Around the base of the salad, alternating, are the tomatoes (wedge or cherry) and croutons. Finally, it is time to “cap the peak” with your favorite dressing. Remember, you have already applied dressing to the lower levels, so you don’t need to add too much at the top (besides, if you overload the dressing on the top, the dressing and vegetables will just slide off onto the floor).

Carry your vegetable splendor to the table…very gingerly.

*Note: the best way to eat this mountain is to strip mine…start at one side and work your way across the plate.

Labels: Healthy Ideas

With the kids out of school for the summer, parents have a lot to think about while their kids enjoy their holidays. Aside from keeping them occupied with activities, parents now have to pay attention to their kid's meals and snacks in between. It's easy enough to give them store-bought cookies and chips, but these are unhealthy and are high in fat and sugar. Healthy snacks are easy enough to make at home, and will give your kids the energy they need to keep them active throughout the fun, summer days.

Frozen banana - for this healthy alternative, instead of chocolate, dip a peeled banana into yogurt, roll in some nuts and pop it into the freezer.

Cheesy Dip - kids love dipping! Microwave some low-fat cream cheese until it's soft and gooey. Prepare some apple slices, pretzels, carrot sticks, celery sticks and bread sticks for dipping.

Homemade trail mix - forget the store-bought kind! Mix a handful of whole grain cereal, nuts, dried fruit (like cranberries or raisins) in a bag and you're good to go.

Fruit smoothies - blend low-fat milk and fruit (strawberries and bananas are a great combo!) together to make a yummy smoothie.

Simple quesadillas - sprinkle some low-fat cheese on a tortilla and microwave for a few seconds. Serve with salsa on the side for dipping.

Snack Kabobs - make healthy mini kabobs by using toothpicks to skewer cubed cheese and fruits like pineapple, bananas and apples.

Health "Ice Cream" Cone - take a waffle cone and fill it with fruit and top with some yogurt or light whipped cream.

Ants on a Log - spread some peanut butter on a celery stick and add some raisin "ants".

Frozen Fruit Salad - freeze bits of fruit (such as orange slices, pineapple chunks, apricots, peaches, apples) and toss together for a delicious cold snack on a hot day.

Have any other ideas? Drop us a line and tell us what your kids love to snack on!

Labels: Healthy Ideas

If you’re looking to save a few bucks or just want to stay away from fast food during the lunch hour, then bringing your own lunch to work is a great alternative to eating out. But bringing your own lunch doesn’t necessarily mean that what you’ll be eating is instantly healthy. While pre-packaged food and microwaveable meals are the most convenient choices, they might not be right for you. While you don’t have to eat salad and soups everyday, making different choices when packing your lunch can make the difference.

1) Bring a balanced meal – that means you’ll need appropriate portions of lean protein, carbohydrates and fiber. Remember, you’re not even halfway through the day. You have to make sure that you’ll have plenty of fuel so you can power through until you clock out. Sandwiches made with wholegrain breads that have meat, plenty of vegetables and a slice of cheese compacts most of what you need in one handy meal, but don’t think that’s your only alternative. You can have a combination of beans, rice, pastas, hard-boiled eggs, fruit and even a serving of cereal, just to keep things interesting.

2) Make healthier choices – instead of packing chips, bring some carrot or cucumber sticks. Substitute fruit (fresh or dried) for candy bars. A handful of nuts can be an afternoon snack.

3) Drink water – it has no calories, no fat and is always good for you. Instead of reaching for that can of soda (diet or otherwise), just have a glass of water (and it’ll be free, if you just drink straight from the watercooler).

4) Keep dressings and condiments to a minimum – if you’re having a lean turkey sandwich with lots of lettuce, don’t slather it with mayonnaise; in fact, chuck the mayo altogether and use mustard or drizzle the bread with a little bit of olive oil.

Remember: Bringing your own food means you’ll have control over what it is you put into your body. Just make healthy choices and substitutions, and soon you’ll be a brown-bagging expert!

Labels: Healthy Ideas, Tips

I made these cookies the other day. The recipe came from the book The Healthiest Kid in the Neighborhood from the Dr. Sears parenting library. With a book title like that, I don't think I even need to say that I had VERY low expectations. I was very pleasantly surprised! My whole family loved them. The best quote was from my husband:

"I thought that I didn't like oatmeal raisin cookies. Now I know that I only like good oatmeal raisin cookies."

They are soft, moist, and chewey. Healthy cookies that actually taste like cookies. They are a bit more difficult than the standard chocolate chip, but I will definitely be making them again.

The book lists a few variation:
substitute honey, xylitol, or date sugar for the maple syrup
granola for the oats
1/3 cup of the flour with almond meal
8 oz. of silken-soft tofu for the oil

Some extra additions could be:
1/2 cup chopped walnuts or
1/2 cup carob chips

Let me know if you try any of the variations!

Labels: Healthy Ideas