I was at the airport recently and a girl in line next to me at Subway ordered a
I am sure she felt instantly skinnier and healthier just by ordering it.
Don’t we all?
But as I watched her pour the entire giant thing of Ranch
dressing over the top and smother it in shredded cheese it got me to thinking,

One of these puppies has almost 20 grams fo fat!

One of these puppies has almost 20 grams fo fat!

“Are salads making people fat?”
She would have saved a heck of a lot of fat grams
getting one of the six grams of fat sandwiches.

And have you heard about Chili’s Buffalo Chicken Salad?
Looks and tastes great, but..chilis
It’s 55 grams of fat and 870 calories

Why not just eat two Big Macs?!
Here are some salad tips on ordering or making better salads…
~Because salads can be healthy,  satisfying and just plain old fabulous ;).

Say goodbye to iceburg!
Iceburg lettuce is basically water. Even though it isn’t not fattening in anyway it doesn’t add any nutritional value. So swamp it for greens that count! Spring green mixes or better yet baby spinach are much better choices.

Easy does it on the cheese!
Cheese is my dearest friend (!), but it sure is fattening, so use rich tasting cheeses (like blue cheese, feta, or really sharp cheddar) and then just use one tsp.

Dress for success! Creamy dressings are so fattening so try swapping out your favorite one for a yogurt based one. And many “diet” oil-based dressings have high fructose corn syrup as an ingredient. Buy all natural ones or better yet, make your own!

Add in some protein! Salads will make you HUNGRY if they don’t have any protein to satisfy you. So add chickpeas, hard boiled eggs, nuts or lean grilled chicken.

Make it interesting! We all know salads can be boring so make yours colorful and creative. Add in dried fruit, artichokes, roasted red peppers, pepitas or other flavorful components


Looking for inspiration?
My Summer Salad is so easy-and flavorful.

Fill your salad plate with mixed greens.
Top with 2-3 strawberries slices.
Add a handful of walnuts.

Sprinkle 1tsp of crumbled blue cheese.
Add in a palmful of dried craisins.
Top with a capful of extra virgin olive oil and 1-2 capfuls of balsamic vinaigrette.
Season with salad and pepper.

Hope your day is sunny and summer bright even in the midst of winter!





  1. Joni says:

    I am a HUGE fan of salads, my newest obsession is…… spinach with roasted yams or butternut squash, pomegranate arils, toasted pistachios with a sprinkle of gorgonzola cheese tossed in a homemade balsamic vinaigrette.(add chicken if you’d like) So healthy and appealing to the eyes! Thank you for all of your great tips.

  2. Great tips Bree! It is amazing how much fat and sodium those restaurant and fast food salads can pack.

  3. Natalie says:

    Thanks for the tips! I remember when I found out that caesar salad has more calories than a McDonald’s combo I nearly cried because it was my fave salad to eat. Since then which was ages ago, I only eat greek salad with no feta or a field greens, kale, or spinach salad. I always make my own dressing with good oil and vinegar or lemon and add healthy protein and seeds!

  4. You are so right about it all! I never get cheese and always order the dressing on the side. Your summer salad sounds amazing! Strawberry Salad is my favorite go to salad!

  5. Love your summer salad! Salads with strawberries and lots of greens are my favorite!

  6. Dara says:

    Yummy salad! Love the addition of fresh strawberries.

  7. This sounds so fresh, and makes me realize summer is coming soon! It’s true, I totally feel healthy when I order a salad, but the way I get it is jam-packed with calories 😛

  8. Lisa says:

    It’s so disappointing when you think you’re making a good choice with a salad and then you find out later it was 1300 calories. UGH! Happened to me several times!!! I’m much smarter now figuring out which salads are the calorie bombs.

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