Great Greens

January 2006

THESE DAYS, A SALAD isn't automatically healthy. Sugar and sodium in the dressing and trans fats in the croutons, along with nutritionally poor veggies, have all worked their way into the salad bowl. However, with a few additions and subtractions, we can transform that Caesar into an all-out nutritional powerhouse.

LOSE Fat-free dressing

USE Oil and vinegar. Fat improves the absorption of fat-soluble nutrients such as beta-carotene found in vegetables.

LOSE Croutons or bacon bits

USE Walnuts, which are rich in heart-healthy omega-3s.

LOSE Green pepper

USE Red pepper. More color means more antioxidants needed for disease protection and muscle recovery. Simply switching from a green to red bell pepper provides nine times more Vitamin A and twice the Vitamin C.

LOSE Iceberg lettuce

USE Dark-green leafy veggies like kale, Swiss chard and spinach, which are chock-full of good stuff including folate, Iron and calcium. Iceberg contains little more than water.

LOSE Feta cheese

USE Chickpeas, which are full of protein with a hefty dose of fiber to boot.