Healthy Eating

Calorie-Bomb Salads Defused

Keep your greens good for you with these 4 fresh makeovers.
Calorie-Bomb Salads Defused
Pin it Johnny Miller

Scared to order a restaurant salad these days, fearful that you’ll blow all the calories and fat you should have in a day in just one bowl? We hear you. A typical Cobb salad can have almost 1,000 calories and 50 grams of fat, and some Mexican salads can pack in more than 1,500 calories and 94 grams of fat! That’s why we tapped Kristi Ritchey, executive chef of Greenleaf Gourmet Chopshop—L.A.’s hottest new salad spot—to share her slimmed-down versions of typically high-cal concoctions. Toss one of these single-serve salads together in 15 minutes or less for a fresh, filling meal that won’t wreck your diet.

Antioxidant Orchard Salad (pictured)
Caramelized nuts may seem harmless
enough, but you can easily go
overboard on these little sugar bombs
because they taste so great. The
walnuts in this fresh, colorful salad
are roasted with agave nectar, giving
them a sweet crunch sans white
sugar. And the fresh berries provide a
hefty dose of antioxidants.


1 ounce walnuts
¼ teaspoon agave nectar
Pinch of kosher salt
3 ounces mixed baby greens
2 ounces grapes, halved
1 ounce celery, shaved
1 ounce red onion, shaved
2 ounces English cucumber, diced
¼ cup fresh strawberries, sliced
¼ cup fresh blueberries
1 ounce dried cranberries
1 teaspoon fresh mint leaves,
chopped
2 teaspoons pomegranate juice
2 teaspoons lemon juice
1½ tablespoons olive oil


For agave-roasted walnuts:
Toss blanched walnuts in agave nectar
and a pinch of kosher salt. Bake at
300° F, turning to cook evenly, until the
nuts caramelize (about 15 minutes).
For salad:
Combine all ingredients and toss with
pomegranate juice, lemon juice and
olive oil. Serve immediately.
Per serving: 533.5 calories,
33 g fat (4 g saturated fat), 0 mg
cholesterol, 10 g protein, 64 g
carbohydrates, 9 g fiber, 82 mg
sodium

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