This light, refreshing and colorful salad makes a cool kick-off for dinner or a light nutritious lunch.
Nutrition Profile: Low calorie, low cholesterol, low saturated fat, low sodium, heart healthy, healthy weight, high fiber, gluten free.
Ingredients (makes 4 servings):
¼ cup honey
2 tablespoons sherry vinegar or red-wine vinegar
2 tablespoons finely chopped fresh mint
¼ teaspoon freshly ground pepper
Pinch of salt
4 cups baby spinach
1 small avocado, peeled pitted and cut into 16 slices
16 thin slices cantaloupe (about ½ small cantaloupe) with rime removed
1 ½ cups hulled strawberries, sliced
2 teaspoons sesame seeds, toasted
1. Whisk honey, vinegar, mint, pepper and salt in a small bowl.
2. Divide spinach among 4 salad bowl. Arrange alternating slices of avocado and cantaloupe in a fan on top of the spinach. Top each salad with strawberries then drizzle with dressing and sprinkle with sesame seeds.
The dressing can be made ahead and kept covered in the fridge for up to one day.
To toast sesame seeds, heat a small dry skillet over low heat. Add seeds and stir constantly until golden and fragrant (about 2 minutes). Transfer to a small bowl and let cool.
Per serving: 202 calories; 8g fat (1g sat, 1g mono); 0mg cholesterol; 24 g carbohydrates; 3 g protein; 7 g fiber; 90 mg sodium; 503 mg potassium.
In recent years, the number of overweight adults in America has been on a steady rise. Lack of exercise isn’t the only culprit. Nutritionists believe that poor portion control is part of the problem as well. It’s no wonder that in a world where just about everything can be “super” or “upsized” and burgers come in “doubles” and “triples” appropriate portion sizing has become skewed. Portion sizing comes into play with calorie consumption. If you consume double the appropriate serving size then you’re consuming double the calorie content of that food. The extra calories consumed by poor portion control contribute to an expanding waistline or one that refuses to shrink while pursuing a fitness routine. Although portion sizes are important you would be hard pressed to find someone running around with measuring cups and scales in their pockets. Many fitness professionals (myself included) and registered dietitians encourage their clients to use visual cues to serve as guides for appropriate serving sizes. Here’s a little cheat sheet to help you learn (and remember) what constitutes appropriate portion size based on the current food pyramid released by the USDA. The chart below is based on a 2,000 calorie diet, but you may need more or fewer calories depending on your activity level. You can visit www.mypyramid.gov to create a custom food pyramid appropriate for your health and fitness goals. The visual cues will still remain the same but the amount of servings may vary depending on caloric needs. Remember to consult your healthcare professional before modifying or starting a diet or exercise routine.
(based on 2,000 calorie diet)
Calories per serving (approx.)
1 slice of bread
1 cup cold cereal
½ cup cooked cereal
½ cup rice or pasta
Scoop of ice cream
2 ½ cups
1 cup raw, leafy veggies
½ cup cooked veggies
¾ cup vegetable juice
Standard light bulb
1 cup milk
1 ½ oz. non-processed cheese
½ cup frozen yogurt
Standard yogurt cup
Meat, Fish, Poultry, Eggs, Beans and Nuts
5 ½ ounces
3 oz. cooked lean meat
3 oz. skinless chicken breast
3 oz. salmon fillet
Deck of cards
Deck of cards
Fats, Oils and Sweets
1 teaspoon oil, salad dressing or mayonnaise
For more information on the current dietary guidelines and the food pyramid visit www.mypyramid.gov.
Until next week…