Health for life

Chopped salad is my favorite way to eat salad. It’s so good, in fact, I’m going to put my vegetarian food blogger reputation on the line and say it’s the BEST way to eat a salad. People will argue that knife blades should never touch lettuce leaves, but I say, “I’m not listening, I’m not listening!”

There is only one difference between a chopped salad and a regular salad: all the veggies, beans, nuts, and extras are chopped and mixed together with the dressing so you get all the flavors in each bite. No huge, unruly leaf of lettuce that won’t fit in your mouth. No mounds of carrot and celery left at the bottom of the bowl when everything else is eaten. You get all the good stuff in every forkful.

Arguably, the way to achieve chopped salad perfection is to use a mezzaluna, a dual-handled, curved blade knife. But I try to follow Alton Brown philosophy number 1: No unitaskers.

Not to fear! You can still have a beautiful, delicious chopped salad with just a knife and a cutting board. And salad fixin’s. The trick is to cut the salad greens as well as the toppings. Say you’re working with a head of romaine lettuce:

1. Peel off a few leaves, wash, and dry.

2. Stack the leaves on the cutting board. With the tip of your knife, slice down the center vein, lengthwise. (Depending on the size of the leaves, you may want to slice the halves in half again.)

3. Roll the halves (or quarters) lengthwise and cut into thin ribbons.

4. Repeat until you have enough for the salad you’re making.

This trick works with spinach, green and red leaf lettuce, and any other large, flat leaf green. If you like mixed baby greens in your salad, just take a handful onto your cutting board and chop the way you would with fresh herbs.

When making a chopped salad, I like a finer dice for my toppings, but do what feels right. Here’s a great (and quick) video showing how to dice a red pepper. And if I’m adding a hard root veg, like a carrot, I’ll probably whip out the ol’ box grater.

Otherwise, it’s salad—though I’m told salad is not as simple as it seems. Turns out, there are plenty of people (my Charming Boyfriend, for one) out there who don’t know a head of lettuce from a candied walnut.

My mom always made a basic side salad of iceberg lettuce, carrots, celery, cucumbers, and green peppers. Only two of those remain in my current salad repertoire. But I understand that growing up in the kitchen and cooking regularly, enables me to combine flavors and textures without much thought.

There are only 2 rules to composing a perfect salad:
1. Use ingredients you like.

2. Combine complementary tastes and textures, like sweet and sour, savory (umami) and salty, smooth and crunchy.

For example, a traditional Greek salad combines savory, salty, and sour by bringing together stuffed grape leaves, feta cheese, olives, and red wine vinaigrette among the crisp romaine lettuce, tomatoes, cucumber, and red onion. Give these links a peek for more salad combo ideas.

This is one of my all-time favorite chopped salad combinations. When I first made this salad for a take-to-work lunch, I thought I’d invented fire. Its in heavy rotation around here, and with canned chickpeas, its perfect for No Cook Month.

Chopped salad rules!

If you dug this post, point your shovel this way:
Kismet Salad
Relaxed Kale Salad
Strawberry and Avocado Salad

Veggie Might Chopped Salad
serves 4 as entrée or 6 as side salad


6 cups romaine lettuce (about 1/2 head), chopped to ribbons
1 small red pepper, finely diced
1 small red onion, finely diced
1 small carrot, grated
1 rib of celery, finely diced
1 cup chick peas, drained and rinsed
blue cheese or feta, optional
dressing of your choice (I’m partial to my homemade citrus vinaigrette.)

Instructions
1. Dice vegetables and mix with your hands in a large salad bowl.

2. Cut romaine lettuce into ribbons. (See numbered instructions above.) Combine with vegetables in salad bowl.

3. Add chickpeas to salad bowl and toss with your hands.

4. Sprinkle with blue cheese or feta if you like.

5. Dress at the table and serve. Enjoy the magical flavors of the chopped salad.

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
Per serving (totals/4): 97.8 calories, 1g fat, 6.25g fiber, 5.5g fiber, $.58
Per serving (totals/6): 65 calories, .7g fat, 4.2g fiber, 3.6g protein, $.39

Calculations
6 cups romaine lettuce: 48 calories, 0g fat, 6g fiber, 6g protein, $.50
1 small red pepper: 23 calories, 0g fat, 2g fiber, 1g protein, $0.37
1 small red onion: 20 calories, 0.1g fat, 0g fiber, 0g protein, $0.25
1 small carrot: 25 calories, 0g fat, 1g fiber, 2g protein, $0.16
1 rib of celery: 6 calories, 0g fat, 0g fiber, 1g protein, $0.08
1 cup chick peas: 269 calories, 4g fat, 15g fiber, 12g protein, $0.95
Totals: 391 calories, 4.1g fat, 25g fiber, 22g protein, $2.31
Per serving (totals/4): 97.8 calories, 1g fat, 6.25g fiber, 5.5g fiber, $.58
Per serving (totals/6): 65 calories, .7g fat, 4.2g fiber, 3.6g protein, $.39

Hi,

Im still curious about other "diet" programs and I found one that is chock full of really practical advice about losing weight. I mean REALLY practical. It is one of those reads that continually turns on the light bulb above my head. It is almost hard to put down, it is that good. It is called: The "Anything Goes Diet," and was written by John Barban and Mike Cecchin,

(Here is a link to their blog, but it is not as good a read as the AGD system, itself:  http://www.anythinggoesdiet.com/blog/ -- once you get there click on "AGD System" near the top of the page and view their commercial -- try leaving the page for a better offer, too.)

I found out about AGD from an e-mail from the guy who wrote "Eat Stop Eat" (Brad Pilon) who said that if he had written the food side of his "fasting" program it would have been the AGD system. You know me, Ill bite, just to see what gives and I am really glad I did.

Their premise is that there is no "bad food." It does not really matter whether you eat low carb, high carb, low fat, or high fat, high protein, vegan, carnivore, five meals a day or three.... What matters is less calorie intake all together. But they dont advocate "counting calories" either, they recommend "calorie guessing."

They propose that it has been proven that people always underestimate how many calories they consume in a day or week, and overestimate how many calories they burn through exercise. They couple that with the fact that the calorie counts on processed food labels have to be "at least" what is listed on the package, but could be more, and often are. So no one really knows exactly how many calories they consume anyway -- there are just too darn many variables to know -- so calorie guessing is as close as a person can get.

Then they start with the hints and tricks that might actually help you cut down on your calorie intake without depriving yourself of any particular food group or food that you enjoy eating. You also do not have to eat any food that you do not personally like.

They share dozens of tips and practical ideas, but I am only going to reveal this one as an example of how far out of the box they think: They recommend that you buy your gas at the pump. Why? Because if you never go inside the quick mart, you are not tempted by all the calories that line the walls and shelves. Out of sight. Out of mind. -- Out of mind. Out of mouth. -- Out of mouth. Off the waist. Period.

So what about those of us who know they cannot have a bag of cookies in the house because the whole bag will be inside the stomach before it gets a chance to actually "be" in the house? They show you a method that will help you address this problem yourself. If you actually do as they suggest, it is bound to work. You do not have to follow someone elses meal plans and eating guides. They help you make your own.

They show you how to actually eat less food and give you plenty of guidelines to make this happen for yourself. There are no imposed rules. They help you figure out what works for you, so you can actually DO what works for you. You eat the food you love, in smaller, more practical portions and you begin to lose weight.

What you get when you buy their program is five different PDF books of various sizes that help you to understand the program, and also apply it to your life. I was especially attracted to their "Thinking Thin" and their "Social Eating Guide" pamphlets and I was not disappointed with their very practical methods. I was, in fact, quite amazed.

Look. I know this sounds like Im selling their program, but, again, as you know, they dont know me, and I have no affiliation with them. I am simply excited to have found something that I think might actually work for me. As usual, I will have to try it out, to find out for sure, but so far, it looks very good to me and Im excited about it.

I have discovered that I can do 16 hour daily fasts for many days in a row without too much hassle. I did not know that before.  Ive discovered that fasting is natural and is nothing to be afraid of. Im actually beginning to per the feeling of fasting more than the feelings I get after having eaten -- but, if during the eight hours a day that you eat, you over eat, like a Sumo Wrestler, you will continue to look like a Sumo Wrestler. So, it is not as much about the fast, as it is about the quantity of consumption in between the fasts. But, you also do not have to starve yourself. You just need to eat a little bit less, to see results that make you smile. That is my take on the matter.

In the AGD they help you figure out how many calories per day will create a calorie deficit (and weight loss) for you, personally. The only thing I had a problem with was their generic metabolism charts. Ive actually had my resting metabolism measured at my doctors office and discovered that I burn 2400 calories every day, just laying around breathing so if I were to consume 2200 or even 2000 calories, I should lose weight. If I had not known that, I would have been stuck trying to live on 1400 calories per day. I know me. I need more food than that and cannot stick to a diet that is 1000 calories less per day. I really do begin to feel like Im starving and in a very short time I will abandon that program.

So here is what Marcia recommends: Dont use their generic charts. Go to your doctor and find out what your actual resting metabolic rate (RMR) is for real and then base your program on a calorie deficit that you can live with. If you cant live with it, you wont do it. Plain and simple. My doctor had a machine that I stood on in my bare feet, while I placed my hands on two electrified handles (dont worry, I did not feel a thing). It then printed out all kinds of information about me that I did not know before.

If your doctor does not have this kind of a device, then find a place that does. There are some health clubs and weight-loss centers that can do this, but I dont know how much it might cost. They often have an apparatus that you breathe into as you sit in a chair which will give you an accurate reading of your own RMR.

Changing your weight will be so much easier to do if you base your caloric intake count on real information and not those generic charts that only take your gender and your height into consideration. There are equations that can be done that are based on your gender, your height, and your weight but they are formulated for "normal" sized people and may not be accurate for the obese.

I feel very confident in saying that I think the AGD system has lots of useful stuff that will help you accomplish the task youve so long desired to accomplish: losing weight and keeping it off.

They have a 365-day money back guarantee, too. So... try it and see if they dont have a system that works for you. If not, then get your money back.

They even recommend that you eat as they suggest, and add to that a once a week 24-hour fast to really speed up your progress.

Im hoping it works for me.

Ill be letting you know.

Be back soon,

Marcia

You know the cliché about bachelors and cooking? Well, my boyfriend doesn’t have an operational stove in his apartment. Let me clarify: the stove works, but the gas isn’t turned on.

So. Here’s what we’ve been doing: eat food I cook at my apartment (Charming Dinner Guest ring a bell?); eat food I cook and schlep to his apartment; or eat take out at his place.

Of course, the latter is not so frugal and has been wearing on both our wallets. The middle (is there a word for the middle?) is okay once in a while, but it would be so much easier to just cook the food there.

The thing is he wants to cook at home—to save money, to eat healthier, and to save money. It’s what we all want, right? So the gas people are coming in a couple of weeks. In the meantime, we have to eat, and sometimes at his place. Thank sweet Angela Lansbury and her angel above, Bea Arthur, for salad.

Or so I thought… For anyone out there who has struggled with salad, this is for you.

HOW SALAD CONFOUNDS
A short play in one act

Cast of Characters
Leigh, your lovable Veggie Might blogger
Charming Boyfriend, her gentleman caller

CB: So, I’ll go to the grocery after work. What can be cooked in the microwave for supper?

Leigh: (aside) Um…NOTHING! (to CB) Why don’t you grab some stuff for a salad?

CB: You know how much I love salad dressing. I could drink the stuff. But you may be overestimating my abilities to “grab some stuff for a salad.”

Leigh: Ha. I’ll bring my homemade dressing and chickpeas. I’ve also baked some tofu we could have on sandwiches.

CB: I’d don’t know if you’ve been to the produce aisle, but everything’s green and looks like it can go into a salad.

Leigh: Don’t panic. I’ll coach you on salad-stuff buying. Heres what I would get. Just pick a couple from each list. Simpler is always better.

The Basics
Greens (mixed field greens [aka mesclun], spinach, romaine, green or red leaf lettuce, or any combo thereof)
Onion
Carrot
Celery
Tomatoes (if the tomatoes are ripe)
Red pepper
Green pepper
Cucumber

The Extras
Avocado
Jicama
Broccoli or cauliflower
Turnip or radishes
Feta or goat cheese (optional)

CB: THANK YOU. You dont know how long Ive been howling at the Internet, wondering they mean by "salad greens.” Seriously, this has been an issue for years.

Leigh: That’s why I’m here.

Blackout

Once you have your salad fixin’s you’ll need dressing that people (CB) want to drink independently of the salad. No need to spend $5.00/bottle for something you can whip up in a few minutes for pennies.

This handy ratio will allow you to make just about any salad dressing your heart desires: 2 parts oil : 1 part acid. Mark Bittman recommends a shallot accompany the oil/acid base, and I faithfully adhere to that advice. After that you’re free to toss in any seasonings, herbs, or sweeteners you like.

Salad dressing is infinitely customizable. My favorite salad dressing oils are olive and sesame, but use whatever you like. You can use any acid: vinegar, citrus fruits, wine; plus any ingredients that tip your canoe: ginger, honey, garlic, mustard, dill.

Be creative. Taste as you go. If you over-season, just add more oil and acid. Don’t be afraid to throw stuff in and see what happens.

CB’s salad was a success. He bought spinach, romaine, carrots, onion, red pepper, and two avocadoes, which are still ripening on his counter. Combined with the chickpeas and lemon-ginger salad dressing I brought, we had the perfect midweek meal—no cooking required.

~~~

If you like this post, you very well may enjoy:

• Summer Squash Salad
• Relaxed Kale and Root Veg Salad
• Rainy Day Potato Salad

~~~

Lemon-Ginger Dressing
Makes about 3/4 cup, or 12 tablespoon-sized servings


1/4 cup lemon juice (2 lemons)
scant 1/2 cup olive oil
1 shallot
2-inch piece ginger, grated
1 tsp agave nectar
salt to taste
freshly ground pepper to taste

If you’re using a blender:
1) Juice the lemons, coarsely chop your shallot, and grate the ginger.

2) Pour the lemon juice and olive oil into the blender and zap it for a few second or until it’s thoroughly emulsified.

3) Add the shallots and ginger. Zap it again until the shallots are decimated (minced will do).

4) Add agave, salt, and pepper. Zap it once again. Give it a taste. Do you like it? Does it need more of some thing? It’s your dressing! Zap, taste, tweak, and repeat until you like it.

If you’re not using a blender:
1) Juice the lemons, finely mince your shallot, and grate the ginger.

2) Pour the lemon juice and olive oil into a large bowl and whisk it like mad for a couple of minutes or until it’s thoroughly emulsified.

3) Add the shallots and ginger. Whisk it like mad again.

4) Add agave, salt, and pepper. Whisk it once again. Give it a taste. Do you like it? Does it need more of some thing? It’s your dressing! Whisk, taste, tweak, and repeat until you like it.

Everybody
5) Drizzle over your favorite salad. It keeps up to a week in the fridge. Just let it come to room temp and give it a shake or stir when you’re ready to drink it. I mean, use it.

Approximate Calories, Fat, Fiber, and Price per Serving
87 calories, 9g fat, .08g fiber, $.11

Calculations
1/4 cup lemon juice (2 lemons): 24 calories, 0g fat, 0g fiber, $.40
scant 1/2 cup olive oil: 955 calories, 108g fat, 0g fiber, $.64
1 shallot: 20 calories, 0g fat, 0g fiber, $.10
2-inch piece ginger: 22 calories, 0g fat, 1g fiber, $.06
1 tsp agave nectar: 20 calories, 0g fat, 0g fiber, $.06
salt to taste: negligible calories, fat, fiber, $.02
freshly ground pepper: negligible calories, fat, fiber, $.02
Totals: 1041 calories, 112g fat, 1g fiber, $1.30
Per serving (totals/12): 87 calories, 9g fat, .08g fiber, $.11