Water Salad

Baby, it’s hot outside!  Staying hydrated this time of year (and any time of year), improves energy, metabolism and maintains blood pressure.  We consume about 80% of our fluid needs from water, juice, milk, coffee and tea and 20% from food.  Combine the foods high in water below to provide close to 2 cups of water!  Any type of lettuce can be used as most are at least 95% water.  Choose darker, leafy greens for more beta-carotene, vitamin C, vitamin K, folate and potassium.


Yogurt (plain/traditional) is also high in water (approximately 85%).  Greek yogurt has been strained at least 3 times, so it yields less water, but a higher protein, lower sugar product.


2 cups butter (Bibb) lettuce or Romaine

1 chopped tomato

1 chopped bell pepper

1 chopped cucumber

1 cup chopped cauliflower

1 cup chopped radishes

1 cup chopped celery



½ cup plain/traditional yogurt (not Greek-style)

1 Tbsp. olive oil

1 Tbsp. lemon juice

1/4 tsp. salt

Freshly ground pepper (optional)



Clean and spin lettuce in a salad spinner.  Add all other ingredients in a large salad bowl.

Whisk dressing ingredients together.  Toss salad with dressing prior to serving.


Makes 4 (2 cup) servings.  Per serving: 86 calories, 4.2 gm fat, 9.5 gm carbohydrate, 2.3 gms fiber, 3.4 gm protein, 2 mg cholesterol, 212 mg sodium

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