Sound Bites Nutrition

View Original

Water salad

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.

Ingredients

2 cups butter (Bibb) lettuce or Romaine1 chopped tomato1 chopped bell pepper1 chopped cucumber1 cup chopped cauliflower1 cup chopped radishes1 cup chopped celery 

Dressing:

½ cup plain/traditional yogurt (not Greek-style)1 Tbsp. olive oil1 Tbsp. lemon juice1/4 tsp. saltFreshly ground pepper (optional) 

Directions:

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