In connection with the last post on weight loss and nutrition, I will share my no fuss just see what is in the kitchen cupboard and fridge kind of salads. Variety in tastes comes from the different types of veggies and fruits you have in store. What is seen here are the basics in my fridge and cupboards; one staple though is the vinaigrette I use. I am not a big fan of mayonnaise and salad dressings with it as base. I use the standard EVOO (extra virgin olive oil), Chinese black vinegar, herbs and spices to add flavor but not mask the ones in the veggies and fruits. And one rule I follow in weight loss diet is “a little goes a long way”. Put enough dressing to taste but not to smother the whole dish with it.

Mixed Greens Salad with Pan Fried Chicken Breast Fillet

Mixed Greens Salad with Pan Fried Chicken Breast Fillet

• 2 pieces of chicken breast fillet or ½ of a chicken breast; fried in olive oil or grilled; seasoned with salt and pepper*
• 1 ½ cups mixed lettuce; romaine, red iced and green iced lettuce variety
• ¼ cup sliced carrots
• ½ cup tomatoes (with or without seeds)
• ½ cup diced cucumber
• 1 sliced yellow onion
• ½ green apple
Dressing**
• 1-2 tablespoons Chinese black vinegar (tastes like balsamic)
• 3-5 tablespoons of EVOO
• Herbs, spices, salt and pepper to taste (depends on what you’re in the mood for)
*Chicken breast fillet can be replaced with any white meat, fish, scrambled egg whites, canned tuna; options are endless.
**Mix the dressing first before preparing the fruit and veggies; you can use excess dressing as marinating liquid for meats or your choice of protein before cooking.

Mocked Greek Chopped Bread Salad

Mocked Greek Chopped Bread Salad***

• 1 piece whole grain or wheat bun, toasted and cubed
• 1 cup variety of chopped lettuce (in the picture, romaine and red iced lettuce)
• 2 pieces tomatoes, cubed
• 1 red onion, cubed
Dressing
• 1-2 tablespoons Chinese black vinegar (tastes like balsamic)
• 3-5 tablespoons of EVOO
• 1-2 cloves of garlic, grated
• ¼ teaspoon of dry or fresh oregano
• Salt and pepper to taste
***I first came upon this salad recipe in one of Bobby Flay’s Food Network shows, when I started preparing it on my own, have already forgotten the original recipe with all the trimmings, thus the name Mocked. You can include cheese, grilled meat or nuts, if you prefer.

Fruit Salad

Fruit Salad

• 1 – 2 cups of your choice of fruits or depending on availability of fruits
Dressing – Lemon/Brown sugar syrup****
• 1 -2 teaspoon of lemon juice or any citrus fruits like lime or kalamansi
• 1-2 teaspoon brown sugar, this depends on how you prefer your syrup; sweet or with a bit of tartness
****The dressing mainly livens up the flavor of each fruit.

Prepare these salads as your main course, side dishes or snacks to go. Options on how you want to enjoy your fruits and vegetables are endless. These are just samples that you can start to include in your weight loss diet plan.

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