Mix & Match Salads
Mix & Match Salads are whole meals in a salad bowl. Start with any lettuce or salad greens you like, and add ANY other ingredients from the Food Lists: vegetables, fruits, whole grains, beans and more (see the note below). Try to get several different bright colors in the bowl, including something red, orange or yellow. Here's just one example:
2 Romaine lettuce hearts, sliced crosswise into 1/2" strips
1 10-ounce box grape (tiny) tomatoes
1 6-ounce jar marinated artichoke hearts, drained
1 ripe avocado, cut in 1/2" chunks
1 red bell pepper, cut in 1/4" strips
1 3-ounce can red salmon
1/4 cup shredded Romano or Parmesan cheese
1 teaspoon Cajun spice blend, or to taste
2 tablespoons rice vinegar or light wine vinegar
Toss all ingredients together in a salad bowl and serve.
2-3 servings
That's just one of endless possible combinations. Start with 3-4 cups of salad greens per person. Then add whatever amount you wish of any of the foods from the Food Lists: Vegetables, Fruits, Whole Grains, Beans, Vegetarian products, and Spices & Seasonings.
The few foods on the lists that need to have portion sizes limited are:
Seafood – maximum of 6 ounces
(2 3-ounce servings) per day
Cheese – 1 ounce of dry (low-fat) cheese,
counts as a dairy serving, maximum 3 per day
Nuts & Seeds – maximum of 1/4 cup
(2 2-tablespoon servings) per day
Oils - Up to 1 tablespoon of olive oil in your dressing if you like, or use your favorite low-calorie bottled dressing
Use your Mix & Match Salads twice a day on the SHOW ME! Diet, or any time you want an easy, healthful meal. For more information, read The Healthy Heart Miracle