Tag Archives: salad

More tips to change

How are you doing with your resolutions? Here are some more things to try for a healthier you:

Stop buying premade junk. That means cake mixes, cookies, canned soups, microwave meals. Make it yourself. Maybe you’ll need to spend time on the weekends preparing for the week. Or getting a pressure cooker to cook quicker or slow cooker to let it cook while you work. This way you know what you are putting in your body.

Eat and shop for local foods. Eat foods when they are in season. Try something new once a week.

Bring your own lunch to work instead of buying out.

Eat meatless meals once or twice a week. Eat more salads.

Make your breakfast ahead of time. Try some overnight oats.

Use Pinterest for recipe ideas.

Mix up your meals. Some people eat the same things day in and day out. Try something new and get out of that humdrum routine.

Keep your pantry stocked with healthy grains, spices, snacks.

No boring salads here!

Sometimes salads can be boring. That needn’t be. There are many trends out there that can add some pizzazz to your salad. The Victor crew suggests some of the following ideas:

To a green salad, add berries, apples, or other fresh seasonal fruit. Grapes or cherries are also good. If there aren’t any seasonal fruits you want to add, try dried cranberries or other dried/dehydrated fruits.

Another nice addition is nuts. You can even easily make your own candied nuts to toss in. Use some raw almonds and toss with olive oil and honey and maybe some cinnamon and roast in the oven for about 20-30 mins on low. You can make a bunch and freeze them for another time. You can do the same with pecans or walnuts too.

You can grate some cheese in your salad as well. Try using the “ribbon” side of your grater or the ribbon microplane and use cheese such as asiago or fontinella (not fontina).

As for greens, try some different types like spinach (strawberries go well with this), romaine, baby lettuce, spring mix, arugula mix, or mixture of any of them.

There are many different salad dressing that you can use with these salads. Usually vinaigrette goes well. There are different types that would work – sometimes a sweet one such as raspberry vinaigrette works well.


So kiwis are small fruits found almost any time of the year since they can be grown in various locations around the world. The Victor crew wanted to know more about these little fruits. Here is what we found.

They are rich in Vitamin C, folates, and fiber. They also have antioxidants and are a good source of fiber. Even though the peel is edible most people peel it. They can help treat asthma because of the high amount of Vitamin C. They can boost digestion.

So what can you do with kiwis? Why not put them in a smoothie? They can be sliced and mixed into a fruit salad. Slice and put on top of a flan or tart. Slice and add to green salads.

We wondered as well about the name. The full name is Kiwifruit. Another name is Chinese gooseberry. The New Zealanders started calling it the Kiwifruit when they exported them to the United States and has been used since 1966. It was shortened to kiwi since. In New Zealand, however, kiwi is not used to refer to the fruit but rather to the kiwi bird or Kiwi people. It originally came from China and spread to New Zealand in the early 20th century.

Sticking to a diet when dining out is even easier…

How? Have you heard of Panera’s hidden menu? You might have if you are member of MyPanera and receive their emails. It features several limited carb menu options you won’t find on their boards. There are two options for breakfast and four options for dinner.

For breakfast there is a Power Breakfast Egg White Bowl with Roasted Turkey (190 cal, 7g carb, 25g protein) and Power Breakfast Egg Bowl with Steak (230 cal, 5g carb, 20g protein). The lunch/dinner options are: Power Mediterranean Chicken Salad (360 cal, 12g carb, 35g protein), Power Mediterranean Roasted Turkey Salad (320 cal, 12g carb, 22g protein), Power Chicken Hummus Bowl (330 cal, 23g carb, 33g protein), and Power Steak Lettuce Wraps (280 cal, 7g carb, 28g protein). These menu items are only available in the United States.

~ Steve and Jody Victor

Salad: Bagged or Bulk?

A new recall in September of 8,000 cases of Hearts of Romaine salad has consumers worried once again about bagged salad. I asked Jody Victor to tell us more about it.

Jody Victor:

A new recall in September of 8,000 cases of Hearts of Romaine salad has consumers worried once again about bagged salad. Listeria was the problem that forced this recall. Other top producers have since pulled their bagged lettuce off the shelves for evaluation. No illnesses have been tied to the voluntary recalls. Food safety experts get asked all the time- which is better, bagged lettuce or bulk?
Doug Powell, a professor of food safety at Kansas State University, says, ?We call it faith-based food safety.? He and other researchers in food science and technology say that while consuming any lettuce is a gamble, they place their bets on the bagged varieties. Even the crisp heads of lettuce from a farmer?s market can be unsafe as you do not know how long they have been sitting in water with soil still on them. They believe that the professionals do the best job of anyone cleaning the product, washing it thoroughly in chlorinated water. They also believe that the professionals have a big stake in safety and a bigger incentive to get it right.
Here are some steps you can take to ensure the safety of your bagged salads:

  1. Buy bagged salad as far away from its expiration date as possible.
  2. Choose bagged salad only from a very cold refrigerator in the grocery store.
  3. Wash your hands and sink before washing the bagged salad again at home.
  4. Place bagged greens in a clean colander and rinse thoroughly.
  5. Shake greens well in colander to drain and dry.
  6. If you are not going to use greens immediately, re-bag into a zippered plastic food bag or bowl with tight-fitting lid.
  7. Keep greens cold until serving.

Thanks Jody

All the Best,

Steve Victor