b*******c
发帖数: 20683 | 1 公司附近有个Costco, 这周中午昨天和今天连吃了2天Costco chicken Caesar salad，
很很很有饱足感啊。有20oz，一磅多了。昨天下了班跳了1小时Zumba又跑了30分钟步，
下午没吃snack居然也不饿，运动时也没有腿软。costco的便宜量又足！
今天看了下，嗯，热量也不少。全吃了的话，有700来卡，我dressing没放完，不过估
计热量也不低了。今天没放croutons也没怎么放dressing（面上滴了几滴），热量应该
少很多了吧。吃完还是很有饱足感，一磅菜叶子嘎巴嘎吧嚼了下肚，应该比较占地方，
呵呵。看看下午饿不饿。最近打算减个1磅2磅的，回国同学聚会看着好点，这周准备多
吃点各种salad了。 | l*****n
发帖数: 72 | 2 刚打印一些 Salad recipes. 是一个3 day meal plan 里面的。
WHITE BEAN SALAD
Equipment:
Knife, measuring spoons, medium bowl
Ingredients:
½ cup unsalted white kidney beans, rinsed and drained
1 cup sliced cherry tomatoes
1 cup mixed baby greens, or leafy green of your choice
1 tablespoon fresh parsley, chopped
1/8 avocado, diced
1 tablespoon lemon juice
¼ teaspoon garlic powder
¼ teaspoon no salt seasoning
Directions:
Combine all ingredients in a bowl and mix well. This dish is best when made
ahead
and allowed to marinate for several hours, but may be consumed immediately.
Did you know?
Beans help control blood sugar levels to help keep cravings in check.
REFRESHING SALAD
Equipment:
Knife, measuring spoons, medium bowl, small bowl
Ingredients:
2 cups arugula, or leafy green of your choice
Segments of ½ an orange
¼ avocado, chopped
1 tablespoon flax oil or extra virgin olive oil
1 tablespoon apple cider vinegar
2 tsp no salt seasoning
Directions:
Combine the first three ingredients in a bowl and mix until evenly
distributed.
Combine the oil, vinegar, and seasoning in a bowl until mixed well and pour
over
greens. Mix well and enjoy.
Did you know?
Arugula is considered a cruciferous vegetable, which contain glucosinolates
—compounds
that have been shown in research to have anticancer properties.
QUINOA FLAX TABOULEH
Equipment:
Saucepan, measuring cups, knife, measuring spoons, medium bowl
Ingredients:
½ cup cooked quinoa (chilled)
1 cup sliced cherry tomatoes
3 tablespoons fresh parsley, chopped
½ cup cucumber, diced
2 tablespoons red onion, diced
1 tablespoon ground flaxseed
1 teaspoon garlic powder
1 tablespoon lemon juice
1 tablespoon apple cider vinegar
Directions:
Combine all ingredients in a bowl and mix well. This dish is best when made
ahead
and allowed to marinate for several hours, but may be consumed immediately.
Did you know?
Quinoa is not a grain. It is a seed containing all nine essential amino
acids, making it a
complete plant source of protein.
WHITE KIDNEY BEAN LETTUCE CUPS
Equipment:
Measuring cups, measuring spoons, small bowl
Ingredients:
Lettuce Cups -
2 butter lettuce cups, rinsed
½ cup unsalted white kidney beans, drained and rinsed
Cayenne Guacamole -
½ cup diced avocado
2 tablespoons fresh cilantro, chopped
½ tomato, diced
1/8 – ¼ teaspoon cayenne pepper (depending on your heat preference)
¼ teaspoon garlic powder
2 teaspoons lime juice
Directions:
Place ¼ cup white kidney beans in each butter lettuce cup. For the
guacamole, in
a bowl mash the avocado, cilantro, tomato, cayenne pepper, lime juice, and
garlic
together. Place ¼ cup of the guacamole in each butter lettuce cup and
enjoy.
Did you know?
Avocados contain lutein and zeaxanthin, two phytonutrients important for eye
health
along with beneficial monounsaturated fats.
KALE SALAD
Equipment:
Knife, measuring cups, measuring spoons, medium bowl
Ingredients:
1 cup lacinto kale, chopped
1 cup cherry tomatoes, halved
½ avocado, cubed
1 tablespoon apple cider vinegar
1 tablespoon lemon juice
1 tablespoon balsamic vinegar
½ teaspoon no salt seasoning
¼ teaspoon garlic powder
Directions:
Place all ingredients, except the cherry tomatoes, in a bowl and massage
well with
hands until kale is softened and the avocado is mashed evenly throughout.
Add
the cherry tomatoes and mix together with a spoon.
Did you know?
Per calorie, kale has more iron than beef. One cup also contains 10% of the
recommended daily
value of omega-3 fatty acids which have been shown to have anti-inflammatory
effects.
BLACK BEAN SALAD
Equipment:
Knife, measuring cups, measuring spoons, medium bowl
Ingredients:
½ cup unsalted black beans
¼ mango, diced
¼ avocado
1 tablespoon fresh parsley, chopped
1/8 – ¼ teaspoon cayenne pepper (depending on your heat preference)
¼ teaspoon garlic powder
1 tablespoon red onion, diced
Directions:
Combine all ingredients in a bowl and mix well. This dish is best when made
ahead
and allowed to marinate for several hours, but may be consumed immediately.
Did you know?
One cup of black beans supply approximately 75% of the recommended daily
value for
dietary fiber. | s****y
发帖数: 1233 | 3 下午去超市带了一大盒沙拉回来，吃完后觉得好饱，顺便看了一眼收据，2.3lbs... | b*******c
发帖数: 20683 | 4 都是叶子的分量的话没事。一磅生菜叶子也就70卡左右，2磅也是小意思。
【在 s****y 的大作中提到】
: 下午去超市带了一大盒沙拉回来，吃完后觉得好饱，顺便看了一眼收据，2.3lbs...
| b*******c
发帖数: 20683 | 5 看了一下，好复杂啊，家里很难备齐所有原料，我家就我吃。还是在外面买方便，
salad bar的东西更丰富。不过自己做的好处是卡路里能算的比较清楚，唉，很难两全
其美啊。
【在 l*****n 的大作中提到】
: 刚打印一些 Salad recipes. 是一个3 day meal plan 里面的。
: WHITE BEAN SALAD
: Equipment:
: Knife, measuring spoons, medium bowl
: Ingredients:
: ½ cup unsalted white kidney beans, rinsed and drained
: 1 cup sliced cherry tomatoes
: 1 cup mixed baby greens, or leafy green of your choice
: 1 tablespoon fresh parsley, chopped
: 1/8 avocado, diced
| R*****s
发帖数: 41236 | 6 我完全不行，吃一盘就吃不进去了，但跟没吃东西一样....
【在 b*******c 的大作中提到】
: 公司附近有个Costco, 这周中午昨天和今天连吃了2天Costco chicken Caesar salad，
: 很很很有饱足感啊。有20oz，一磅多了。昨天下了班跳了1小时Zumba又跑了30分钟步，
: 下午没吃snack居然也不饿，运动时也没有腿软。costco的便宜量又足！
: 今天看了下，嗯，热量也不少。全吃了的话，有700来卡，我dressing没放完，不过估
: 计热量也不低了。今天没放croutons也没怎么放dressing（面上滴了几滴），热量应该
: 少很多了吧。吃完还是很有饱足感，一磅菜叶子嘎巴嘎吧嚼了下肚，应该比较占地方，
: 呵呵。看看下午饿不饿。最近打算减个1磅2磅的，回国同学聚会看着好点，这周准备多
: 吃点各种salad了。
| b*******c
发帖数: 20683 | 7 你运动量大，胃口撑大了
【在 R*****s 的大作中提到】
: 我完全不行，吃一盘就吃不进去了，但跟没吃东西一样....
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