It's About Time

If you have ever spent more that 5 minutes with me, it is fairly obvious that I love fitness. I have learned so much (sometimes the hard way) in the 30 years that I have been teaching. What better way to share my passion than to start a blog and pass on the information that I share with clients on a day-to-day basis.

Wednesday, July 17, 2013

Pool Talk

Today was a great success.  I prepared 7 different healthy salads and invited some of my friends to come and sample some summer yumminess and learn a few tricks to improve our salad-eating habits.  I promised I would post some of the recipes.  Be looking the next few days for some of those recipes.

Here is the first recipe

Seven Layer Salad
INGREDIENTSMakes: 10 servings, about 1 cup each
Active Time: 
Total Time: 

  • 8 cups shredded romaine lettuce
  • 1 cup frozen peas, thawed
  • 1 medium yellow bell pepper, diced
  • 1 cup halved grape tomatoes , or quartered cherry tomatoes
  • 1 cup sliced celery
  • 1/2 cup sliced scallions
  • 3/4 cup nonfat plain yogurt (I used  Fage Greek Yogurt)
  • 3/4 cup low-fat mayonnaise (I used Fage Greek Yogurt)
  • 2 teaspoons cider vinegar
  • 1-2 teaspoons sugar
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1/2 cup shredded reduced-fat Cheddar cheese
  • 1/2 cup thinly sliced fresh basil
  • 3 strips cooked bacon, crumbled

  1. Place lettuce in a large bowl. Layer peas, bell pepper, tomatoes, celery and scallions on top.
  2. Whisk yogurt, mayonnaise, vinegar, sugar to taste, garlic powder, salt and pepper in a medium bowl until smooth. Spread the dressing evenly over the top of the salad (an offset spatula is handy for this, if you have one). Sprinkle with cheese, basil and bacon. Serve room temperature or chilled.


  • Make Ahead Tip: Cover and refrigerate for up to 1 day. Sprinkle with basil just before serving.


Per serving: 84 calories; 4 g fat ( 1 g sat , 0 g mono ); 7 mg cholesterol; 10 g carbohydrates; 2 g added sugars; 5 g protein; 2 g fiber; 355 mg sodium; 234 mg potassium.
Nutrition Bonus: Vitamin C (70% daily value), Vitamin A (60% dv).
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 1/2 lean meat, 1/2 fat

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