Monday, December 14, 2009

Quick E2L Salad

After spending the morning cleaning I needed something to eat fast. I threw this salad together from what I had on hand.

This salad contains no fat in the dressing because the “Eat to Live” (E2L) plan recommends that you eliminate oil from the diet to the extent possible. I added the canned diced tomato to the salad to make it moist since I wasn’t including dressing. One of the benefits of using canned tomatoes is that they are higher in lycopene since they are heating during processing. I topped the salad with raw sunflower seeds for crunch and a little healthy fat.

When I put the ingredients into the cookbook program I was little surprised by how low the calories were on this salad. Obviously I need to go get something else to eat as this is not enough calories or nutrition for lunch. This is the salad I had to start off lunch.

Quick E2L Salad
Serves 1


½ head leaf lettuce (about 4 cups)
1 cup marinated mushrooms (without fat)
½ cup canned diced tomato
1 tablespoon pickled red onion (red onion pickled in white vinegar)
½ tablespoon raw sunflower seeds


Combine and eat cold.

Nutritional Information:

Amount Per Serving
Calories - 116.19
Calories From Fat (24%) - 27.36

Total Fat - 3.28g
Saturated Fat - 0.32g
Cholesterol - 0mg
Sodium - 855.29mg
Potassium - 815.91mg
Total Carbohydrates - 19.02g
Fiber - 8.68g
Sugar - 6.32g
Protein - 6.92g


I think it is going to take me a little while to get used to salad without a little fat in the dressing. This wasn’t bad, but it was definitely different from what I would normally eat.

This salad contained a decent amount of nutrition considering how few calories it had. It contained approximately 900IU of vitamin A, 85mg of vitamin C, 100mg of calcium, 30IU of vitamin D (from the mushrooms), 165mcg of folate, 180mg of phosphorus, 43mg of magnesium, and 7mcg of selenium.

I am off to find a little something else to eat to get my mid day nutrition up to where it should be.


  1. I like the idea of the canned tomatoes (I always have them on hand). Although, I did just read something the other day about canned tomatoes being bad because of leeching some chemical or other from the can lining. It's always something I swear.

    I often use salsa in lieu of dressing especially because I like spicy foods (in fact, that was my salad topper for lunch today).

  2. Heather,

    I love salsa on salad too! I just didn't have any in the frig.

    There was a study that came out a few weeks ago about BPA in canned food, which included tomatoes. That may be what you are remembering.

    I do what I can to avoid harmful substances, but you are right they are everywhere. Sometimes I just throw my hands up, like with the canned tomatoes.

    If you like hummus, this summer I was putting hummus and salsa on my salads. That was a good combo.

    talk to you later,

  3. The canned tomatoes are a good idea, sometimes I put fresh tomato salsa on salads as a fat-free dressing.

  4. Rose,

    Courtney reminded me of hummus on salad. That is great too. Sometimes I use hummus and salsa on salad. Other times I will use hummus and hot sauce on salad.


  5. That looks kinda like some of my salads! :-) Enjoy!

    Back on the Internet

  6. Cindy,

    I find that adding pickled things to the salad makes them more appealing for me. The pickled mushrooms and onions add a lot of flavor without fat.

    Did you see Courtney's suggestion about hummus? She is right it works really well on salad, as does the salsa Heather and Rose mentioned.



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