Fox and Broom

A mom's adventures in keeping healthy, keeping her sanity, and making stuff.

Archive for the tag “salad”

Salads

So, I decided to start off my healthy eating series with a simple salad. What got me started on this was a meme I happened to see on Facebook. It actually pissed me off.

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This was not the exact meme I saw. The one I saw said “Why are poor people fat?” So, I started thinking about this. There is so much wrong with this, yet it holds true at most fast food restaurants. So, I conducted a home experiment to find out how much a salad should cost.

I created the most basic of salads:

Ingredients:

Head of romaine lettuce ($1.49)
Cucumber ($0.50)
Radish bunch ($0.50)
Dressing (this was already in my fridge, so I will say about $3.00 just to be on the safe side. That is most likely over.)

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Now, this price will go up or down depending on what you put in. I like artichokes and feta in my salads, also, so this will go up due to that. Your choice of lettuce will also change the price. I could have gone with Iceberg for .99, but Romaine has a higher nutritional yield than most leafy greens (here is one chart and here is another). It’s worth the extra $0.50.

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So, I chopped up my lettuce. I used a knife in this instance. It will stay fresher for longer if you rip it up by hand or take off however many leaves you want. I wanted to get an accurate measurement so I could post an accurate price. I do have a trick to preserving my cut up lettuce. I rinse it in a bit of vinegar. It stays crisper and prettier for a few days longer.

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Once I chopped it up, rinsed it, and spun it in my salad spinner (I love this gadget), I measured it out. I came up with 5 1/2 cups of lettuce.

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I sliced up 1/4 of the cucumber and one radish (the bunch had 10 radishes).

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I put 2 cups of lettuce into a bowl (splurge! 1 cup = 1 serving), piled on the cucumber and radish slices, then poured on 2 tablespoons of dressing.

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So, to total up our cost on this salad:

2 Cups of Romaine: $.54
1/4 Cucumber: $0.13
1 Radish: $0.05
Dressing: $0.19

Grand Total: $0.91

Yes. Less than that burger in the meme. And because I used TWO CUPS of lettuce, this was actually two servings of salad.

Nutritional Value (approximation)

Calories: 44
Carb: 7
Fat: 1
Protein: 2
Sodium: 185
Sugar: 5

I would recommend adding in some sort of protein (cheese, chicken, chickpeas, pumpkin seeds) to get the full nutritional benefit from your salad.

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