Go Plant-Strong!
The Daily Beet: Tips, Advice and Stories

Adventures With Ami: How Big Is Your Salad?

I am writing this blog at 40,000 feet – on my way to Salt Lake City for the Golden Gloves Tournament of Champions with the Kansas City Golden Gloves Team. Cam F. Awesome is the team captain. He is competing for his tenth national title. He’s been busy at the USA Olympic Training Center getting ready for international competition that starts as soon as the tournament in Utah is over. As Cam heads off to an exotic locale for sparring and tournaments, we will be heading to a new locale as well. At the end of May we are relocating to Saint Louis, Missouri! I am excited for the opportunity to explore a new city and to start spreading the plant-strong word throughout the area. I hope have a St Louis Engine 2 Meet Up group started by Summers end. I am also excited about Rip’s new book coming out this week! My Beef With Meat by Rip Esselstyn comes out on Tuesday!

Today I wanted to talk about something that is very important. As it turns out…Size does matter! The size of your salad that is! Growing up, salad was on a little plate, with ice berg lettuce a wedge of tomato and a shred of carrots with Italian dressing. Later Salad was a dinner plate covered in romaine lettuce, with tons of meat and cheese and blue cheese dressing. Now? My salad is a mixing bowl with a box or bag of greens, loaded with veggies and a plant-strong dressing. Yes, a BIG mixing bowl. Yes, a WHOLE bag/box of greens. You can also use the box as a to-go box for packing lunches, just add in your extra veggies and dressing and replace the lid :)

One of my favorite blends is the Five happiness Blend from Organic Girl good clean greens. It contains: baby bok choy leaves, baby red chard, tango, mizuna, baby arugula, baby spinach, baby green chard, baby green romaine, baby green oakleaf lettuce. This box is 5 oz. Take a look at the nutritional information:
Screen Shot 2013-05-12 at 8.08.26 AM

Total calories for the ENTIRE box? 30

That’s right. Thirty calories folks. Building a mixing bowl salad loaded with veggies is a great way to have a really filling low calorie density lunch, dinner or snack. I like to load in some kale, sweet peppers, jalapeños, shredded cabbage, shredded beets, shredded carrots and diced green onions. This is probably my favorite salad in the world. The one pictured below has an entire cucumber and an entire green pepper in addition to the greens, cabbage and kale.

This is chopped salad in my favorite mixing bowl…it’s almost as big as my 13 inch macbook.



For the folks who say: salad isn’t satisfying…I challenge you…make it BIGGER! You will be full and nourished. For those that say…I couldn’t eat that much salad. I say, give it a shot! What would you be eating otherwise? This week, show me your plant-strong MIXING BOWL SALAD! Post your photos on Engine 2′s Facebook page or on Plant Based Adventures Facebook page! Show Engine 2 that you have a Beef With Meat and that you aren’t afraid of going BIG with veggies!


About the author

Ami Mackey
Ami Mackey is a food coach at Engine 2 Extra and has been plant-strong since 2011. She is also the Program Director at St Louis All City Boxing a nonprofit youth program. She earned certificates from eCornell in Plant-Based Nutrition & Fitness Nutrition from NASM.

14 Responses to “Adventures With Ami: How Big Is Your Salad?”

  1. Celina says:

    Just bought about triple the amount of salad greens I would normally buy for the week. Inspired by this post. :)

  2. This post made me laugh, as I am often asked about the “size of my salad!” This post just made me even happier about my choices!!

  3. I live in St. Louis, yay!!!!! : )

  4. debbie says:

    love this and do use a huge bowl for my salads. i always feel ripped at restaurants when they serve theirs- at about a third of my size! what’s your fav way to make dressing?

  5. Tracy says:

    I love my huge salads…someone at work said ‘I hope that’s not all for you’ – well yeah it is and the great thing is it’s so satisfying, healthy and I can eat as much as I want. That’s a win, win :-)

  6. In my practice I stress that it is not the quantity(calories) of the food but rather the quality of the foods you eat

  7. Jennifer says:

    I use the largest mixing bowl in the house for all of my salads. I’ve gotten quite elaborate and spoiled with my salads though. I have to actually chop my greens (and all the other ingredients too). It’s so much better for me this way because every spoonful offers a little bit of everything! Our Mother’s Day salad (made by my hubby) was spinach, romaine, carrots, cukes, tomatoes, peppers, celery, and walnuts. I just had leftovers for lunch, sorry no pics left :)

  8. When I have salads for lunch, it takes me 10 minutes to prepare. Rinsing and chopping, beans and nuts included. But 55 minutes to chew well. Size large mixing bowl. Meaning I need minimum a 65 minute lunch break. Preferably 75 so I can explain to the others what the hell I am up to, without talking with food in my mouth. Keeps me satisfied for four hours, at least :)

  9. Scott Haas says:

    We love salad but we are mystified on how to make really good dressings. Hmmm…sounds like a topic for a good book. Plant strong dressings. Any takers out there?

    • Brenda Rowe says:

      I start with hummus and then add rice vinegar low salt soy sauce mix it all up and it is a wonderful salad dressing. You can also add some spicy mustard and or salsa for a little different flavor.

  10. Jennifer says:

    I am taking classes at the local community college and on our lunch break we normally all just stay in the lab and eat together. Our building is so far away from the main campus with the dining hall. One of my first days in the class I whip out my lunch. I’ve been looking forward to it all morning. Whipping out my bowl of salad included getting it out of a huge tote bag and the bowl was the only contents. The students and instructor was just flabbergasted. The instructor said, “I thought Friday was the potluck day.” Haha I just said, “well if it’s today, then i forgot to bring enough for everybody and I only have one fork.” They were amazed at the variety of veggies and greens and how colorful it all was. Most of the students were eating a snickers bar and having a diet soda for lunch, or a frozen burrito or greasy pizza. I was full after my lunch and they ALL crashed in the last half of the day and I was still “raring to go.”

  11. Is that Elaine’s Big Salad that George picked up for her?

  12. brittany says:

    Great post! What are your favorite plant-strong salad dressings??

  13. Ginger B says:

    Great idea Ami! I can see snacking on salad all day. DUH, why didn’t I think of that?! That is what I love about community…sometimes I need help seeing what is right there in front of me ALL the time…but as my mom use to say about things I miss placed as a child…if it was a snake it would have bit me…this is a snake bite I want…Thanks!:)

  • About Engine

    The Engine 2 blog will feature tips, plant-strong success stories, how to make plant-strong work, answer your questions and feature special guest experts. Our goal is to provide you with the tools to help you become and stay plant-strong. Please be sure to jump in the conversation by leaving comments on each post!
  • Categories

    • No categories
  • Contributors

    Cathy Fisher Lindsay Nixon
  • Recommended read

  • Hatch Pepper Breakfast

    We love Hatch pepper season! These delightful peppers are only available for a short time each year.  Look for them at your market today! Great [&hellip

    Where Did the Summer Go?

      Vacation is over. I am not sure where my summer went, but it evaporated. I’d like to bottle a summer from my third-grade, where [&hellip

    Carrot Kale Muffins

    Start your day with these hearty muffins! A slight sweetness from the carrots, raisins and spices makes a great pairing with the kale and the [&hellip

    Summer’s End

    If you’re a teacher, the summer really ends the first week of August. As a former teacher, I always looked forward to the return of [&hellip

    Smokey Cheez Sauce

      1 can reduced sodium cannellini beans with liquid 4 tablespoons nutritional yeast 3 tablespoons Ninja Squirrel Sriracha Sauce – or other brand if not [&hellip

  • Twitter