The Daily Beet

12 May Adventures With Ami: How Big Is Your Salad?

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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!


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Ami Mackey for Engine 2
Ami Mackey

Ami Mackey is the Curator of Creative Content at Engine 2. She is also a food coach at Engine 2 and has been plant-strong since 2011. When she isn't attending to all things Engine 2, she is the Program Director at St Louis All City Boxing a nonprofit youth program. She has earned certificates from eCornell in Plant-Based Nutrition & Fitness Nutrition from NASM.

  • Celina
    Posted at 10:43h, 13 May

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

  • Debbie Deisher
    Posted at 11:18h, 13 May

    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!!

  • Carolyn Sanders
    Posted at 11:24h, 13 May

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

  • debbie
    Posted at 11:30h, 13 May

    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?

  • Tracy
    Posted at 11:39h, 13 May

    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 🙂

  • Scott Raphael
    Posted at 11:57h, 13 May

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

  • Jennifer
    Posted at 12:05h, 13 May

    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 🙂

  • Hans Magnus Mikalsen Nedreberg
    Posted at 14:11h, 13 May

    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 🙂

  • Scott Haas
    Posted at 15:34h, 13 May

    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
      Posted at 08:19h, 15 May

      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.

  • Jennifer
    Posted at 16:26h, 13 May

    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.”

  • Dog Photographer
    Posted at 17:52h, 13 May

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

  • brittany
    Posted at 22:28h, 13 May

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

  • Ginger B
    Posted at 19:30h, 14 May

    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!:)

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