The Daily Beet

16 Jul The Great Salad Challenge

We decided that it was a great week to have a salad challenge! Here are some guidelines and tips:

1. Plant-Strong!

2. No animals or animal products (including dairy, eggs, fish)

3. No oil! Why no oil?

4. Follow our label reading rules when it comes to things like dressings. 1mg of sodium to 1 calorie and keep the fat under 20% so if it has 100 calories per serving, only 20 calories should be from fat.

5. Make the salad huge! Throw everything you love into your salad. Vegetables of course, but get creative, think outside the bowl! Grains, potatoes, sweet potatoes, beans, fruit, you name it, it can go in a salad.

6. Find a dressing you love. Some people love a little lemon juice and they are good to go. Others love salsa or flavored vinegar. For some great salad dressings check out:

Fat Free Vegan Dressings

Healthy Girl’s Kitchen list of no oil dressings

Happy Herbivore’s tips on making no oil dressing

7. Use spices! Spices are not just for hot meals, use salt-free spice on your salad, go wild, make a curry flavored salad or a cajun salad.

8. Join the fun on Facebook and be sure to like us on Facebook so you can upload your salad photos.

9. Invite friends and family to join the fun. This is a really non threatening way to introduce your crazy plant-strong ways to friends who might think it’s a little weird, or might be intimidated. Post it on your Facebook wall, see if a group of friends want to join in together.

10. Have FUN!

*Austinites! This week is the week of Counter Culture giveaways! We have 20 gift certificates to giveaway! Each day we will give you clues and trivia on how to win and what to do.

Today’s trivia question: What colors does Counter Culture use? To answer, you have to tweet us @engine2diet first 3 people to tweet the right answer gets a gift certificate!

Edit: Congrats to our first three winners!

Natala Constantine

Natala is the director of communications for Engine 2 Diet, she is also one of our coaches on our support site, Engine 2 Extra. A few years ago, Natala was at the end of her rope. She was on almost 15 medications daily, had out of control Type 2 Diabetes, high cholesterol, high blood pressure, issues with nerve damage, and was morbidly obese. She was just over 30 years old. She decided to take her life back by becoming plant-strong. She has lost over 200 pounds, got off of all of her medications and now has great health numbers. Natala plays the violin and studied music therapy. She became passionate about plant-strong nutrition, received her Certificate in Plant-Based Nutrition through Cornell University, a certificate in Health Promotion and Disease Prevention and is currently pursuing a degree in nutritional sciences. Natala is also a featured speaker at our Engine 2 Retreats she talks about the reality of our nations obesity epidemic as well as providing practical steps to becoming a healthier person.

  • ldpaulson

    I need remedial label reading. I found what I thought was an OK dressing, but the salt content was too high. Next: create a calorie and contents cheat sheet for shopping and try to replicate this dressing without salt!