Foods That Cause You to Lose Weight: The Negative Calorie Effect - Neal D. Barnard (2016)

SALAD DRESSINGS AND SALADS

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FAT-FREE SALAD DRESSING

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Makes ½ cup

Seasoned rice vinegar makes a simple, delicious dressing for salads and cooked vegetables. It will keep in the refrigerator for 2 to 3 weeks.

½ cup seasoned rice vinegar

1–2 teaspoons stoneground or Dijon mustard

1 garlic clove, pressed or crushed

Whisk all the ingredients together. Store in a closed jar or air-tight plastic container.

Per tablespoon: 14 calories; 0 grams protein; 3 grams carbohydrate; 0 grams fat; 310 mg sodium; 0 mg cholesterol

SIMPLE PIQUANT DRESSING

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Makes ½ cup

¼ cup of your favorite salsa

¼ cup seasoned rice vinegar

Mix the salsa and seasoned rice vinegar. Refrigerate any extra dressing.

Per 1 tablespoon: 8 calories; 0 grams protein; 7 grams carbohydrate; 0 grams fat; 149 mg sodium; 0 mg cholesterol

BALSAMIC VINAIGRETTE

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Makes ⅓ cup

Balsamic vinegar is a delicious wine vinegar from Italy with a mellow flavor that is perfect for salads.

2 tablespoons balsamic vinegar

2 tablespoons seasoned rice vinegar

2 tablespoons water

1–2 garlic cloves, crushed

Whisk all ingredients together.

Per 1 tablespoon: 6 calories; 0 grams protein; 1.5 grams carbohydrate; 0 grams fat; 99 mg sodium; 0 mg cholesterol

CREAMY DILL DRESSING

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Makes about 1½ cups

This rich-tasting, creamy dressing has no added oil. It is made with silken tofu, which is available in most markets. Mori-Nu is one popular brand.

1 10.5-ounce package firm silken tofu

1½ teaspoons garlic powder or granules

½ teaspoon dill weed

½ teaspoon salt

2 tablespoons water

1½ tablespoons lemon juice

1 tablespoon seasoned rice vinegar

Combine all the ingredients in a food processor or blender and blend until completely smooth. Store any extra dressing in an airtight container in the refrigerator.

Per 1 tablespoon: 23 calories; 3 grams protein; 2 grams carbohydrate; 0.5 gram fat; 115 mg sodium; 0 mg cholesterol

CUCUMBERS WITH CREAMY DILL DRESSING

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Serves 6

1 batch Creamy Dill Dressing (preceding recipe)

2 cucumbers, peeled and thinly sliced

½ cup thinly sliced red onion

Combine all the ingredients in a salad bowl and toss to mix.

Per serving: 64 calories; 6 grams protein; 7 grams carbohydrate; 1 gram fat; 232 mg sodium; 0 mg cholesterol

MIXED GREENS SALAD

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Serves 6

For an almost instant salad, use one of the convenient prewashed salad mixes that are available in most markets. Add any other vegetables you enjoy (several are suggested below), and toss with fat-free dressing.

6 cups prewashed salad mix

1 tomato, cut into wedges

½ red or yellow bell pepper, seeded and sliced

1 carrot, grated or cut into thin slices

½ cup peeled and sliced jicama or cucumber

3 tablespoons fat-free dressing

Combine all ingredients and toss gently to mix.

Per serving: 20 calories; 0 grams protein; 4 grams carbohydrate; 0 grams fat; 160 mg sodium; 0 mg cholesterol

SOUTH OF THE BORDER SALAD

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Serves 6

This salad is a cool and crunchy contrast to Mexican food or any other spicy cuisine. It may be made in advance and keeps well.

1 large carrot, peeled and cut into ¼-inch rounds

1 medium jicama, peeled and diced (about 2 cups)

1 red bell pepper, seeded and diced

1 small sweet onion, thinly sliced (about ½ cup)

2 tablespoons finely chopped cilantro

3 tablespoons Swanson’s Vegetable Broth

2 tablespoons seasoned rice vinegar

2 tablespoons lemon juice

1 teaspoon stoneground mustard

¼ teaspoon salt

¼ teaspoon crushed red pepper flakes

Combine the carrot, jicama, bell pepper, onion, and cilantro in a salad bowl. In a small bowl, mix the remaining ingredients.

Pour over the vegetables and toss to mix.

Per serving: 32 calories; 1 gram protein; 7 grams carbohydrate; 0 grams fat; 264 mg sodium; 0 mg cholesterol

POTATO SALAD

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Serves 8

You’ll love this delicious, old-fashioned potato salad without the added fat or cholesterol. Tofu is the secret for a creamy, nutritious dressing.

6 medium russet potatoes (about 8 cups diced)

5 stalks celery, including leaves, thinly sliced

1 small red onion, finely chopped

1 cup finely chopped parsley

1 cup finely shredded cabbage (optional)

1 10.5-ounce package firm silken tofu

⅓ cup seasoned rice vinegar

¼ cup cider vinegar

2 tablespoons stoneground mustard

1 teaspoon dill weed

1 teaspoon salt

½ teaspoon black pepper

½ teaspoon turmeric

Scrub the potatoes, peel them if you wish, and cut them into cubes. Steam over boiling water until just tender, about 15 minutes, then transfer to a large bowl. Add the celery, onion, parsley, and cabbage.

In a blender, combine all the remaining ingredients. Blend until completely smooth, then pour over the salad. Toss gently to mix. Chill if time allows.

Per serving: 184 calories; 6 grams protein; 38 grams carbohydrate; 1 gram fat; 461 mg sodium; 0 mg cholesterol

Tip: If the salad is kept for a while, the potatoes will absorb some of the dressing. You may wish to add a tablespoon or two of water to restore a moist, creamy texture.

THREE BEAN SALAD

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Serves 8

This salad is delicious all by itself or as an addition to a green salad.

1 15-ounce can kidney beans, drained

1 15-ounce can garbanzo beans, drained

1 15-ounce can green beans, drained

½ small red onion, finely chopped

4 tablespoons finely chopped fresh parsley

½ cup cider vinegar

2 tablespoons seasoned rice vinegar

3 garlic cloves, minced

½ teaspoon basil

¼ teaspoon each: oregano, marjoram, and black pepper

Drain the beans and toss them with the chopped onion and parsley.

In a separate bowl whisk the remaining ingredients together, then add to beans and toss to mix. Refrigerate and allow to marinate 2 to 3 hours before serving.

Per serving: 141 calories; 7 grams protein; 26 grams carbohydrate; 1 gram fat; 140 mg of sodium; 0 mg cholesterol

HOPPIN’ JOHN SALAD

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Makes about 6 cups

Black-eyed peas give this salad a wonderfully distinct flavor.

2 15-ounce cans black-eyed peas, drained

2 cups cooked brown rice

2 green onions, sliced

1–2 garlic cloves, crushed

1 stalk celery, sliced (about ½ cup)

2 small tomatoes, diced

2 tablespoons finely chopped parsley

⅓ cup lemon juice

½ teaspoon salt

Combine the black-eyed peas, cooked rice, green onions, garlic, celery, tomatoes, and chopped parsley in a salad bowl.

Mix the lemon juice and salt, then pour over the salad and toss gently to mix. Chill 1 to 2 hours if time permits.

Per serving: 110 calories; 5 grams protein; 21 grams carbohydrate; 0.5 gram fat; 280 mg sodium; 0 mg cholesterol

ENSALADA DE FRIJOLES

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Serves 4

This recipe makes four very generous salads that are substantial enough to be a complete meal. The avocado adds wonderful flavor, a bit of fat, and vitamin E. Leave it out if you prefer.

2–3 cups cooked brown rice

8 cups salad mix

2 carrots, grated or cut in thin strips

1 15-ounce can black beans, drained

1 cup diced jicama

2 tomatoes, sliced

1 15-ounce can corn, drained

½ cup cilantro leaves

½ avocado, thinly sliced (optional)

¼ cup of your favorite salsa

¼ cup seasoned rice vinegar

1 garlic clove, crushed or pressed

additional salsa for topping

Heat the brown rice and make a bed of it on each of four plates. Top with a layer of salad mix and grated carrot. Rinse the beans, then sprinkle them over each of the salads. Add the jicama, tomatoes, corn, cilantro, and avocado. Mix the salsa, seasoned rice vinegar, and crushed garlic. Sprinkle over the salad, then top with a generous spoonful of salsa.

Per serving (with avocado): 344 calories; 11 grams protein; 63 grams carbohydrate; 5 grams fat; 357 mg sodium; 0 mg cholesterol

Per serving (without avocado): 302 calories; 10 grams protein; 60 grams carbohydrate; 2 grams fat; 355 mg sodium; 0 mg cholesterol