10 Filling Summery Salads You Can Make at Home

Crisp, fresh salads are wonderful on a hot summer day, but you need more than just lettuce and veggies to make a meal. These salads have ingredients loaded with filling protein, fiber and healthy fats—and they’re easy to make.

10 Filling Summery Salads You Can Make at Home

When summer’s heat is on, warm, heavy dinners tend to lose their appeal. Instead we crave foods that are light, cool, and fresh. Salads are ideal for this kind of hot-weather eating, but too often they’re dismissed as insubstantial meals.

Not so fast. It’s actually easy to make a light, yet filling salad if you have the right formula. All you need is a balance of fiber, protein, and good fats. It’s that easy. Take a look at these ideas for simple, substantial salads you can make at home this summer. Maybe they’ll inspire you to come up with some combinations of your own.


Provided by Dr. Oz The Good Life Magazine

Slimmed-Down Cobb

Classic Cobb salad can be a saturated fat bomb with its bacon, cheese, and heavy dressing. But it doesn’t have to be naughty if you make the right adjustments. Forego the bacon and cheese, and instead opt for a version with just lean chicken breast and eggs, which are a source of a host of vitamins and minerals as well as protein and healthy fats. Make a modified version of the dressing (the classic contains both olive and canola oils) by mixing equal parts canola oil and red wine vinegar and flavoring with a dash of Worcestershire sauce, a pinch of dry mustard, and a crushed garlic clove.

Q: I end up overeating because it makes me feel better and I never really get full. I'd like to lose weight but this makes it hard. Any suggestions?

A: Being persistently hungry can cause big trouble. So can overeating for comfort/pleasure. These two behaviors, say researchers from Baylor University's Children's Nutrition Research Center, are controlled deep within your brain by serotonin-producing neurons, but operate separately from each other — one in the hypothalamus, the other in the midbrain. They both can, however, end up fueling poor nutritional choices and obesity.

Eating for Hunger

When hunger is your motive for eating, the question is: "Does your body know when you've had enough?" Well, if you are overweight, obese or have diabetes you may develop leptin resistance and your "I am full" hormone, leptin, can't do its job. The hormone's signal to your hypothalamus is dampened, and you keep eating.

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