Healthy eating plans generally promote salads. But what type of “salad” are we talking about? For example, if you’re trying to be “good” at Applebee’s, you might order the Oriental Chicken Salad. It sounds healthier than the “Classic Cheeseburger,” which was what you were craving.

The salad is described as “A long-running favorite, crispy breaded chicken tenders top a bed of Asian greens, rice noodles and almonds tossed in our Oriental vinaigrette.” But, if you look at the nutrition information, you discover that it contains a whopping 1440 calories, including 97g of fat and 1630mg of sodium. By contrast, the Classic Cheeseburger is “only” 780 calories, despite containing two slices of and being served on a brioche bun.

So, be very careful when selecting salads. The dressing if often the calorie culprit, but many are loaded with lots of cheese, croutons, candied nuts, bacon, and sugared cranberries. The lettuce is just a bed for a hefty serving of caloric goodies.


Healthy Eating Plans Demand Healthy Salads

Healthy eating plans definitely call for salads. But, you will do far better if you make it yourself. Another decent option is to buy a prepared salad at Trader Joe’s, Starbucks, or even your local grocery store.

I’m not a big fan of healthy salads that are mostly lettuce. My healthy eating plans demand that salads have some protein and other tasty additions. Why not break out of the mindset that salads are mostly salad greens and try this tasty mango and black bean salad?


Mango Black Bean Salad Recipe


Add this interesting salad to your healthy eating plans. This salad contains mango, black beans, corn, cilantro and lime is rich in protein and fiber. This is an easy lunch or even a satisfying dinner for a hot summer night.

Ingredients (6 servings)

• 2 medium or 3 small mangos, chopped
• 1 large tomato, chopped
• 1 large bell pepper, chopped
• 1 cup corn, cooked or frozen (thawed)
• 19 oz can black beans (low sodium), rinsed and drained
• 1/2 cup cilantro, finely chopped
• 2 tbsp red onion, minced
• 2 tbsp olive oil, extra virgin
• 1 lime, juice of
• 2 tsp cumin, ground
• 1/2 tsp salt
• Hot chili pepper flakes, to taste


1. In a large bowl, add mango, tomato, bell pepper, corn, black beans, cilantro, onion, olive oil, lime juice, cumin, salt, hot pepper flakes, and gently stir to combine. Serve cold.

Store: Refrigerate covered for up to 24 hours.

Make Ahead: Refrigerate without olive oil, lime juice and salt for up to 24 hours, and then add before serving.

Nutrition: (per serving)

Calories: 222
Fat 5.8g
Carbs 38.8g
Protein 7.6g

Click here for full recipe to add to your healthy eating plans.