"Eat food, mostly plants, not too much". This is a popular quote in Michael Pollan's 2008 New York Times best seller In Defense of Food, An Eater's Manifesto and a mantra that we try to live by at Ubuntu Fitness.
Eating vegetable salads ensures a filling meal composed mostly of plants without too many calories. Over the winter season I focused on getting stronger and building muscle so I ate an excess of calories to support my training (as I wrote about here). Now I'm back to eating to maintain my weight (currently about 107 lbs) and hopefully drop a little body fat (aren't we all? ;)). However I've found it's challenging to find a good quality salad dressing! Despite having taken Organic Chemistry and earning a degree in Nutrition, I am not even sure what half the ingredients in most salad dressings are without consulting Dr. Google ;) Many ingredients are harmless, but the way most vegetable oils are produced makes any sane person seriously question their food sources (see cringeworthy video here).
This epic first world problem led us to create this easy olive oil-based, red wine vinaigrette. We always use olive oils that are "cold pressed only" to ensure no organic solvents were used in the extraction process (check labels to ensure yours is cold-pressed, too). If you're interested in watching how cold pressed oils are made watch this video.
This recipe is packed full of healthy fats. Studies indicate that adding just a little fat (< 6 g) improves absorption of some fat-soluble vitamins and phytochemicals such as lycopene (1,2). This recipe has just about 19 g ;) and is really delicious! I recommend using ~2 tbsp so you don't add too many calories to your salad.
- A little over 1/2 cup of of "cold pressed only"Extra Virgin olive oil
- 2 tbsp red wine vinegar
- 2 tbsp crushed garlic
- 3 tbsp flax seed
- pinch of sea salt
Recipe makes 8 servings at 2 tbsp per serving
- Combine ingredients and shake prior to using on your salad
- Enjoy! Easy as that
- I recommend keeping the jar in a cool dark location for storage.
Nutrition Facts (for 1 serving): 173.6 calories, 1.4g carbs, 19g fat, 0.8g protein
Make your own coffee kombucha, and save some $$$.
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See how to make high protein, low calorie breakfasts for the whole week in a snap! :)
Using a whole chicken makes me feel like the ultimate kitchen maestro. And you can too! While this culinary feat seems challenging, it's quite simple.
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