Are you afraid to make a salad the main dish at a meal because you think it won’t fill you up? Remember, one of the things you're working on is learning to eat until you are 80% full. But you may be thinking that eating a salad will leave you only 10% full! I used to feel the same way. If your salad consists of nothing but lettuce, that estimate may be accurate. But "lettuce-with-nothing" is not what I am recommending.

The two main appetite-satisfying elements are protein and fiber. Most vegetables have plenty of fiber, but vary from very low to moderate in protein. So start with a base of good-quality lettuce, such as romaine or looseleaf. Mix in some shredded carrots and cabbage, maybe some baby spinach, and sliced tomato. There’s your fiber base.

I eat a lot of salad. In the past, I used to hate salad unless it was drenched in thick, sweet dressing and topped with a bunch of greasy croutons. I probably would still be eating stuff like that if I hadn’t made up my mind to eat better, more healthful dishes. But even within the boundaries of healthy food, there is plenty of room for excitement.

Now when I make salad, which is often, I use the best greens and other veggies I can get. This means romaine instead of iceberg lettuce. I use pine nuts and walnuts instead of those greasy, white-bread croutons. Instead of sugary dressings, I use homemade balsamic vinaigrette, and toss in a handful of raisins for a sweet, chewy texture. A handful of sweet corn kernels is another nice addition.

Impress your friends with this easy, beautiful appetizer.

Antipasto

8 oz firm waterpack Tofu, drained, cut into large cubes
8 oz cauliflower florets
2 carrots, cut in large dice
1/2 cup pitted (pitless) black olives
1/2 cup stuffed green olives
1/2 cup roasted or canned button mushrooms
1/4 cup canned pearl onions (optional)
1/4 cup canned capers (optional)
1 & 1/2 cups Italian dressing
1 tsp natural sugar
1/4 tsp salt
Dash pepper

Steam Tofu 10 minutes. Drain, and dry on paper towels.
Mix dressing, sugar, salt, and pepper.
Put remaining ingredients in a bowl.
Toss dressing with remaining ingredients gently but thoroughly.
Marinate in fridge several hours or overnight.
Taste, and add more dressing or seasonings, if needed.

2 - 3 servings.

VARIATIONS:
Use tuna substitute or cooked tuna in place of the Tofu.
Add sardine substitute or sardines.

Use multi-grain pasta for a protein punch.

Pasta Salad

1 lb uncooked pasta
1/2 cup diced sweet onion
1/2 cup diced celery
1/2 cup diced bell pepper
1/2 lb raw broccoli florets
1/2 lb raw cauliflower florets
1 lb cherry tomatoes (or 1 lb Roma tomatoes, diced)
2 Tbs bakon bits (optional)
1/4 cup sliced black or green olives
1/2 cup canned garbanzo beans, drained
2 cups low-fat mayo or Italian dressing (or dressing of choice)

Cook pasta as directed.
Rinse with cool water, and drain well.
Add remaining ingredients, and toss to mix.
Cover, and refrigerate several hours to let flavors mix.
Toss again gently just before serving.