Healthy Salad Tips

Today, I got to start off my morning with a fabulous NuGo slim bar. I first tried the NuGO bars when they were in my Healthy Living Summit swag bag – and loved them!

Remember me?

NuGo sent me the slim bars to try, and I love these even more. They’re 180 calories, 9 grams of fiber, 15 grams of protein – and just 2 grams of sugar.

I’m a big “bar” person, because I love how easily I can grab one in the morning, (running around in New York City, make its way tooooo easy to just grab an egg on a roll at a deli, so I like to have a “bar” on hand) but often I don’t feel full long enough. I love that these have a high amount of fiber, and protein, but don’t have a lot of other junk – and are coated in real dark chocolate. Love! I’ll definitely be ordering more!

like a candy bar - but filling!


One of the things I love about NYC is that it’s SO easy to grab food on the go – but it’s also one of the things I hate.  My favorite lunch time item is a good hearty salad. I had a friend once tell them that they only eat salads when they go out at lunch time to keep the options under control, as well as the calories.


salad bar line at the Food Emporium in midtown

I thought I’d give you guys some of my tips to making a healthy salad

Shosh’s Healthy Salad Bar Tips

1.       Avoid any type of protein with mayo – ie Tuna or Egg Salad

2.       Pick LOTS of colors. Do not just stick with the basics. Go for fun toppings like beets, corn,  or sundried tomatoes.

3.       The darker the better – I love dark greens like spinach, but I often mix it up for fun. Like today, I went with a Romaine lettuce base. But, know that you get more vitamins if the lettuce is dark – and definitely avoid iceberg lettuce.

4.       Ask for egg whites – not egg on your salads. A lot of “make your own” salad places will chop up an egg for your salad – ask for just the whites, and you’re eliminating the fat from the yolk. A bonus plus, is they do not charge as much for “egg” as for other proteins, so you’ll get more bang for your buck!

5.       Don’t be afraid of fruit! I love adding sliced fruit to an already veggie heavy salad. The combo of the sweetness of an apple with the boldness of blue cheese,  makes for an ultra-delicious flavor.

6.       Pick one “hefty item” – for example, chose almonds, mozzarella, or avocado – but not all of them. If you do one more than one, feel free to tell the person making the salad to go light on these items. I usually order avocado, but pick some of it out – Don’t get me wrong, I love avocado (You can’t trust people that don’t love it), and a portion size amount of It is good for you, but a lot of is not great

7.       Avoid anything fried – Do not get the fried cutlets, the fried Chinese noodles, or the bacon toppings. The tase is just not worth the fat/calorie content!

today's salad - romaine, bleu cheese, corn, peppers, beets, asparagus, apple slices - YUM!


Biggest Tip!

8.       Loose the dressing. My favorite trick is to get a sprinkle of a strong cheese (parmesan or blue cheese) and add some balsamic vinegar. This brings out a strong flavor with a lot less fat (and more protein!)

What’s your favorite way to top a salad?


A Wrap The Size of My Arm

one word - AMAZING

While a ton of fun, the late night out at the Journey concert did not leave a lot time to pack a healthy (and cheap) lunch, but it did provide a reason for me to go to my favorite lunch spot. One of my biggest pet peeves in the city is that getting lunch out usually cots more than 10 dollars. For not much. There are more salad bars and delis than anything else in NYC, but they cost more than 10 dollars for salad. Then I found Wrapido. I love this place. I used to walk 20 minutes from my office to get there – and last month open opened within a minute walk – YAY!
I love toppings. Wrapido has unlimited topings. I love condiments. Wrapido has unlimited condiments. It’s a match made in wrap heaven. It’s also less than 7 (yes, you read that right New Yorkers) bucks for a yummy wrap!

these are just some of the toppings

Wrapido can be overwhelming. I have co-workers that will not step foot in the brightly colored restaurant because it’s too many choices (read: they lack creativity – but I’m biased. See above). However, it’s pretty easy to do. They make the wraps as you watch, and if you do not want one, you can also chose a pita or a salad and put the toppings on there. You get one protein (Portobello mushrooms, rib eye, humus, falafel, grilled chicken, shrimp, etc.) and then can load up veggies, israeli pickles (, guac, salsa… It’s so versatile  you can creat a Mediterranean or Mexican type wrap. I realize that I’m gushing, but I just cannot get enough of this place. It is deserved.   

humus + some veggies

Today, I had a basic whole wheat wrap with humus and added lots of veggies.

Veggie Overload!

They pile so much in there, it’s often better to save half of it for later – unless you’re starving. I’m also really impressed with how fresh everything is – which in NYC, is hard to find.

a wrap the size of my arm

I really enjoyed my humus wrap today – it was a special treat!
What’s your favorite place to grab a healthy lunch?