Tasty Low-Fat Salads

Wilted Spinach and Arugula Salad

Salads don't have to be raw to be refreshing. Mix all ingredients and place over heat to wilt them. The leaves become more tender and the structure collapses while the salad warms up, giving you great low-fat comfort food. A bitter green like arugula with spinach provides a nice base for a sweet addition like sliced Asian pear or mandarin oranges. Although too much cheese can increase the fat content drastically, the addition of 1 tbsp. of crumbled blue cheese adds only 3 g of fat. For some crunch, either add a couple of pecan halves or thinly slice some red onion for a tasty, fresh low-calorie garnish.

Sweet, juicy pinneaple makes a nice base.Jupiterimages/Photos.com/Getty Images

Salads that rely on the sweetness of fruit instead of the flavor of heavy dressings are trophy foods when it comes to low-fat eating. With a salad like a Thai cucumber and pineapple salad, the only leafy greens added are used accentuate flavors and provide freshness -- fresh cilantro and mint, plus basil if desired. Otherwise, let pineapple, cucumber and onion form the base of the salad and add a diced chili pepper, the juice of a lime, and a tablespoon of fish sauce to marinate this tangy but sweet mixture.

Classic Caesar salad dressing is heavy in oil, cheese, and egg; but a Caesar salad for low-fat diets is not out of reach. Whole Foods Market relies on firm silken tofu for the creaminess of Caesar dressing, betting "no one will notice the difference." Blend the tofu with lemon juice, garlic, dijon mustard and pepper, and add some capers or miso for the signature saltiness of Caesar dressing. Toss romaine lettuce with a few tablespoons of the creamy dressing and favorite croutons.

For a substantial low fat-salad, try a marinated mixed bean salad. Add a little mustard and a touch of salt to a few cups of cooked beans such as garbanzo and kidney beans. Pour over a dressing based on either red wine or balsamic vinegar and add tomatoes, cucumber, green beans and onions. Depending how "leafy" you want your salad to be, add a blend of lettuces such as arugula, endive and red lettuce leaves.