Recipe:
This lightened-up version of a BLT captures the classic flavors into a healthy salad. Crispy and smoky mushrooms substitute for bacon, avocado provides the creaminess of mayo, and a light lemon and olive oil drizzle pulls it all together.
Tomatoes are full of lycopene, an antioxidant that may help protect skin against damaging sunburn. Avocado is a great source of vitamin E, which can help keep hair shiny by protecting natural oils in the scalp.
Ingredients:
For the mushroom “bacon”:
- 3 king oyster mushrooms, thinly sliced into discs
- 1 tablespoon low sodium soy sauce
- 1 teaspoon extra virgin olive oil
- ½ teaspoon smoked paprika
For the salad:
- 8 cups spring mix
- 1 cup cherry tomatoes, sliced
- 1 avocado, diced
- 3 tablespoons lemon juice
- 1 tablespoon extra virgin olive oil
Instructions:
Preheat the oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper. Toss mushrooms with soy sauce, olive oil, and paprika and place on the prepared baking sheet in an even layer. Bake for 12-15 minutes, until crispy.
In a large bowl, combine spring mix, cherry tomatoes, avocado, and mushroom bacon. Toss with lemon juice and olive oil.
Yields 4 servings
Per serving: 159 calories, 6.3 g protein, 14.3 g carbohydrates, 6.8 g fiber, 2.6 g sugars, 10.3 g fat, 1.4 g saturated fat, 0 g trans fat, 0 mg cholesterol, 222 mg sodium, 53 mg calcium, 0.1 g omega-3 fats, 4514 IU vitamin A, 22.6 mg vitamin C, 1.5 mg vitamin E, 2.8 mg iron, 1.2 mg zinc
Lisa Drayer, M.A., R.D.,
is the author of THE BEAUTY DIET and STRONG, SLIM, and 30! For more of Lisa’s Beauty Bites, visit www.lisadrayer.com.