Super Salad Makeovers: The Surprisingly High Calorie Count In Salads

Transcript

Event Date(s): 09/05/2016 | Event Location(s): New York City, New York | Description: INT TODAY SHOW STUDIO NEW YORK CITY, NEW YORK KATHIE LEE GIFFORD: All right. Does this sound familiar? You try to eat healthy by cutting down on carbs and fats, so you order a salad. HODA KOTB: But guess what? So many restaurant salads are a whopping one thousand calories or more. KATHIE LEE GIFFORD: Yeah. JOY BAUER: I'm sorry. HODA KOTB: I know. KATHIE LEE GIFFORD: So we called in TODAY nutritionist Joy Bauer for a super salad makeover. HODA KOTB: Super salad makeover. JOY BAUER: I love that. HODA KOTB: This is a great segment idea. JOY BAUER: Yeah. HODA KOTB: I got to say. KATHIE LEE GIFFORD: Look how great that looks. Right? HODA KOTB: And it-- JOY BAUER: And-- and really, there's a lot of delicious nutrient-packed vegetables in it. But this is a typical cobb salad. KATHIE LEE GIFFORD: Right. JOY BAUER: You've got the avocado and the blue cheese. And you have bacon. KATHIE LEE GIFFORD: Bacon. JOY BAUER: And a lot of lettuce and a lot of creamy ranch dressing. KATHIE LEE GIFFORD: Right. HODA KOTB: So how much is that? JOY BAUER: About nine hundred and eighty calories. Yeah. KATHIE LEE GIFFORD: So if you took out the ranch dressing and the bacon, because you don't have to have that. JOY BAUER: But you could even swap instead of the bacon, you-- HODA KOTB: Let's see you swap. JOY BAUER: --can go to turkey bacon. KATHIE LEE GIFFORD: What-- yes. That’s true. JOY BAUER: We are going to slim down this like nobody's business. HODA KOTB: Let's see what you do. Okay. Show us. KATHIE LEE GIFFORD: Good, good. JOY BAUER: We're also going to do a fun presentation in mason jars and we're going to call it salad sand art. HODA KOTB: Okay. JOY BAUER: So each one of you are going to pick up a spoon- HODA KOTB: Okay. Okay. KATHIE LEE GIFFORD: Okay. JOY BAUER: --and we're going to create a mason jar cobb salad. HODA KOTB: So what should we do? KATHIE LEE GIFFORD: What do we do first? JOY BAUER: The first thing you're going to put in is the dressing, believe it or not. HODA KOTB: Oh. JOY BAUER: So I put this on your-- HODA KOTB: Oh, my-- JOY BAUER: --website, this is a creamy ranch bacon dressing. At least two tablespoons, put it in there. After the dressing is in there, this is like buttermilk, and it's a little Dijon mustard and turkey bacon. HODA KOTB: Okay. JOY BAUER: Seventeen calories a tablespoon, by the way. KATHIE LEE GIFFORD: What? JOY BAUER: If you can believe. Yes. KATHIE LEE GIFFORD: I don’t believe you. JOY BAUER: Give it a little taste. HODA KOTB: I'm going to put-- I mean, it's only seventeen calories. JOY BAUER: And now what you di-- and you-- HODA KOTB: Yeah. JOY BAUER: --you actually do have leeway. KATHIE LEE GIFFORD: She's right. HODA KOTB: Okay. JOY BAUER: Go ahead and take about two tablespoons of everything on this list. Let's start-- KATHIE LEE GIFFORD: Can we use our fingers? JOY BAUER: Yeah, yeah, start with the eggs-- HODA KOTB: Okay. I'm going to use this. JOY BAUER: --turkey bacon. We have chicken. You could have two tablespoons of-- HODA KOTB: Two. JOY BAUER: --real crumpled blue cheese. Then we're going to get into-- HODA KOTB: One. JOY BAUER: --lycopene rich tomatoes, avocado. KATHIE LEE GIFFORD: What about the blue cheese though? What if we-- that’s the-- JOY BAUER: It's fine. KATHIE LEE GIFFORD: Really? JOY BAUER: Yes. Yes. Two tablespoons. Go in. HODA KOTB: Wait, I didn’t get my eggs. KATHIE LEE GIFFORD: Get involve. JOY BAUER: Yes, go on in there. And what you're going to do is safe for the top the more absorbent vegetables, for example-- KATHIE LEE GIFFORD: Like the tomatoes. HODA KOTB: Like the avocado. JOY BAUER: The tomatoes. The avocado. Also the cucumber and the lettuce. HODA KOTB: Wait, on the top top or-- JOY BAUER: No, no. Keep going, you're going to put that right in. HODA KOTB: So two of each one? JOY BAUER: Yup. Two of each one. KATHIE LEE GIFFORD: I love my fingers, little one. JOY BAUER: Yeah, go for it. HODA KOTB: I'm trying to measure mine out properly. KATHIE LEE GIFFORD: This is so fun. That cucumber. JOY BAUER: Right. Cucumber. And the neat thing about this is for people that brown bag their lunch, you can make this the night before. KATHIE LEE GIFFORD: Oh. Sorry, hon. Yeah. JOY BAUER: And you're going to put the top on. KATHIE LEE GIFFORD: And the lettuce. JOY BAUER: Yup. And then when you are ready, stick the-- KATHIE LEE GIFFORD: Smash it in there, Hoda woman. JOY BAUER: --stick the top on. Yeah. Go ahead. Put this on and then shake it up. KATHIE LEE GIFFORD: Joy, this is so-- HODA KOTB: Follow. Give your top-- JOY BAUER: Put the top on. HODA KOTB: Shake it up. JOY BAUER: Shake it up. And then-- KATHIE LEE GIFFORD: Where's your- HODA KOTB: I've got-- JOY BAUER: Yeah. You get a little arm exercises in there. HODA KOTB: Oh, my God, this is seri-- JOY BAUER: You get all of the delicious low-calorie dressing throughout it. HODA KOTB: This is so smart, Joy. JOY BAUER: You have all the goodness within. You could bring it for lunch the next day, you could eat it right out of the mason jar. Open it up. We need something like twist and shout music. KATHIE LEE GIFFORD: Yeah. Oh, I didn’t put-- JOY BAUER: And either pour it on to a plate or honestly, you can dig right in. HODA KOTB: There you go. Let me taste this. JOY BAUER: The before was nine hundred and eighty calories. This after is four hundred and twenty calories. HODA KOTB: And it's all-- KATHIE LEE GIFFORD: You cut it in half. HODA KOTB: By the way, it's coated? JOY BAUER: Isn't the dressing nice? Yeah. HODA KOTB: That's so smart for the dressing, Joy. JOY BAUER: Yeah. HODA KOTB: Coats everything. JOY BAUER: Yeah. HODA KOTB: Brilliant idea. KATHIE LEE GIFFORD: The other thing you should do-- JOY BAUER: Now-- HODA KOTB: Come on. KATHIE LEE GIFFORD: --Joy-- JOY BAUER: Yup. KATHIE LEE GIFFORD: Since that didn't work out so well for me-- HODA KOTB: Why? KATHIE LEE GIFFORD: --I would put a little of the dressing in as you go along. JOY BAUER: You could layer it. You could totally do that. Yeah. Excellent. I love it. It's a great idea. Now, we're going to make a taco salad. HODA KOTB: Okay. JOY BAUER: Normally, because it's in the crispy shell it's with full fat beef and cheese and sour cream, one thousand one hundred and thirty calories. HODA KOTB: Okay. KATHIE LEE GIFFORD: I love those. JOY BAUER: Get your MIGUEL ALMAGUER:-- before we do the mason jar, we're going to make the dressing. HODA KOTB: Okay. JOY BAUER: A salsa vinaigrette. You have a little bit of salsa left in the container-- HODA KOTB: Yeah. JOY BAUER: --don’t throw out the container. HODA KOTB: Okay. JOY BAUER: Instead, you're going to add two tablespoons of extra virgin olive oil, two tablespoons of lime juice and a little bit of mint-- HODA KOTB: That’s it? JOY BAUER: --mint-- KATHIE LEE GIFFORD: Mint. JOY BAUER: --cilantro. KATHIE LEE GIFFORD: Okay. HODA KOTB: Shake it up. JOY BAUER: Shake it up. HODA KOTB: You're really shaking. KATHIE LEE GIFFORD: You're on fire, Joy. JOY BAUER: And we're going to make salsa vinaigrette, ladies. KATHIE LEE GIFFORD: Go you little hot tremolo. HODA KOTB: That's your dressing? JOY BAUER: This is the dressing. HODA KOTB: This is so smart. And now, what do what do we do, Joy? KATHIE LEE GIFFORD: We're going to fill up another one. JOY BAUER: The same exact thing. Take it and fill it up. First, put the dressing on the bottom of the mason jar. HODA KOTB: Dressing first here. KATHIE LEE GIFFORD: Thank you. JOY BAUER: And again, super low-cal dressing. So as much as you can-- HODA KOTB: This as much as you want. JOY BAUER: --you could do your dressing layering thing this time. KATHIE LEE GIFFORD: I'm going to layer it this time just to make-- JOY BAUER: And now, start with the onions and the peppers and the tomatoes. HODA KOTB: Onions. JOY BAUER: Okay. KATHIE LEE GIFFORD: Beans. JOY BAUER: Beans are great. They level out your blood sugars, they give you energy. They lower your cholesterol. Tomatoes. HODA KOTB: One. Two. You can do as much as you want, right? KATHIE LEE GIFFORD: Tomatoes. JOY BAUER: Yeah. Yes. KATHIE LEE GIFFORD: Is that green peppers? HODA KOTB: Yup, green peppers. JOY BAUER: Green peppers. KATHIE LEE GIFFORD: No, thank you. JOY BAUER: Avocado. HODA KOTB: Four. JOY BAUER: This is reduced fat Mexican cheese. You can get it in the store pre-shredded. And then you're going to put on your lettuce last. KATHIE LEE GIFFORD: Oh. A little bit more dressing. JOY BAUER: Go for it. HODA KOTB: Just-- yes. JOY BAUER: Yes. Go for it. KATHIE LEE GIFFORD: Hoda, try that. HODA KOTB: Okay. JOY BAUER: And guys, I would never forget the taco shell. This is a taco shell that I crunched up, that’s garnished on the top. And let me show what it looks like. KATHIE LEE GIFFORD: Oh, it's supposed to be on the top. I put it in the middle. Oh, well. JOY BAUER: Only four hundred and eighty calories for this whole thing. HODA KOTB: Wait, did you put chicken in? KATHIE LEE GIFFORD: Stop it. HODA KOTB: What are you talking about? JOY BAUER: Isn't it pretty? KATHIE LEE GIFFORD: Stop it, Joy. And it's so much fun. HODA KOTB: I'm making them. JOY BAUER: Salad-- KATHIE LEE GIFFORD: All right. MS: salad on a plate MS: food in a jar MS: Bauer, Kotb, and Gifford put food into a jar Various shots of Bauer, Kotb, and Gifford put food into a jar