Creating a Better Salad

December 30, 2016

I would have to say that salad is one of my FAVORITE foods. Yes. There I said it. Don't get me wrong, a bowl of ice cream is up there too. However, I love salads because they are versatile and transportable. They can be full of essential nutrients like vitamin K, vitamin C, healthy fats, and fiber. With the right tools, a salad can be a well balanced meal full of flavor. You can throw in whatever you have from the night before or items that are on the verge of expiration. 
 
Keep in mind that what you choose can make it healthy vs. unhealthy. There are many salads out there that you may think are a healthy option, but are loaded with saturated fats, salt, and extra calories. Below is a quick guide to building a better salad. Remember, the more variety in color there is, the more nutritious it can be.

 

Bon appetit! 

 

How to Build a Better Salad

 

Start with a Base

 

Spinach

Kale

Watercress

Arugula

Romaine

Cabbage

Spring mix

Radicchio

 

Add in Vegetables and/or Fruits

 

Beets

Tomato

Cucumber

Green Beans

Cauliflower

Bean Sprouts

Snap Peas

Radishes

Shredded red cabbage

Onion

Carrots

Precooked Brussels Sprouts

Asparagus

Bell Pepper

Precooked winter or summer squash

 

Dehydrated fruits

Fresh Apple or pear slices

Fresh berries

Melon

Pineapple

Oranges

Grapes

Dried fruits

 

Add a Grain or Starch (1/2 cup cooked equals 1 serving)

 

Barley

Brown Rice

Diced sweet or regular potato

Corn

Quinoa

Farro

Pasta noodles

Beans such as black, pinto, kidney, garbanzo, lima (also count as a protein)

 

Add a Protein 

 

Salmon

Tuna

Beans ( also count as a starch)

Chicken, beef or pork (try to buy local if possible)

Canned sardines or anchovies

Eggs

Tofu

Nuts

Tempeh

Edamame (soybeans)

Cheese

 

Healthy Fats & Misc

 

A couple slices of avocado

A sprinkle of nuts or seeds 

A few olives

1-2 tablespoons of salad dressing (preferably olive oil based)

Fresh herbs (like dill, cilantro, basil) 

 

 

 

 

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