Tuesday, May 31, 2022

National Salad Month - How to Build a Healthy Salad



Salads are a great way to add Nutrition and Color into your day. Choose the right ingredients and keep them handy so you can create a healthy meal.

Salads can easily turn into an unhealthy meal if you are not careful with the toppings. Be mindful about what you add and the portions. Measure some of the more caloric items, such as cheese, nuts, and salad dressing.

Your options are endless. Load your plate up with colorful vegetables. Raw vegetables are great and add a pleasant crunch. To add variety, choose some cooked vegetables, such as grilled, roasted or streamed.
   
List of Ingredients to Create Endless Salad Possibilities

Start with Leafy Greens (1 1/2 – 2 cups)
·        Arugula
·        Beet Greens
·        Bok choy
·        Boston lettuce
·        Collard Greens
·        Endive
·        Escarole
·        Green leaf lettuce
·        Red leaf lettuce
·        Iceberg lettuce
·        Kale
·        Microgreens
·        Mixed greens
·        Napa cabbage
·        Radicchio
·        Romaine lettuce
·        Spinach
·        Swiss Chard
·        Turnip Greens
·        Watercress

Add Vegetables (Fresh, Canned or Cooked)
Vegetables (2 tablespoons)
·        Avocado
·        Asparagus, chopped
·        Artichoke hearts
·        Bean sprouts
·        Beets
·        Bell Pepper
·        Broccoli florets
·        Carrots, shredded
·        Celery, chopped
·        Corn
·        Cucumber slices
·        Green beans
·        Mushroom slices
·        Onion
·        Peas, boiled
·        1 Roasted Red Pepper, julienned
·        Radishes, slices
·        Squash, sliced or diced
·        Tomato slices

Add Meat, Meat Alternatives and/or Dairy for a Main Dish Salad
·        1 boiled Egg, sliced
·        2-3 oz Chicken: Grilled, Blackened, Curry
·        2-3 oz Turkey: Grilled, Blackened, Curry
·        2-3 oz Salmon: Grilled, Blackened, Curry
·        2-3 oz Shrimp: Grilled, Blackened, Curry
·        2 tablespoons crumbled Blue cheese
·        ¼ cup Cottage cheese
·        2 teaspoons crumbled Feta cheese
·        1 oz fresh Mozzarella cheese, sliced
·        2 tablespoons Parmesan cheese
·        2-3 oz Sardines in water
·        2-3 oz Tuna, canned in water
·        ½ cup Tofu
·        2-3 oz Tempeh

Add Beans and/or Grains
Beans (1 tablespoon)
·        Black beans
·        Cannellini beans
·        Chickpeas
·        Kidney beans
·        Lentils
·        Pinto Beans

Grains (1/4 cup)
·        Couscous
·        Barley
·        Bulgur
·        Farro
·        Quinoa
·        Wild rice

Nuts and Seeds (1 tablespoon)
·        Almonds, raw
·        Cashews, raw
·        Pecans, raw
·        Walnuts
·        Poppy seeds
·        Pumpkin seeds
·        Sesame seeds
·        Sunflower seeds

Fruits (optional)
·        1/2 Apple, sliced
·        1/3 cup Blueberries
·        Cranberries, 1 Tablespoon
·        2-3 Dates or Figs
·        10 Grapes
·        6 Mandarin wedges
·        1/2 Pear, sliced
·        1/3 cup Pineapple, slices or diced
·        2 Tablespoons Raisins or Dried Cranberries·        2-3 Strawberries, sliced

Other (optional)
·        1 Anchovy
·        5 Olives, Black, Green or Kalamata
·        2 Tablespoons Whole Grain Croutons

The Finale and Salad Dressing
·        Dash of fresh Oregano, Parsley or Coriander
·        Choose from a variety of Spices and Herbs
·        2 Tablespoons Homemade Salad Dressing:
       Use Olive Oil, Vinegar, Citrus Juice, Salsa,
       Low-fat Yogurt and/or Mustard

A salad can be delicious, healthy, and inexpensive.


Resources
1. Fat-Free Vinaigrette Recipes are easy to prepare and can be used as a marinade, salad dressing, or sauce.  
2. 
21 Lunch and Dinner Salads That Are Seriously Filling, Cooking Light
3. 
Great Summer Salads, Cooking Light
4. 
How to Mason Jar Salads, The Country Chic Cottage









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