Salads may be a go-to for a healthy meal, but they also have a reputation for not being the most satisfying. Get out of your food rut and try some of these ideas to help make a healthy salad that’s just as tasty.

  1. Start with 1- 2 cups of an antioxidant-rich leafy greens.
  • Spinach
  • Kale
  • Swiss Chard
  • Romaine Lettuce
  • Turnip or Collard Greens
  • Arugula
  • Watercress

Time Saver: Purchase already washed greens in the produce section.

  1. Add 1 cup of disease-fighting veggies. The more colorful, the better.
  • Artichokes
  • Asparagus
  • Beets
  • Broccoli
  • Cabbage
  • Carrots
  • Cauliflower
  • Corn
  • Cucumbers
  • Mushrooms
  • Onions
  • Peas
  • Peppers
  • Radishes
  • Tomatoes
  • Zucchini

Time Saver: Find many of these already chopped in the produce section.

  1. Pick a protein.
  • 3-4 ounces lean meat (poultry, beef or pork)
  • 4 ounces seafood
  • ½ cup beans (black, garbanzo or kidney)
  • 1 ounce shredded cheese
  • 1/8 cup goat or feta Cheese
  • Tofu
  • Lentils
  • Eggs

Time Saver: Choose canned meats (chicken or tuna) or look for already shredded rotisserie chicken in the deli section.

  1. Drizzle about 2 tablespoons of dressing. Look for lighter or low-fat varieties.
  1. Don’t forget those nutrient-rich extras.
  • Craving crunch? Try nuts, seeds, or roasted peas or chick peas.
  • Have a sweet-tooth? Include fresh or dried fruits.
  • Pining for pickles? Add sauerkraut, kimchi, olives, or other pickled veggies.
  • Creamy addiction? Spoon on a few tablespoons of avocado or hummus.

To avoid finding yourself in another food rut, try a new salad recipe each week – the possibilities are endless.

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