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.
- Start with 1- 2 cups of an antioxidant-rich leafy greens.
- Swiss Chard
- Romaine Lettuce
- Turnip or Collard Greens
Time Saver: Purchase already washed greens in the produce section.
- Add 1 cup of disease-fighting veggies. The more colorful, the better.
Time Saver: Find many of these already chopped in the produce section.
- 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
Time Saver: Choose canned meats (chicken or tuna) or look for already shredded rotisserie chicken in the deli section.
- Drizzle about 2 tablespoons of dressing. Look for lighter or low-fat varieties.
- 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.