With the arrival of spring’s warmer weather comes an abundance of fresher and cheaper produce. Salads are a great way to incorporate these nutritious veggies. However, many people view salads as boring. These tips will walk you through ideas for nutrient-dense salads that also taste fresh and delicious. Mix and match with your taste preferences. Let’s put an end to boring salads!
1. Start with a base.
a. This can be a variety of different greens. These greens provide fiber, antioxidants, and vitamins and minerals.
b. Examples: spinach, romaine lettuce, mixed greens, cabbage.
2. Add in some protein.
a. The protein provides a good energy source, as well as a way to keep you full for longer.
b. Examples: chicken, steak, boiled eggs, beans, tofu, chickpeas, salmon.
3. Vegetables.
a. Top your salad with a variety of vegetables you enjoy. These provide vitamins, minerals, help with cardiovascular and immune health, etc. Remember to include a mix of colors.
b. Examples: cucumbers, carrots, broccoli, tomatoes, bell peppers, mushrooms, onions, avocado.
4. Whole Grains.
a. Adding grains help create a more satisfying salad. Choose whole grains for their extra fiber, antioxidants, and ability to support digestion and heart health.
b. Examples: rice, quinoa, baked tortilla strips.
5. Cheese.
a. Cheese adds lots of flavor to a meal. It also provides a protein boost to keep blood sugar stable. Other nutrients in cheese support bone and heart health.
b. Examples: feta, fresh mozzarella, cheddar, parmesan, goat cheese.
6. Dressing.
a. Salads are incomplete without a tasty dressing. Nourishing fats in salad dressings help your body absorb nutrients from other ingredients in your salad.
b. Examples: Italian, balsamic, oil and vinegar, ranch, Greek, Caesar.
Information gathered and adapted from:
https://www.heart.org/en/healthy-living/healthy-eating/add-color/build-a-healthier-salad; https://thewholescoopblog.com/how-to-build-a-healthy-and-balanced-salad/
Chef’s Salmon Salad Recipe
Ingredients
1 14.75 oz can wild Alaska red sockeye salmon
8 cups salad greens
3 hard cooked eggs, quartered
2 large tomatoes, cut in wedges
1 cucumber, sliced
⅓ red onion, sliced
1 or 2 lemons, wedged
Sprigs of fresh parsley or cilantro for garnish
Olive oil (or other preferred dressing)
Salt and fresh cracked pepper (optional)
Directions
1. Drain salmon well and place in a medium sized bowl. Remove visible skin. Chunk salmon into large pieces with a fork.
2. Line 1 large or 6 individual plates with salad greens. On top, make an arrangement of eggs, tomatoes, cucumbers, salmon, and onion. Garnish with parsley and lemon wedges.
3. To dress salad, on individual serving plates, squeeze lemon wedges over top, drizzle with olive oil or other preferred dressing, and add salt and pepper to taste.
Recipe makes: 4-6 servings
Nutrition Information:
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Recipe adapted from:
