No Sad Salads

When you think about salads, what is the first thing that comes to mind? Maybe its plain lettuce with a couple shredded carrots and sliced cucumbers. Let’s spice up these lonely vegetables with some other fun, filling, and flavorful foods. Here are some yummy ideas to add to your salads.
Dressing. This a way to completely change the flavor of your salad. Dressings can be sweet or savory. Most dressings contain oil, acid, herbs and spices. The fat in the dressing will keep you feel full and satisfied.
–        Examples: vinaigrette, ranch, Caesar, Green Goddess, or Asian.
Legumes. These add some texture along with lots of nutrients to your salad. Legumes have protein and fiber. These keep you fuller for longer.
–        Examples: black beans, chickpeas, lentils, edamame, or kidney beans.
Fruit: Helps add sweetness and color to your salad. To change up the texture, you can add fresh or dried fruit. The carbohydrates in the fruit help create a balanced salad that will keep you satisfied.
–        Examples: berries, apples, oranges, peaches, grapes, mango, or apricots.
Roasted vegetables: These add delicious toasted, caramelized flavors to your salad. You can also add them hot which will create a warm salad for a cold day.
–        Examples: sweet potato, butternut squash, Brussels sprouts, beets, mushrooms, onions, or tomatoes.
Grains: When you need a salad to keep you full for hours, add grains. These will add carbohydrates and fiber that will help you feel full of energy after your salad.
–        Examples: rice, quinoa, barely, pasta, or corn.
Meats/Plant-based Proteins: Adding a protein source to your salad will make it feel more like a meal.
–        Examples: chicken, beef, pork, ground turkey, tofu, seitan, or tempeh
Nuts and seeds: Top your salad with nuts or seeds to add some extra crunch. Nuts and seeds contain unsaturated fats that are nourishing and filling.
–        Examples: walnuts, peanuts, almonds, cashews, sunflower seeds, or pepitas.
Information gathered & adapted from: Evolution RD’s
Southwest Salad with Chicken
Servings: 6
The dressing
  • 3/4 cup fresh cilantro 
  • 1 clove garlic, minced 
  • 2 Tablespoons lime juice, (juice of about 1 lime)
  • 1 teaspoon sugar
  • 1/2 cup extra virgin olive oil
  • kosher salt, to taste
  • black pepper, to taste
The salad
  • 3 hearts romaine lettuce, chopped 
  • 1 cup frozen corn, cooked and drained 
  • 1 15-ounce can black beans, drained and rinsed 
  • 1 1/2 cup grape tomatoes, halved 
  • 1 large Hass avocado, diced 
  • 1/2 cup red onion, diced 
  • 1 cup rotisserie chicken, shredded 
  • 1/2 cup tortilla strips 
The dressing  
1. In a food processor or high power blender, combine cilantro, garlic, lime juice and sugar. 
2. With motor running, add olive oil in a slow, steady stream until all added. Mixture should be smooth.
3. Season with salt and pepper to taste.
The salad
1. Add lettuce to a large bowl and toss with half dressing.
2. In a separate bowl, combine corn, beans, tomatoes, avocado, red onion, and chicken. 
3. Toss with remaining dressing and pour on top of lettuce. Gently toss salad together.
4. Top with tortilla strips and serve immediately. 
Serving Size: 2 cups of salad

Nutrition Information per Serving: 470 calories, 26 grams total fat, 4 grams of saturated fat, 45 grams carbohydrate, 15 grams fiber, 20 grams protein, 281 milligrams sodium, 1417 milligrams potassium, 11 grams sugar
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