Healthy Ways to Add Variety to Your Salad

Salad does not have to be just iceberg lettuce from a bag with a few shredded carrots adding minimal flavor and color.  Try mix and matching some of these items and before you know it you may find yourself enjoying vegetables.

Yes, you read that right, you may find yourself ENJOYING a salad.

The 2010 Dietary Guidelines recommend 4½ cups (9 servings) of fruits and vegetables for a 2,000-calorie diet. So why not make a salad to help meet this recommendation? Here are a few tips to make a salad that will appeal to even the pickiest eater: 

• Make it colorful! Skip the iceberg and opt for spinach or another dark leafy green. Dark leafy greens supply a tremendous amount of nutrients including vitamin A, vitamin C, vitamin K, iron, calcium, fiber and many others. Add in some carrots, red bell peppers, tomatoes, blanched asparagus, beets or any other vegetable to add color and you get additional nutrients critical for maintaining eyesight, bone health and digestive health.
   
• Salad isn’t just for vegetables anymore! Many restaurants are now shaking salads up by adding a variety of fruit to the mix, so why not make your own creation? Try adding in apples, citrus segments, grapes, strawberries or blueberries to your plate of colorful vegetables. Just like many vegetables, fruits contain antioxidants which can help protect against certain forms of cancer as well as reduce levels of LDL or bad cholesterol. Try to avoid or limit the amount of dried fruits you add to your salad, such as dried cranberries or blueberries. These often have added sugars that can up the calorie content of your meal.
   
• Go a little nutty! Walnuts are a great addition to any salad. These heart-healthy nuts contain the most omega-3 fatty acids of all the nuts. Omega-3 fatty acids can improve cardiovascular health and improve cognitive function. To add a bit more flavor, toast the walnuts in a dry pan or in the oven until you can just start to smell them. If you aren't a walnut fan, add in some almonds, but remember to limit the amount you use. Almonds are a healthy nut to choose, but are also very high in calories.
   
• Add some protein! Protein takes longer to digest, so it keeps us full longer. Protein is also needed for healthy muscles. Eggs, lean meat, beans, nuts, and cheese (in limited quantities) are easy ways to add protein.
   
• Find a healthier dressing that works for you! There is now quite a variety of light dressings and vinaigrette to choose from. Vinegar-based dressings typically have less fat and calories than creamy dressings. Oil and vinegar is a healthy choice – the healthy fat from the oil helps your body to absorb some of the vitamins from the salad – but you should still limit the amount you use.
  • You can easily make your own salad dressing by using 2 parts olive oil to 1 part acid (balsamic vinegar, red wine vinegar, cider vinegar, lemon juice, or a combination). Add seasonings that you enjoy (oregano, basil, pepper, garlic). To make the dressing thicker, you can add a small amount of Dijon mustard or plain Greek yogurt. Experiment with the amounts until you find a combination that you enjoy.

Legumes:
Spinich
Black lettuce
Green Lettuce
Kale (mix with another legume for optimal flavor)


Vegetables:
Tomatoes
Cucumbers
Bell Peppers
Mushrooms
Carrots
Blanched Asparagus
Beets
Banana Peppers

Other:
Dried Cranberries!
Feta
Chia Seeds
Sunflower Seeds
Blueberries
Strawberries
Mandarin Oranges

Protein:
Chicken
Turkey
Beans (choose your favorite)
Cottage cheese (high in protein, low in carbs)

thanks for the help Missouri Families