How to Make a Hearty Healthy Salad
Elevate your salad from side dish to center-plate star by adding just a few additional ingredients for a nutrient rich and filling meal.
Here are some building “blocks” to make a delicious and filling salad:
- Greens. Choose dark, leafy lettuces such as romaine, spinach or arugula.
- Proteins. Add more satisfaction to your salad with grilled skinless poultry or fish with omega-3 fatty acids, such as salmon, trout and herring. Mix in a chopped hard-boiled egg or a small amount cheese (choose low-fat, low-sodium cheeses such as mozzarella or Swiss). Toss in a can of chickpeas, kidney, navy or black beans (choose low-sodium or no-salt-added varieties and rinse and drain them well). Unsalted nuts, such as pecans, almonds and walnuts, give your salad extra crunch and a dose of healthy fat. All these protein foods will keep you feeling fuller longer.
- Fruits. Slice up a variety of colorful fresh fruit that is in season or on sale. If you are using fruit canned in juice or frozen, drain well and pat dry so your leafy greens don’t get soggy. Dried fruits without added sugars are another super salad ingredient.
- Vegetables. Raw vegetables including carrots, cucumbers, radishes, bell peppers, broccoli and cauliflower add great crunch and color. Roasted vegetables such as beets, potatoes or squash add terrific flavor and a little bit of sweetness to any main meal salad.
- Whole grains. Warm or cold whole grains add bulk and satisfaction. Try whole-wheat couscous, barley, quinoa, bulgur, sorghum or wild rice. To save money, look for whole grains in the bulk aisle of your grocery store. Whole-wheat pastas are also an inexpensive way to bulk up any basic salad.
- Herbs. For a flavor boost, sprinkle in chopped dried or fresh herbs, such as basil, thyme, oregano or mint.
- Nuts and seeds. Sprinkle a small handful of unsalted seeds, such as sunflower or pumpkin, and/or chopped unsalted nuts, such as pecans, walnuts and almonds, to add some healthy fats to the salad.
- Dressings and vinaigrettes. Bottled dressings often have added sugars and excess sodium, so try making your own. It’s easy to do with just a few pantry ingredients: oil, vinegar and spices. Jazz it up with tasty ingredients including chopped fresh herbs, diced onions, garlic or scallions, and/or a squeeze of citrus juice (orange, lemon or lime.)
To get started, try this basic vinaigrette dressing that serves four:
- Whisk together ¼ cup olive or canola oil, ¼ cup balsamic vinegar and ¼ teaspoon ground mustard.
- Add a dash or two of black pepper.
- Pour over salad greens, tossing to coat.
Need more ideas? Try these salad recipes.
