FRESHEN UP YOUR SALAD
WITH THESE OPTIONS:
Start here by experimenting with different
flavors and textures.
GREEN IT UP. There are so many
lettuce varieties in the produce
section many of them washed,
packaged and ready to eat
theres no excuse to pass them
up. Mix it up with romaine, Bibb,
chard, kale, spinach or mixed baby
greens. Or, try something sharper,
such as arugula, radicchio or
dandelion leaves.
Leafy greens: top
in nutrition. Ina
Centers for Disease
Control study that
calculated nutrient
density for almost
50fruits and
vegetables, 17of the
top 20 were leafy
greens. Generally,
darker green and red
leaves are higher in
antioxidants, fiber,
calcium, iron and
vitamins than lighter
colored greens.
VEG OUT ON VEGGIES. The sky
is the limit here. See the list (page
2 2 ) for ideas. Better yet, hit the
farmers market or produce aisle
for inspiration.
DITCH THE HEAVY DRESSING.
Dressings, particularly the creamy
varieties (Caesar, blue cheese, or
parmesan), are the easiest way
to sabotage an otherwise healthy
salad. One two-tablespoon serving
of ranch dressing, for example,
has 140 calories, and 130 of them
come from fat.
Your best bet is to stick with
vinaigrettes, and check nutrition
labels for unwanted ingredients
like sodium or sugar. 0r, keep it
simple with a little extra-virgin
olive oil and a splash of balsamic
vinegar. For other delicious
homemade dressings, try the
recipes on pages 26.
ADD SOMETHING SMOOTH. To
complement the crunch of lettuce
and vegetables, add a smooth
component to your salad, such as
roasted beets, avocado slices, or
cubed sweet potato or squash.
THEN, SOMETHING SWEET. In
a salad, a bit of sweetness goes
a long way. Toss a little fruit into
your salad: berries, pears, apples
or citrus fruit work well. Or, a little
honey in your dressing will do the
trick.
JUST A TOUCH OF FAT.
Monounsaturated fat helps
your body absorb the nutrients
from greens and other veggies.
Just 3 grams is all you need,
though. That's the equivalent of
3/4 teaspoon of olive oil, 1/8 of an
avocado or 5 almonds. That might
not seem like much, so you can
add more; just be aware that with
fat comes calories.
LAST BUT NOT LEAST, A LITTLE
MORE CRUNCH. Croutons are
a crowd pleaser, but they are
a source of refined carbs and,
typically, full of sodium-rich
seasonings. Opt for something with
nutritional value, such as chopped
pecans, sunflower seeds, almond
slivers or roasted nuts, which can
add a whole new level of texture to
your salad.
Nolettuce? No
problem! Leafy
greens arent the
only possible salad
base. Try shredded
Brussels sprouts,
cucumbers, coleslaw
or broccoli slaw. Or
go with orzo, quinoa,
whole wheat pasta or
couscous.
Bluel SPRING/SUMMER2017121
 READY-TO-EAT
SALAD INSPIRATION
Turn a simple salad into asatisfying meal, without adding a lot of extra prep time.
These ingredients can be found at your local supermarket.

PROTEINS VEGGIES TOPPINGS GRAINS

use . , '
Precooked Grilled, Shredded Roasted Low-sodium Lemon juice IReady-to-eat
shrimp sliced steak carrots peppers soy sauce quinoa

,3 we flew
.....m _ l '
a)v, m ;;
.- G A

Hard-cooked Smoked Shredded Peeled LOW-fat cottage Salsa Frozen or

eggs turkey breast cabbage jicama cheese vacuum

- .
packed brown
rice
I

a. ' \3 0

Chicken Kidney, pinto or Broccoli or Squash or sweet Low-fat Parsley or

breasts black beans broccoli slaw potatoes cheddar cheese chives

a 1-7H1\x_
4% % W?
_ g 1

Tuna or Steamed Cauliflower Cooked or Feta or goat Sunflower or

salmon edamame canned beets cheese pumpkin
seeds

Cooked
an
Almonds,
lentils walnuts,
pecans,
pistachios

SEE PAGE 26 FOR HOMEMADE

VINAIORETTES RECIPES.

22 I Bluel SPRING/SUMMER 2017

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