The Endless Healthy Possibilities of a Salad

The month of May is National Salad Month, and with the warm weather approaching there is no better time to give those ovens a break and put together a refreshing meal full of color, texture and nutrients. Many people tend to place salads in the category of being just another “boring diet food” but this is far from the truth. I like to think of the word salad as the umbrella term for a meal that includes endless combinations of all food groups including fruits and vegetables, lean protein, dairy, starch and even healthy fats. There are many ingredients you can incorporate into salad so that you are left feeling full and satisfied.

Here are some tips that will help you put together a delicious salad that will leave you wanting more:

Choose The Right Bed: Always choose dark greens that are full of nutrition, such as romaine, arugula, kale or spinach. Iceberg lettuce offers virtually no nutrients and is made primarily of water.

Keep it Exciting: Add color and texture to your salad by choosing additions such as bell peppers (red, orange and yellow), cucumbers, tomatoes, red onion, shredded carrots, radishes, beets, green peas, corn, etc. – the possibilities are endless! You can even add roasted vegetables such as cauliflower, broccoli, zucchini or eggplant for an extra burst of flavor. Certain fruits can also be great additions to any salad. Dried fruit like craisins or apricots as well as strawberries, citrus fruits and grapes are some of my favorites.

Choose Your Protein: There are endless possibilities for protein sources for salads and you can even use leftovers from the night before to toss on top of a bed of greens for a light lunch the next day. Chicken, turkey, lean steak, tofu, egg, tuna, salmon and even nuts and seeds are all great options to incorporate protein into a salad.

Legumes for a Double Whammy: Legumes are a unique food group in that they are the only food that is a rich source of both carbohydrate (fiber) and protein. Beans are great additions to any salad especially for vegetarians and vegans.

Healthy Fats and Dairy: Salads are the perfect meal to sneak in both of these food groups. Cheese is something people love to add into salads, but be sure to choose low fat cheeses and try not to overdo it. Instead of using high fat dressings, use a little bit of olive oil and vinegar as a substitution. Olive oil is a rich source of monounsaturated fats that are proven to be heart healthy. Avocado is also rich source of healthy fats and is a great addition to any salad because it provides substance to a salad to make it more satisfying and filling. Mix avocado with tuna (instead of mayo) and place it on top of your salad for a filling meal!

Happy National Salad Month!