How to build a salad

Salad Recipe Video A crunchy salad can be quite refreshing… however, it can also be high in unhealthy saturated fat and sodium when overloaded with bacon or cream sauce. However, slicing with just a few lettuce leaves smothered in low-fat French dressing was not appropriate. Ashley Thomas, Aramark Southeast District Dietitian in larger training and vitamin blogger at The Contemporary Beet Diet.When faced with so many choices at a salad bar, how do you create a salad that is balanced, nutrient-rich, scrumptious and satisfying to eat? Follow Thomas’s six steps to building the right salad meal – every time.Step #1: Start with a Leaf Background Ditch the bright, ice-like lettuce; As an alternative, “fill your bowl with colorful greens or cabbage for extra nutrition and nutty flavor,” recommends Thomas.

2-3 cups dark green leafy vegetables, like kale, spinach, arugula or mustard greens
2-3 cups mixed greens, like mixed greens or herb salad
½-1 cup chopped cabbage; Combine with 1-2 cups of different greens

Read more: Trader Joes Waldorf Salad with Grilled White Chicken reviewStep #2: Add color to the product When it’s time to add toppings, eat up colorful fruits and veggies — uncooked, roasted, and dried — for a sweet and savory combo. “Sometimes I like to add fresh or dried fruit to my salads to give it flavor, and with that delicious sweetness, I don’t need as much salad dressing,” says Thomas.

1 cup seasonal non-starchy vegetables, like broccoli, bell peppers, mushrooms, carrots, tomatoes, or cucumbers
1/2 cup seasonal fruit, like berries, grapes, oranges, pears, or peaches
1/2 cup pico de gallo
1/4 cup highly flavorful greens, like kimchi, pickles, olives, or onions
2 tablespoons of dried fruit
1/4 avocado

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Step #3: Protein Boost Don’t skip your salad by skipping protein; simply give up choosing too much saturated fat, like fried chicken pieces or steak. Most plant-based proteins that combine fiber and protein can disappear leaving you feeling happier for longer.

1/2 cup beans or lentils
3 ounces tofu or tempeh
2-3 ounces grilled wild salmon, tuna or chicken breast
2 boiled or poached eggs
1/4 cup shredded partially skimmed mozzarella or shredded goat or feta cheese

Step #4: Choose the Complete Cereal Keep meals made with processed “white” grains, like toast; Preserved in “good” carbs to provide sustained vitality. Please choose one of:

1/2 cup cooked quinoa or brown rice
1 whole grain bread roll or 1/2 complete grain pita
1 small cob or whole grain tortillas
1 ounce baked complete grain pita chips or baked tortilla chips

Step #5: Sprinkle with a highly flavorful, nutrient-rich crunch Stay away from fried onions, chow mein noodles, and various fried salads; As an alternative, achieve realistic crunch by using baked nuts, seeds, and legumes. Thomas adds: “My personal favorite crunchy additions are roasted nuts and seeds, crunchy fruit like apples, or mashed tortilla chips, toasted on a Mexican-inspired salad. Read more: Valerie bertinelli kale caesar salad

1/4 cup crispy roasted red beans or chickpeas
2 tablespoons pistachios, almonds, walnuts, pecans, peanuts or pine nuts
1 tablespoon sunflower, pumpkin or sesame seeds

Step #6: Drizzle with a jar of healthy vinegar and oil Instead of going overboard with greasy ladles or going too bland with just a little vinegar, enjoy a simple vinaigrette that includes healthy fats to boost nutrient absorption. “Two of my personal favorites that I have created are: Honey Mustard Vinaigrette (honey + mustard seed + olive oil + apple cider vinegar) and Asiago Peppercorn (regular yogurt + asiago cheese + garlic) + lemon juice + green onion + salt and pepper) . “Choose one:

2 tablespoons French balsamic or French Italian dressing
2 tablespoons homemade French dressing (1 tablespoon lemon juice, lime juice, or select vinegar plus 1 tablespoon selected oil or tahini)