With the warm weather finally here, it's a great time to start making salads. Salad greens are in season at the farmers market, and on hot days, we don't always want to turn on the stove and heat up the kitchen. Fresh greens are the foundation for healthy, colorful salads that are easy to make and fun to eat.
First off, remember that we eat with our eyes first, so the more colorful a salad is, the better. That color adds nutrition, too. Darker-colored salad greens have a lot of vitamins and minerals and make for a nutritious salad. But greens are only the beginning. Here are some salad suggestions from each of the MyPlate food groups. Try adding something from each of the food groups to transform your salad into a healthy, nutritious meal.
Vegetables/Fruits
Salad base: Greens
Choose: Mixed greens, spinach, kale, Swiss chard, shredded cabbage or Brussel sprouts. You will need to shred the Brussel sprouts, or you could quarter them to add to the salad base.
Variety and color are key to choosing vegetables and fruits for your salad; think about a rainbow of color and add an item or two from each color group.
White/tan/brown: Mushrooms, cauliflower onions, pears
Orange/yellow: Peppers, carrots, corn, pineapple, peaches, apricots, cantaloupe, oranges, mangoes
Green: Asparagus, broccoli, cucumbers, snow peas, kiwi, avocados, honeydew, green grapes
Blue/purple: Purple cabbage, purple asparagus, blueberries, purple grapes, blackberries
Red: Red peppers, radishes, tomatoes, beets, strawberries, raspberries, watermelon, cherries, apples
Grains
Grains are energy-packed and help you feel full longer and help make your salad into more of a meal. Try adding cooked quinoa or brown rice.
Protein
Protein helps to sustain the body and build muscle. Try adding these lean protein options to your salad: Cooked diced chicken, low-sodium tuna packed in water or hard-cooked eggs. You can also try plant-based options like cooked lentils, chickpeas or black beans. Purchase unsalted beans, rinse, and drain them before adding them to your salad.
Nuts and seeds are heart-healthy and add crunch and texture to your salad. Try adding some of these nuts and seeds to your next salad: almonds, cashews, pistachios, walnuts, pumpkin seeds and sunflower seeds.
Dairy
Top your salad with shredded or cubed cheese. Choose low-fat varieties like swiss, feta, mozzarella or parmesan, and only add 1-2 tablespoons to keep the fat and calories at a low level.
The final addition to any salad is the salad dressing. Try one of these salad dressing recipes the next time you make your salad.
Easy Vinaigrette
Serves: 12
Makes: 1 1/2 cups
Servings Size: 2 Tablespoons
Ingredients
2 teaspoons garlic, chopped
1 tablespoons Dijon mustard
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 cup red wine or white vinegar
1 cup olive oil
Directions
Place ingredients in a jar and shake until combined.
Lemony Dressing
Serves: 6
Makes: 3/4 cup
Serving Size: 2 Tablespoons
Ingredients
1 tablespoon scallions, finely chopped
2 teaspoons Dijon mustard
2 tablespoons lemon juice
1/4 teaspoon salt
Pinch of black pepper
1/2 cup olive oil
Directions
Place ingredients in a jar and shake like crazy!
Ranch Dressing
Serves: 5-6
Makes: about 1 cup
Serving Size: 2 Tablespoons
Ingredients
1/2 cup plain non-fat Greek yogurt
2 tablespoons milk
2 tablespoons olive oil
1 tablespoon white vinegar
1 tablespoon scallions or chives, finely chopped
1/2 teaspoon mustard
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/8 teaspoon salt
1/8 teaspoon pepper
Directions
In a mixing bowl, whisk all ingredients until well-blended.
