Friday, March 29, 2013

Building a Great Salad

Building a Great Salad
Presented to you by: Megan Tingler, RD, CNSC – Richmond Branch
Home Solutions Infusion Therapy

Keep things interesting, try different combinations of vegetables and mix up the texture, try chopping, dicing, shredding, or slicing, roasted vegetables can make a great addition and provide different flavors.  Some suggestions: Artichoke hearts, Bean Sprouts, Beets, Bell Pepper, Bok Choy, Broccoli, Cauliflower, Carrots, Celery, Cucumbers, Onion, Peas, Radishes, Snap Peas, Tomatoes, Zucchini

Packed with flavor and antioxidants, fruits can add sweetness and decrease the amount of salad dressing used. Consider: Apples, Blueberries, Grapes, Mandarin Oranges, Melon, Pear, Strawberries. Be careful when adding dried fruits such as dried cranberries, cherries, or raisins, as these tend to be higher in calories then fresh fruits.

These can add flavor, fiber, and protein. Try Black Beans, Chickpeans, Edammame (Soybeans), Kidney Beans, or White Beans

Sprinkle on Cheese (blue, cheddar, feta, mozzarella, parmesan) Nuts (almonds, cashews, peanuts, pecans, walnuts) Other suggestions: avocado, croutons, olives, sunflower seeds

For Main Dishes
Extra Protein can help to make salads more filling.  Try adding: Beef, Chicken, Hard-boiled Eggs, Salmon, Shrimp, Tofu, Tuna, or Turkey

Leafy Greens
Start with a base of at least one of the following: Arugula, Boston or Bibb Lettuce, Escarole, Green or Red Leaf Lettuce, Mixed Greens, Napa Cabbage, Radicchio, Romaine, Spinach

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