Food Inspiration: Build a Better Salad

I used to be that person who threw in some iceberg lettuce in a bowl and drowned it in Italian dressing.  Now, I take salads as an opportunity to fulfill my nutritional needs in one dish.  I agree; some salads can be boring.  If you try to be creative, it's easy to make a delicious, nutritious salad that gets in some of your carbs, protein, fruits, fats, and veggies in one sitting.

Here is a guide to pick and choose from in each category to make a great salad!

Salad Base:

• Spinach
• Kale
• Spring mix
• romaine
• iceburg lettuce
• The darker the better!  I suggest eating spinach or kale as the most nutritious choice, but if these are too bitter, try mixing them with iceberg to slowly incorporate them.  Spring mix is also a great choice because it has usually a mix or romaine and spinach (for those who fear those dark greens).

Protein:

• chicken breast
• hard boiled eggs
• lean beef/steak
• shrimp
• salmon
• veggie burger (crumbled/chopped)
• lean turkey
• tofu
• beans/lentils/quinoa
• nuts

Carbohydrate (many of these help you get your protein in too):

• beans
• lentils
• quinoa
• whole wheat/whole grain pasta
• brown rice
• aim for anything whole grain/whole wheat options

Fruit:

• berries (strawberries, blueberries, blackberries, raspberries)
• chopped apple or pear
• pineapple
• mango

Veggies: 

• edamame (great source of protein, too)
• cucumber
• broccoli
• bell peppers
• carrots
• onion
• zucchini

Toppings (fats and tasty additions): 

• hard boiled eggs (fat-omega-3)
• avocado-->personal favorite!
• or guac and salsa for a taco salad!
• nuts and seeds (cashews, pecans, walnuts, almonds, sunflower seeds, pine nuts, et cetera)
• coconut shreds (for a fruitier salad)  
• dried fruit (unsweetened is preferred)
• no sugar added craisons, dried mango, pineapple, etc)

• cheese (i.e. cottage, low fat cheese shreds--parm, mozarella, feta are great choices, etc) 

• adds protein and calcium   

Dressings (try to limit to 2 tablespoons worth, 3 if your salad is HUGE...like mine usually are):

• homemade lemon and olive oil
• homemade vinegar and olive oil
• red wine, apple cider (great for your metabolism), balsamic, etc)
• or try some pre-made dressings (just remember to choice the fat/sugar/artificial sweetener content!)
• creamy dressings made with yogurt are a better choice if those are what you prefer
• ranch, parm, Caesar, creamy greek
•  balsamic, italian, champagne, seseame
• Sometimes, for taco salads, I like to use salsa and guacamole instead of dressings! It's so good. 

Be adventurous when you "build" a salad.  It is a great way to get those nutritious servings in while enjoying a nice meal you prepared yourself.  

Happy munching!