Salads can be an easy way to get your veggie servings in for the day, but after a while of the same ole’ salad, things can get boring. I'm here to show you that eating healthy salads, even daily, can actually be exciting and full of delicious flavors with just a few simple tricks. Check out my five easy tips for delicious & nutritious salad making below!
1. Add the rainbow! Different colored fruits and vegetables provide different nutrients that benefit our bodies in different ways. Not only does adding a variety of colored fruits and veggies into your salad help ensure you are getting enough vitamins and minerals, but it also makes your salad more visually appealing which will increase the likelihood of you wanting to eat it when you sit down for lunch.
2. Mix things up! Don't eat the same salad every day. Try alternating every other day between different toppings. Maybe one day you could try tomatoes, onion, peppers, and cucumbers and the next day you could try berries, nuts, onion, and radishes! Don't be afraid to get creative. You never know what flavor combinations will end up tasting phenomenal!
3. Add protein! Is your problem that salad just doesn't fill you up enough? Add protein for long lasting energy! Protein helps to fill you up and keeps you feeling full longer. Try adding lean protein options such as chicken slices, deli sliced roasted turkey, a hard boiled egg, edamame, low fat cheese, or chickpeas!
4. Add different textures! We all know that certain flavors taste better to each person, but did you know that even textures affect our acceptance of foods? Try adding a variety of textures in your salad for some taste-bud excitement! For some crunch, try sunflower or pumpkin seeds, walnuts, almonds, pistachios, or whole grain croutons.
5. Get creative with flavor! Don't feel like your salad dressing options are limited to ranch or oil & vinegar. Make your own dressings and experiment with herbs, spices, oils, yogurts, citrus juices, and vinegars. Here are some of my favorite ingredients to mix and match for healthy dressings:
o Spices: crushed red pepper, crushed black pepper, cumin, chili powder, cayenne pepper, ginger, garlic powder, onion powder
o Herbs: parsley, oregano, basil, rosemary, thyme, sage, cilantro
o Citrus: lemon juice, orange juice, grapefruit juice, lime juice
o Vinegar: balsamic vinegar, red wine vinegar, apple cider vinegar, white wine vinegar
o Oils: extra virgin olive oil, canola oil, sesame oil
For some of my favorite salad and dressing recipes, check out my “Main Dishes” recipe page!