Healthy salads are a great way to increase your daily dose of fiber, feed the microbiome, and get a variety of folate-rich leafy greens and disease-fighting vegetables. Add some protein and healthy fats, and you will create an appetizing, nutrient-dense meal that is full of phytonutrients, vitamins, and minerals.
Salads can be a perfect healthy meal that’s satisfying, increase satiety so you feel fuller longer, and can help you lose or maintain your weight.
Healthy salads are easy to make too! Diversity is key, so be sure to rotate the ingredients that you use each time you make a salad. Be creative!
Pick your green or a combination of leafy greens. Locally-grown, organic and seasonal is best. Stay away from iceberg lettuce, which is nutritionally-void
|Dandelion greens||Endive||Swiss chard|
|Kale||Mustard greens||Turnip greens|
|Romaine||Red and green lettuce||Watercress|
“It doesn’t get any fresher than this! Organic greens and herbs for the week.”
Choose as many as you like! Try new and different items that you usually do not eat.
|Artichoke hearts||Asparagus, steamed and chilled||Beets|
|Cauliflower||Brussel sprouts, steamed and chopped||Carrots, grated|
|Pear||Red, white, green or yellow onion||Radicchio|
|Radish||Purple cabbage||Red bell pepper|
|Scallions||Sprouts: broccoli, radish||Tomato|
Chill the mixture of the leafy greens, colorful add-ins and herbs in an air-tight container in the fridge. When you’re ready to eat, add some healthy fats, protein and salad dressing.
|Almonds||Brazil nuts||Macadamia nuts|
|Pistachios||Pumpkin seeds||Sunflower seeds|
|Sesame seeds||Ground flax seeds||Hemp or chia seeds|
Choose an oil or healthy fat
Whisk the oil with one of the following:
Place the ingredients in a bowl. Gently toss. Enjoy!