Making salad a full healthy meal is a goal for most people, and if you’re going make it happen, we have some good news for you. If you do this correctly, though, your salads will be just as satisfying as they would otherwise be. In that spirit, here’s what you need to know to get yourself set up to enjoy these hearty meals—and keep things interesting by including something unexpected or even out of bounds. Enjoy!
What Makes a Good Healthy Green Salad?
When you think about making salads a whole lot healthier, you probably immediately think about adding a little extra fiber or protein to ensure that none of those nutrients you love (like vitamin K or calcium) go down the toilet. While there are many great green salads on the market, you also want to make sure everything you eat on your plate provides all the important nutrients needed for your body’s needs. Eating well-rounded meals such as salads will give you more bang for your favorite nutrient punch, while also ensuring that the ingredients you use for your recipes are fresh, flavorful, and nutritional-dense. So, let’s start with some basics: vegetables. It goes without saying that you can’t rely solely on lettuce as your main component of your salad, but in keeping veggies nutritious, add them in small amounts to make your dish more filling and enticing. The same goes for fruits — don’t just pile all the bananas onto your salad that are already chock-full of vitamins without giving any thought to the different kinds and flavors of citrus, melons, pears, and other colorful bell peppers that will add depth and dimension to your culinary experience.
A Good Alternative To Fried Veggies
If you feel like ordering burgers from an Asian restaurant because you’re trying to keep healthy in mind while eating fast food, then frozen carrots might not be your best bet. Frozen veggies provide both the vitamins and minerals your body needs in a convenient package, and many stores like Whole Foods have excellent deals with bulk purchases. Another option is to opt for sliced raw tomatoes or cucumbers for easy grab-and-go snacks. Keep in mind that frozen veggie sticks are still better than the traditional kind, which requires more washing and can take longer to defrost. Get creative with toppings too. You might find a crunchy nut butter on top of another veggie stick or a few slices of cheese on your green vinaigrette is a delicious way to spice things up. As mentioned above, when it comes to choosing fruit, try to add only natural varieties as much as possible as they are easier to digest and often have more micronutrients in them. When you’re ready to move on, though, check out our picks for the healthiest produce.
Strawberries Are Our Favorites With Peaches Not Yet On Top Of Them
Another underrated source of vitamin K and vitamin C are strawberries! They're packed with antioxidants that help fight off infections, fight inflammation, improve heart function, and even protect against cancer. This makes them perfect for serving alongside peaches. Fresh berries are especially useful in salads as they come in handy during the cooling stages of cooking, but you can always swap out one of their spots for another ingredient. For example, instead of sugar, serve strawberries over watermelon instead. Or, you could try drizzling them with honey or orange juice if you prefer it sweeter. Strawberries also make a lovely snack of their own for snacking during the day, so aim for two servings per sitting.
Fresh Spinach Brings Health Benefits And That Sweet Vinaigrette
Fresh spinach is naturally low in calories and high in folate, fiber, and Vitamin A, which are all known as nutrients that support immune system health, reduce oxidative stress, support brain health, and maintain bone health and function. All that makes it a popular addition to salads, even for kids. Just bring your pick-me-up right into the mix (and the dressing). The combination of spinach (which has been shown to lower blood pressure, decrease inflammation, and enhance cardiovascular health), lemon juice, olive oil, Dijon mustard, mayonnaise, salt, croutons, and garlic makes for tasty, satisfying salad. It also pairs nicely with other greens since one cup contains 21 percent of your daily calcium requirements. Use any leaf or stem you choose — the thinner the better — making a rainbow of colours that won't look like glue. Try topping your salad with chopped scallions, carrot sticks, or shredded Brussels sprouts. Don't skip the leaves though. Leafy greens pack vitamins and minerals your body doesn't usually get enough of, and leafy greens contain carotenoids, flavonoids, lutein, beta-carotene, lycopene, and zeaxanthin. These carotenoids help prevent age-related eye diseases and macular degeneration, while also providing anti-aging benefits. Lastly, eat your kale! We know we said kale isn't technically spinach, but it brings similar health benefits, and it gives you an excuse to say yes to kale salad. Although research on kale specifically shows that it can increase LDL (bad cholesterol) levels and reduce insulin resistance (which can lead to type 2 diabetes), it's particularly good for decreasing triglycerides, which means less chance of problems of obesity, heart disease, stroke, atherosclerosis, or kidney disease. Plus, when you cut your intake of red meat, you'll likely see weight loss, improved cognition, increased mood, and a boost in energy levels. Also consider tossing in a light sprinkling of parsley, basil, cilantro, dill, celery, or mint.
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