Build a Better... Salad

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During the work week I make salads for my partner. He works from home 2 days and goes to work 3 days so I will make 4 lunches for him and Friday is his free day.

Check out my video on what I make for him every week to help him meet his dietary goals following the tips & tricks listed below.

**Keep in mind that nutrition needs vary based on your specific health goals and medical needs. Always ask your physician for a dietitian referral to guarantee you are getting the most accurate nutrition advice based on your particular needs.

Eating salads are a good way to load up on dietary fiber, vitamins, minerals, antioxidants, beneficial phytochemicals, and other important nutrients.

Picking Your Greens:

• Vary the greens in your salads. Red and green lettuces are fine, but use other varieties too, such as chopped Romaine, arugula, cabbage, and baby herbs.

• A blend of lettuces may protect best against free radicals.

Preparing Greens:

• Skip the faucet. Swirl greens in a bowl of cold water instead of rinsing them under running water. Softer lettuces are less likely to get smushed plus the bath is better for loosening any grit.

• Dry every time. Any moisture will prevent dressings from coating the leaves. Whirl off the water in a salad spinner or use the hands-off approach by letting washed greens chill in a clean kitchen towel in the fridge for an hour.

• Ditch the tongs as they can bruise leaves. Instead first place dressing in the bottom of a big bowl, then top with the greens and gently toss them over and around using the fingertips of both hands.

Packing in Protein:

• Choose one serving of animal-based protein such as meat, poultry, fish, or cheese to prevent extra calories & saturated fat.

• Add in extra servings of plant-based protein such as garbanzo beans, black beans, kidney beans, pumpkin seeds, sunflower seeds, chopped walnuts, slivered almonds, or soy nuts.

Creating Crunch:

• Stick with crunchy toppers like celery, peppers, and cucumbers to get the best healthy boost.

• Skip croutons, noodles, and tortilla strips.

More Fruits & Veggies:

• Include sliced, cooked beets, chunks of butternut squash, tomato wedges, corn cut off the cob, grated carrots, chopped bell pepper, cold, sliced potatoes, and string beans

• Add apple, pineapple, mango, or berries

Flavoring with (healthy) Fat:

• Monounsaturated fatty acids (MUFAs) help you absorb carotenoids found in veggies like spinach & carrots.

• Instead of traditional oil try 10 olives, 12 almonds, 7 walnut halves, or 1/4 avocado which is equivalent to 1-2 teaspoons of oil.

DIY Dressing:

• Making your own dressing is the easiest way to avoid excess sugar

Not Your Traditional Leafy Green Salads:

• Vinegar-based coleslaw, three-bean salad, pasta salad, cucumber and tomato salad, tortellini salad, and black bean salad

• Sauteed, cooked summer vegetables such as yellow squash and zucchini squash, red, yellow and green bell peppers, onions and garlic.

Fruit Salad:

• Fresh strawberry halves are a great choice. Also try fresh figs and red or yellow raspberries.

If Using, Use in Moderation:

• Toppings like bacon, cheese, croutons, and creamy dressings