Celebrate salads this month with a big plate of fresh crisp greens. Get creative with different varieties of greens. Choose from the traditional iceberg, romaine, butterhead or red or green leaf lettuce. Or, venture towards spinach, kale, watercress, radicchio, and arugula. Salad greens are low in calories, high in fiber, and rich in vitamins, minerals and phytonutrients.
While greens make a great base, it is often the rest of the salad that grabs all the attention. Enhance the nutrition of a salad by adding colorful fruits and veggies. Keep it clean and limit the salad dressing to 1 tablespoon for every 2 cups of greens. Make the salad special by adding a few other ingredients.
10 ways to top off a salad:
- Parmesan Cheese: A single tablespoon of grated Parmesan cheese adds a boost of flavor and just 22 calories to a salad. Grab a container of freshly grated Parmesan cheese or pick up a block of fresh parmesan from the gourmet cheese department at McCaffrey’s and shave your own. This Arugula Salad with Parmesan Cheese and Roasted Grape Tomatoes adds a new dimension to the traditional salad.
- Marinated Artichoke Hearts: Enjoy the tangy taste of sliced marinated artichoke hearts in your salad. It’s as easy as opening a jar and adding as desired. There are 34 calories in 1 oz of marinated artichoke hearts.
- Croutons: Add crunch and flavor to any salad. This Caesar Salad, made without eggs, boasts these crispy garlic toasted croutons and bold Caesar dressing. Keep in mind that croutons average about 61 calories per ½ cup.
- Dried Fruits: Dried cherries, cranberries, raisins, figs and dates lift up a simple salad and offer a boost of flavor and texture with minimal effort. If you are looking for a special first course, try this healthy Escarole Salad paired with fresh apples and dried cherries or dried cranberries. Perfection all year long.
- Add Beans: Add some protein and additional fiber with dried beans and lentils. This Spinach Salad gets a hearty lift from chickpeas, walnuts and feta.
- Fresh Herbs: Herbs add a burst of fresh flavor to any dish. Toss small basil leaves or chop larger ones in with your greens. Or include some chopped fresh dill or minced chives or parsley in your salad mix. Use about 1 teaspoon of herbs per person and adjust based on personal preferences. This Tomato Mango Salad pairs sweet and salty flavors together with a simple low calorie basil dressing that can be made in minutes.
- Fresh Fruit: Sliced apples and pears take a simple salad to a new level. Leave the skin on for eye appeal and nutrition. Sliced oranges add brightness and a burst of sunshine in this Roasted Beet and Blood Orange salad.
- Radishes: Thinly sliced radishes sprinkled into salads add a crisp texture and peppery flavor. Try this arugula beet and radish salad for a change in pace. By roasting the beets in advance, this salad can be prepared in a snap.
- Olives: With just 10 calories per tablespoon, a little bit of olive goes a long way. Wake up your palate with the Peach, Tomato and Olive salad. The homemade lemon vinaigrette gives this salad as spark of citrus flavor.
- Nuts and Seeds: Toast nuts and seeds to crisp up their texture and bring out their rich aroma and taste. Enjoy this Orange Thai Chicken Salad topped with a delicious Thai peanut dressing. Make it extra easy by grabbing some grilled chicken from prepared foods or using a pre-cooked rotisserie chicken.
Summer is salad season. Get creative and enjoy. Just remember, if you are not careful, even a green salad can turn into a calorie bomb.
