Do a Salad Makeover

Tired of the same old garden salad for dinner?  National Salad Month is the perfect time for a salad makeover.  A variety of vegetables and fruits add different nutrients, health-promoting phytonutrients, flavor, and appeal to your meals.

Salad making has no rules except:  Use high-quality ingredients, clean fresh ingredients, and toss (if it’s a garden salad) just before serving.  Go easy with high-fat dressing.

Add more health-promoting benefits—and interest—to your salad today.

Mix your greens: spinach, Romaine, red leaf, watercress.  The deeper the color, the more carotenoids and health-promoting benefits.

  • Brighten with color: tomato, broccoli florets, shredded carrots, green or red pepper, beets, even edible flowers.
  • Sweeten up: mandarin orange segments, sliced strawberries, chopped apples, dried fruit.
  • Make it heartier: sliced or chopped low-fat cheese, lean meat or turkey, tuna,  shrimp, tofu, canned legumes (rinsed and drained), cooked pasta, rice, or bulgur.
  • Add crunch: croutons, almonds, pecans, pistachios, pine nuts, walnuts, peanuts, sunflower seeds
  • Herb it: tarragon, chives, parsley, cilantro, marjoram, even mint.
  • Dress light, dress well: spoon on just one or two tablespoons, not a ladleful of dressing.



Brought to you by the Healthy Eating and Active Living Coalition of Pierce County Source:  365 Days of Healthy Eating from the American Dietetic Association (Wiley 2004), Roberta Larson Duyff, MS, RD, FADA, CFCS