March 1, 2016

5 Things to Add to Your Salad

winter-chopped-salad-I-howsweeteats.com-1-2

Winter Salad Recipe & Image via How Sweet Eats 

Salads are an interesting balance. Don’t get me wrong, I love a good salad, but its tricky. On one hand, I need salads to be filling. I’m getting my veggies and yummy greens, but I also want fats and protein to fill me up and keep me satisfied.

On the other hand, I don’t want to fall into the salad trap that becomes unhealthy (think restaurant salads with creamy dressing, fried toppings, and loads of cheese).

How I Build My Salads:

To keep the balance, I start with fresh greens – usually spinach, baby kale, or a spring mix – and build a base of about 2 cups of greens. Then, I add more fresh veggies, like cucumber, peppers, and tomatoes. Ideally, I add a cup of these veggies. Next up is protein, which might be an egg (fried or boiled), beans, turkey, chicken, or fish. Finally, I add little extras for added flavor.

Looking to add something to your salads? Here are some ideas!

1| Roasted Veggies: So much more flavor and texture! I like butternut squash, bell peppers, zucchini, and sweet potatoes. I roasted them at the beginning of the week, and add them to salads as I go!

2| Fruit: For fresh fruit, I reach for apples, pears, and berries. For dried fruit, I add cranberries, blueberries, and apricots.

3| Fats: Avocado, pecans, walnuts, and sunflower seeds are all favorites.

4| Protein: Canned tuna is an easy go-to for me, as well as sliced turkey or chicken from the deli. A frozen turkey burger or veggie burger is always a quick option when time is tight. Crumbled turkey bacon is also a fun addition! (Going veggie? add a protein rich grain like quinoa)

5| Extras: Olives, pickled banana peppers, artichoke hearts, marinated mushrooms, or even a spoonful of olive tapenade.

Here are some yummy salad recipes to try:

salad-nicoise-vertical-b-640

Nicoise Salad via Simply Recipes 

Kale-Butternut-Squash-and-Apple-Salad-10

Kale & Butternut Squash Salad via Little Broken 

Speak Your Mind

*