Savory Salads
Salads need not be boring. Adding fruit, nuts, cheese and a protein source likes beans or grilled chicken not only improves the taste and texture of salad, but can also raise the nutrient content of your favorite greens. You can also add cooked/cooled grains to make your salad a complete meal. Mix and match the following ingredients in your next salad.
| Greens:Bibb lettuceBoston lettuceIceberg lettuceRadicchioRomaineSpinachSpring mix | Vegetables:Bell peppersCeleryCarrots-shreddedOnions (green, red, white, yellow)RadishesTomatoes (cherry, grape) |
Fruit: Apples (Fuji, Gala Granny smith, Jonathan)Cherries- driedCraisins, dried cranberriesGrapes (green, black, red)Oranges (mandarin, fresh/juice orange)Pears (Bartlett, Bosc, Comice, D'anjou)Raisins (black or yellow)
| Protein:Beans (black, garbanzo, kidney)Beef stripsChicken stripsEggs, hard boiledFish (salmon, tuna, other)Turkey strips | Nuts/Seeds:Almonds (chopped, slivered)PecansPine nutsPistachiosPumpkin seedsSunflower seedsWalnuts | Cheese:Blue cheese/gorgonzolaCheddar (2% milk, shredded)Feta cheese (low fat)Fontina cheeseGoat cheeseMozzarella cheese (2% milk, shredded) |
Classic balsamic vinaigrette:Ingredients:1/2 cup olive oil1/4 cup Balsamic vinegar1 Tbsp. Dijon mustard1/4 tsp. saltCombine all ingredients together in a bowl. Makes 3/4 cup dressing (12 Tbsp).