Monday, January 26, 2015

Leave Your Old Salad Behind

You did it - you made that resolution to be healthier in 2015, and now it’s time to get down to business.  One way to jumpstart your healthier you is by including salad in your diet every day.  What could be healthier than a big, fresh salad loaded with vitamins and nutrients to get you through the winter blahs?

Getting creative with ingredients and trying new combinations will help fight the boredom of a standard restaurant dinner salads.  Start with a bed of lettuces, skipping the iceberg which is lower in nutrients – try romaine, mixed baby greens and spinach which are rich in vitamins A, C, K and fiber. 

Toss in some super foods like berries, walnuts, tomatoes and broccoli - all provide multiple nutrients as well as promote wellness and weight control. 


Add in some protein - beans, turkey or hard-boiled eggs to keep you satisfied and full longer.   
Sprinkle on some cheese for flavor, calcium and more protein – just be careful not to overdo it.  A smaller amount of a strong-flavored cheese such as Brie, feta, gorgonzola or bleu will go a long way. 

Stay away from croutons, crunchy noodles, high-fat cheeses and creamy dressings – these just add extra calories, fat and salt and can quickly derail your good intentions.  Try a low-calorie fruity vinaigrette, or simply drizzle a little olive oil and red wine or balsamic vinegar.

Whatever you decide to toss into your salad, choose wisely and you’ll have a side dish or meal that won’t leave you feeling hungry.  

Here are a couple of my favorite combinations.


Inspired by a salad I had while visiting Paris - brush thin slices of a baguette with olive oil, spread with goat cheese and toast in a 400° oven for 10 minutes. Place over spring mix, drizzle with olive oil and balsamic vinegar, and sprinkle with salt and pepper.

Packed with super foods, combine spring mix, Bibb or butter lettuce, sliced yellow bell peppers, Bosc pears, blueberries, chopped walnuts and bleu cheese crumbles. Dress with a pomegranate or strawberry vinaigrette.


Have a great week!  


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