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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