Summer recipes usually mean no-cook meals, crunchy salads and other refreshing dishes. A salad by name, does not make it a healthy choice. The right toppings can create a filling meal loaded with vitamins, minerals, protein, healthy fats and smart carbs. Good salad choices all come down to ingredients. Included below are ideas for a few healthy mix-ins and higher fat and calorie items to limit:
HEALTHY MIX-INS
- Variety of leafy greens: romaine, bibb, spinach
- Mix of vegetables: Crunchy carrots, jicama broccoli, tomatoes, bell peppers, beets, red onion, corn
- Olive oil and vinegar
- Grilled chicken or fish, beans, edamame
- Light mayonnaise, low-fat sour cream or plain yogurt
- Nuts and seeds
- Low-fat feta or parmesan
- Avocado, salsa, hummus, eggs
- Fresh fruit
HIGHER FAT AND CALORIES
- Crispy noodles
- Croutons
- Creamy dressings that can be more fat than a cheeseburger and fries
- Crispy fried chicken
- Mayonnaise
- Candied nuts
- High-fat cheese
- Bacon
- Dried fruit
You can control what goes into your salad. Keep tabs on your portions of higher-calorie toppings by asking for them on the side at restaurants and making salads at home.
“The essence of a good salad is simplicity. Clean, bright flavors that, when brought together, bring out the best in one another.” Chuck Williams