Are you tired of making a mediocre salad? Salads can be very healthy for you, but we don’t always make them that way. Do you only have one or two colors on your salad or load it with a high calorie dressing or other high calorie foods? Some salads can cost you as many as 1,000 calories or more. Try following these simple steps to a healthier salad.


  1. Choose Your Greens

o   The darker or redder, the better

o   Choose romaine and leaf lettuces, baby spinach or a kale mix

o   Iceberg and other pale lettuces are high in water content and contain fewer nutrients


II.   Give It Color and Crunch

o   The more color you add, the more nutrients you will be consuming

o   The sky is the limit with fruits and veggies

     -  Mix it up and try adding red, orange, green pepper, beets, purple cabbage, celery, cucumber, carrots, strawberries, blueberries, mandarin oranges, peaches, grapes, etc…

o   You can also add more crunch by adding almonds, pecans, walnuts and sunflower seeds


III.  Add Some Protein

o   Protein can help balance your meal and help you feel fuller

o   Sources of protein can be from black beans, kidney beans, chicken, turkey, fish, lean beef, hard boiled eggs, low fat cheese or even tofu

o   Try to avoid full fat cheese because it can be high in saturated fat


IV. Lastly, Add Your Salad Dressing

o   Oil and vinegar are great choices

o   Oils in salad dressing help us absorb the fat-soluble vitamins A, D, E and K

o   A small portion of 1-2 tablespoons is all that should be needed



Fruit and Vegetable Salad Supreme

1/2 pound asparagus spears, cut into bite-size pieces

2 cups thinly sliced carrot

8 cups mixed salad greens

2 cups sliced strawberries

1/2 cup light balsamic vinaigrette

1 cup (4 ounces) crumbled feta cheese

1/2 cup pecan halves, toasted


Bring a large saucepan filled with water to a boil. Prepare a bowl of ice water. Add asparagus and carrot to boiling water. Remove after 2 minutes, or when color has brightened; drain and plunge into ice water. Drain, and pat dry.  Combine salad greens, strawberries, and vegetables. Add dressing; toss well before serving. Top with cheese and pecans.

Yields: 4 Servings

Serving Size: 2 ¾ Cups

Nutrition Information Per Serving: 227 kcal, 7 grams of protein, 15 grams of fat