Do a Salad Makeover

Armen Hareyan's picture

Tired of the same old garden salad for dinner? National Salad Month is the perfect time for a salad makeover. A variety of vegetables and fruits add different nutrients, health-promoting phytonutrients, flavor, and appeal to your meals.

Salad making has no rules except: Use high-quality ingredients, clean fresh ingredients, and toss (if it's a garden salad) just before serving. Go easy with the high-fat dressing.

Add more health-promoting benefits - and interest - to your salad today.

Mix your greens: spinach, Romaine, red leaf, watercress. The deeper the color, the more carotenoids and health-promoting benefits.

Brighten with color: tomato, broccoli florets, shredded carrots, green or red pepper, beets, even edible flowers.


Sweeten up: mandarin orange segments, sliced strawberries, chopped apples, dried fruit.

Make it heartier: sliced or chopped low-fat cheese, lean meat or turkey, tuna, shrimp, tofu, canned legumes (rinsed and drained), cooked pasta, rice, or bulgur.

Add crunch: croutons, almonds, pecans, pistachios, pine nuts, walnuts, peanuts, sunflower seeds.

Herb it: tarragon, chives, parsley, cilantro, marjoram, even mint.

Dress light, dress well: spoon on just one or two tablespoons, not a ladleful of dressing.

Source: 365 Days of Healthy Eating from the American Dietetic Association