Some Novel Salad Ideas
Summer is around the corner and you want to get bikini-ready. You’ve been working out hard, but now it is time to makeover your diet. So you think: “Hey, salad is a good way to eat healthy and light.” The problem is that eating the same salad every day is not only boring, it is also unwise. That’s because when you don’t vary your menu, you will probably miss some important nutrients and disease-fighting phytochemicals. Therefore, your best option is to include a variety of fruits and vegetables into your diet. Hey, do not despair. I have your back. Here, I give you a few suggestions of combinations of veggies, fruits, nuts, and dressings. To transform these salads into a complete meal, just pair them with a lean source of protein such as fish, chicken, turkey, or tofu, for example.
There are a couple of things to take into consideration. First, if you’ll be carrying salad as lunch to work, you must separate your greens from the other ingredients and the dressing. I’m sure you don’t want to have mushy vegetables for lunch. Also, keep in mind that fresh fruits and veggies are the best options. However, you may use frozen or canned food if fresh is unavailable. Just be aware of a few things. Canned beans are usually packed with salt, so drain and rinse them before consuming. In addition, choose fruits and vegetables that are packed in juice or water rather than in syrup or oil. Enjoy!
- Iceberg lettuce, corn, black beans, red onions, and red bell pepper with lemon dressing. Tip – Chop the red onion very thinly and cover it with lime juice to cut the heat. For the dressing, mix the juice of one lemon with one tablespoon of olive oil and one tablespoon of water. Add salt and ground pepper to taste. I usually combine all the ingredients (except the lettuce) with the dressing, salsa style. Add to the lettuce just before eating.
- Romaine lettuce, chickpeas, cucumber, tomatoes and kalamata olives with “tahini” dressing. Tip – Go light on the olives (three or four chopped is enough) because they are energy-dense. For the dressing, combine one teaspoon of tahini paste, the juice of half a lemon, one teaspoon of olive oil, a tablespoon of water, salt and pepper.
- Arugula, white beans, cherry tomatoes, pine nuts, and goat cheese with balsamic dressing. Tip – Your focus should be the arugula, the beans, and the tomatoes rather than the nuts and the cheese (use these almost as a garnish). Because the cheese is already salty, I usually dress this salad only with balsamic vinegar. If this is not appealing to you, you can mix one tablespoon of balsamic vinegar, one teaspoon of olive oil and one tablespoon of water for a velvety dressing.
- Artichoke hearts, asparagus, and mushrooms with olive oil, balsamic, and thyme. Tip – This one requires a little bit more prep time. Mix the chopped veggies with one teaspoon of olive oil, one tablespoon of balsamic vinegar, a pinch of salt and pepper, and a dash of thyme. Roast the mixture in a 450 degree oven for about 15 minutes. If you are not eating it right away, let it cool, and then put it in the fridge.
- Baby spinach, mandarin oranges, (or regular oranges), carrots, cashew nuts, and sesame seeds with honey-soy dressing. Tip – Peel and chop the orange into bite-size pieces and shred the carrots. Go lightly on the nuts. For the dressing, combine one tablespoon of low sodium soy sauce, one tablespoon of rice vinegar, and one teaspoon of honey. You may add water if you feel that it is too strong. Sprinkle the sesame seeds on top.
- Red cabbage, apples, and raisins with apple cider vinaigrette. Tip – In a sauce pan, combine the chopped cabbage with two tablespoons of apple cider vinegar, one teaspoon of honey, and one teaspoon of water. Cook it for about five minutes. Add the chopped apples and a handful of raisins. Let it cool before refrigerating.
- Mixed greens, pears, pecans, and blue cheese with honey-mustard dressing. Tip – Don’t go overboard on the cheese and nuts. Remember: use them as a garnish. For the dressing, mix ½ teaspoon of whole-grain mustard, one teaspoon of honey, one tablespoon of vinegar (any of your choice), and one tablespoon of water. Add salt and pepper to taste.