How to Have Fun with Salads!

Created by: Kristen Carli, Dietetic Intern

Salads are a great way to incorporate more plant food into your diet: fruits, vegetables, legumes, nuts, seeds, etc! They can be served as a side dish along with your main meal or they can be your entree.

How to make delicious salads

Utilize all sorts of ingredients to create endless combinations. Follow the tips below to build a variety of different types of salads. Mix and match ingredients by choosing from each of the columns below.

Build a Base:

Start with leafy greens.

• Arugula
• Boston lettuce
• Escarole
• Green leaf lettuce
• Iceberg lettuce
• Kale
• Mixed greens
• Napa cabbage
• Radicchio
• Romaine
• Spinach

Add Vegetables:

Chopped, diced, shredded, or whole

• Artichoke hearts
• Bean sprouts
• Beets
• Bell pepper
• Bok choy
• Broccoli
• Carrots
• Cauliflower
• Celery
• Corn
• Cucumbers
• Onion
• Peas
• Radishes
• Sugar snap peas
• Tomatoes
• Water chestnuts
• Zucchini

Choose Your Fruits:

Fruits can be great in salads. Explore different varieties and discover your favorites.

• Apples
• Blueberries
• Dried cherries
• Dried cranberries
• Grapes
• Mandarin oranges
• Melon
• Pear
• Raisins
• Strawberries

Pick Some Beans:

Beans can provide a perfect addition of plant-based protein and extra fiber to your salads.

• Black beans
• Chickpeas
• Edamame
• Kidney beans
• Navy beans

Entree Salad Proteins:

For a main dish salad, add a larger source of protein.

• Beef
• Chicken
• Ham
• Hard-boiled egg
• Salmon
• Shrimp
• Tofu
• Tuna
• Turkey

Extras:

Add flavor and variety by sprinkling on cheese, nuts, etc.

• Blue cheese
• Cheddar
• Feta
• Mozzarella
• Parmesan
• Almonds
• Cashews
• Peanuts
• Pecans
• Walnuts
• Avocado
• Chow mein noodles
• Croutons
• Olives
• Sunflower seeds

Example Salad Combinations:

• Romaine, chicken strips, black beans, corn, grape tomatoes, and avocado
• Mixed greens, chickpeas, cucumbers, blueberries, pecans, and feta cheese
• Napa cabbage, red onion, mandarin oranges, shrimp, and sliced almonds

Salad Dressing:

To finish it off, top with a store-bought low-fat dressing, or dress with olive oil, vinegar, salt & pepper.

Material adapted from eatrightpro.org