by Danielle Maguire, Nutrition Program Director
With warm weather and fresh Michigan fruits and vegetables on the horizon, let’s talk salads! May is National Salad Month, which was created in 1992 to encourage people to incorporate salads in their diet and eat healthier.
Some common misconceptions about salad: You don’t have to eat salad to be healthy and not all salads are healthy! If you don’t like salad, there are many other nutritious foods in each food group that can provide you with all the nutrition you need. Not all salads are healthy – if you add too many high-fat, high-calorie items to your salad, you may be working against your goals.
Building a Better Salad
Start with leafy greens: Iceberg lettuce, spinach, romaine, kale, or arugula – there are so many to choose from! The darker the leaves, the more nutrient-rich the lettuce. Dark leafy greens offer high levels of fiber, iron, and other great vitamins and minerals.
Protein: Adding protein to your salad will keep you feeling fuller longer. You can add a hard-boiled egg, grilled chicken, salmon, beans, low fat/low sodium cheese, or unsalted nuts. If you’re adding nuts, a small handful is all you need!
Grains: Adding grains can also help you feel fuller longer. Whole wheat croutons, quinoa, and wild rice are great options!
Fruits & Vegetables: Fruits can add some tasty sweetness, whether sliced fresh or dried fruit. Vegetables can add crunch and flavor – try carrots, cucumbers, peppers, broccoli or whatever you may have on hand!
Dress it up: Go for oil-based dressings like vinaigrettes, as oils like olive oil are a healthy unsaturated fat. These are often lower in calories and smaller amounts can be used verses the thick mayonnaise-based dressings. Making your own dressing with oil, vinegar and spices from your pantry is simple, tasty, and won’t break the bank.
Your salad doesn’t have to be boring! With a few simple additions, it can be a delicious, healthy, and inexpensive meal. Use what you have on hand or try new toppings until you find what you love!
Sources: American Heart Association, Academy of Nutrition and Dietetics.
Apple Feta Spinach Salad
This spinach salad recipe is crunchy, sweet, and full of fresh flavors!
Yield: 2 – 4 servings | Prep Time: 15 min
Ingredients:
- 3-4 cups baby spinach
- 1 Gala apple, diced
- ½ cup dried cranberries
- 3 Tbsp chopped almonds
- ½ cup feta cheese, crumbled
For the Dressing: - ¼ cup olive oil
- 1 Tbsp honey
- ¼ cup apple cider vinegar
- 2 tsp Dijon mustard
Instructions:
- Prepare the honey-apple cider dressing by whisking olive oil, honey, apple cider vinegar, and mustard together in a small jar until combined. Season with salt and pepper to taste.
- Toss all the spinach salad ingredients together in a large bowl. Drizzle the dressing, toss, and enjoy!
Source: eatwell101.com
