If you’re trying to introduce more salads to your meals now, it would be best to know how to prepare a healthy salad recipe. It takes more than just putting greens together and mixing them with salad dressing. You might want to consider these tips before working on your next delicious meal.
Add Lean Protein
If you’re not strictly vegetarian, you can add a protein source, such as canned tuna, grilled chicken breast, or steak. If you have salmon, shrimp, or hard-boiled eggs, you can use these options, too.
For vegetarians, you can still get protein from chickpeas, with each cup containing as much as 12g of protein. Other plant-based protein sources include tofu, edamame, black beans, nuts, quinoa, and lentils. Keep your healthy salad interesting but nutritious by switching proteins now and then.
Enjoy A Variety Of Greens
Spice things up by going beyond using romaine or spinach. Try using leaf lettuce, parsley, arugula, or watercress, or combine these leafy and delicious greens. For winter, chard, Chinese cabbage, kale, collards, or beet greens would be great choices. If you want to add tough greens, blanch them first.
Aside from some greens, add some purple vegetables. These are rich in antioxidants as well as anthocyanins, which can stabilize sugar levels.
You might want to avoid pale or iceberg lettuces, though, because they contain more water than nutrients.
The more colors your salad has, the more vitamins, antioxidants, minerals, and other nutrients are likely in it. Don’t limit yourself to green salads when you can put in corn kernels, asparagus, multi-colored peppers, and red onion. You can also add mushrooms, avocado slices, pomegranate seeds, tomatoes, beets in different colors, and whatever vegetable you can find in your refrigerator.
Make It Crunchy
Look forward to eating your healthy salad recipe by adding some crunch to it. Put some cucumber, celery, walnuts, edamame, almonds, pea pods, or sunflower seeds in your salad. You can also try purple cabbage, broccoli florets, and alfalfa sprouts, whatever is more accessible to you.
Give It A Fruity Twist
Add more texture to your salad by adding slices of pear or apple for some vitamin C. You can also go for berries, such as blueberries, strawberries, blackberries, or raspberries. These are rich in flavonoids, fiber, and vitamin C. However, it would be best not to put too many fruits to avoid adding more sugar to your salad. Don’t use dried blueberries, cranberries, dates, cherries, or raisins because these contain more sugar than their fresh counterparts.
Monitor Your Add-ins
The basic tip in preparing a healthy salad recipe is to prepare as many leafy greens, even purple ones. It’s good to have healthy fats, such as nuts, olives, or avocados, but add only one source to avoid increasing the salad’s fat content.
Prepare Your Own Salad Dressing
You can monitor the calorie count of the ingredients used in the salad dressing if you make it yourself. Mix olive oil with salt, balsamic, pepper, Dijon mustard, and a sprinkling of honey. You may also use lime juice, lemon juice, or red wine for your dressing.
Check Out Your Cupboard
If you want to add some more to your salad, your cupboard might have the answer to what you’re looking for. Look for artichoke hearts, green or black olives, hearts of palm, banana peppers, or mushrooms. Just make sure to check their salt content.
Learn to love eating healthy salads by knowing how to prepare it yourself. Use these tips until such time when you can experiment on your own and make even more nutritious and interesting salads.