How to Make a Hearty Healthy Salad
Elevate your salad from side dish to center-plate star by adding just a few additional ingredients for a nutrient rich 和 filling meal.
Here are some building “blocks” to make a delicious 和 filling salad:
- 绿色. Choose dark, leafy lettuces such as romaine, spinach or arugula.
- 蛋白质. Add more satisfaction to your salad with grilled skinless poultry or fish with omega-3 fatty acids, 比如三文鱼, 鳟鱼和鲱鱼. Mix in a chopped hard-boiled egg or a small amount cheese (choose low-fat, low-sodium cheeses such as mozzarella or Swiss). 放入一罐鹰嘴豆, 肾脏, navy or black beans (choose low-sodium or no-salt-added varieties 和 rinse 和 drain them well). 无盐坚果, 比如山核桃, 杏仁和核桃, give your salad extra crunch 和 a dose of healthy fat. All these protein foods will keep you feeling fuller longer.
- 水果. Slice up a variety of colorful fresh fruit that is in season or on sale. If you are using fruit canned in juice or frozen, drain well 和 pat dry so your leafy greens don’t get soggy. Dried fruits without added sugars are another super salad ingredient.
- 蔬菜. Raw vegetables including carrots, 黄瓜, 萝卜, 青椒, broccoli 和 cauliflower add great crunch 和 color. Roasted vegetables such as beets, potatoes or squash add terrific flavor 和 a little bit of sweetness to any main meal salad.
- 全谷物. Warm or cold whole grains add bulk 和 satisfaction. Try whole-wheat couscous, barley, quinoa, bulgur, sorghum or wild rice. To save money, look for whole grains in the bulk aisle of your grocery store. Whole-wheat pastas are also an inexpensive way to bulk up any basic salad.
- 草本植物. For a flavor boost, sprinkle in chopped dried or fresh herbs, such as basil, thyme, oregano or mint.
- 坚果和种子. Sprinkle a small h和ful of unsalted seeds, 比如向日葵或南瓜, 和/或切碎的无盐坚果, 比如山核桃, 核桃和杏仁, to add some healthy fats to the salad.
- 调味汁和油醋汁. Bottled dressings often have added sugars 和 excess sodium, so try making your own. It’s easy to do with just a few pantry ingredients: oil, vinegar 和 spices. Jazz it up with tasty ingredients including chopped fresh herbs, 切碎的洋葱, 大蒜或大葱, 和/or a squeeze of citrus juice (orange, 柠檬或酸橙.)
To get started, try this basic vinaigrette dressing that serves four:
- Whisk together ¼ cup olive or canola oil, ¼ cup balsamic vinegar 和 ¼ teaspoon ground mustard.
- Add a dash or two of black pepper.
- Pour over salad greens, tossing to coat.
需要更多的想法? 试试这些 沙拉的食谱.
