Getting in enough fruits and vegetables can be a challenge. With summer in full swing, an easy way to get in fruits and vegetables in a cool, refreshing way is to add them to salads. Below are tips and tricks to turn boring salads into exciting meals.
Components, What It Adds, and Examples
The base layer of your salad! Should be the main layer and should compliment upper layers. If your vegetables or fruit are very juicy, you want a firmer lettuce to hold up the salad.
Ex: Romaine, iceberg, butter lettuce, spinach, spring mix, noodles, rice, shredded broccoli, or cabbage
The meat and cheese adds protein to help keep muscles and bones strong. Add a savory component to salads.
Ex: Chicken, beef, pulled pork, tuna, feta cheese, shredded cheddar, salmon, or eggs
The vegetable and fruit toppings add vitamins and minerals, fiber, and flavor.
Ex: Cucumbers, tomatoes, onions, olives, berries, dried fruit, peppers, or pickled veggies
The crunchy element improves texture and flavor of the salad. Add fiber, depending on what is added.
Ex: Croutons, tortilla strips, nuts, sunflower seeds, fried onions, crispy noodles, or rice
The seasonings add flavor to all elements of the salad. Adding seasonings to salad can take them to the next level.
Ex: Basil, oregano, lemon juice, lemon pepper, garlic powder, or blends
The homemade dressings are easier than you think. Acid (lemon juice, vinegar, buttermilk) + fat (plant-based oils, cheese) + a pinch of sugar can make an incredible dressing.
Ex: vinaigrettes, or mustards
Salads don’t have to be complicated or expensive, either! See below for salads that use the same base ingredients but create three completely different salads to reuse ingredients and simplify preparation.
Easy Salads 3 Ways (Each serves 4) All salads use:
·4 cups spring mix, spinach, 50/50 blend, or romaine lettuce
·12 oz cooked chicken (can be boiled and shredded, grilled and diced, shredded skinless rotisserie chicken, or sauteed diced chicken)
·6-8 oz crumbled feta cheese or shredded cheese of your choice
Mediterranean Salad:
·4 oz pickled banana pepper rings
·2-4 oz pitted kalamata olives
·1 small peeled, diced cucumber
·¼ diced red onion
·2 tsp Greek seasoning
·Dressing: 2 Tbsp olive oil, 2 tsp pickling liquid from olives and banana peppers, 2 tsp sugar, ½ tsp salt
BBQ Chicken Salad:
·½ diced red onion
·2-4 oz chopped dill pickles
·4 oz shredded carrot
·4 oz croutons or 2 oz sunflower seeds
·Optional: 2-4 oz crumbled bacon or turkey bacon
·4 oz BBQ sauce or BBQ Ranch (BBQ Sauce and Ranch 1:1 mixed together)
Honey Strawberry Salad:
·1 cup sliced strawberries
·4 oz chopped pecans
·¼ diced red onion
·½ diced red pepper
·½ tsp dried mustard
·Dressing: 2 Tbsp olive oil, 1 Tbsp balsamic vinegar, 1 Tbsp honey or brown sugar, ½ tsp salt, 1 tsp smoked flavoring (liquid smoke)