March 28, 2024

Build a Simple, Satisfying Salad by Laura Maydak

Build a Simple, Satisfying Salad (& Examples to Get You Started):

It’s time to end your love-hate relationship with salads.  Learn to find the right balance between flavor and nutrition by following these tips:

1. Choose a Leafy Base (at least 2 cups)
- Darker greens are more nutritionally dense.  While iceberg lettuce isn’t bad, you get more nutritional bang per bite with darker greens.

2. Choose a Lean Protein (3 – 4 oz)
- Prepare your protein in a healthy way (grilling vs. frying), and don’t forget vegetarian sources – use these proteins alone or in combination.

3. Choose a Healthy Fat (1-2 serving – amounts vary by ingredient)
- Certain vitamins and phytonutrients in fruits and vegetables need fat for absorption – so don’t leave it out!  Keep serving size in mind, though – more isn’t necessarily better.

4. Bulk it Up with Fruits and Vegetables
- Pump up your salad’s color, volume, and nutritional value – just be cautious of the serving sizes for starchier vegetables.

5. Jazz it Up
- These toppings aren’t necessary, but they add extra flavor.  Some are higher in carbohydrates and fat than others – so consider your needs, and choose portions wisely.

6. Dress it Up
- Use citrus juice, vinegar, or olive oil-vinegar mix.  If using store-bought dressings, read the Nutrition Facts panel and ingredients to choose the best option.

Here are some examples to get you started:

Southwestern:
- Base: Romaine
- Protein: Black beans and/or grilled chicken
- Healthy Fat: Avocado or olive oil-based dressing
- Bulk it Up: Carrots, corn, onions, peppers, tomatoes
- Jazz it Up: Cilantro, low-fat cheese
- Dress it Up: Lemon or lime juice (Bonus: This will help keep the avocado from browning!) or olive oil-based dressing

Mediterranean:
- Base: Mixed greens
- Protein: Chickpeas, tuna or salmon (Bonus: Fatty fish double as a protein and healthy fat)
- Healthy Fat: Fatty fish, olives, olive oil-based dressing
- Bulk it Up: Artichoke hearts, cucumber, peppers, red onion, tomatoes
- Jazz it Up: Low-fat/fat-free feta cheese, whole-wheat orzo
- Dress it Up: Vinegar or olive oil-based dressing

Roasted Vegetable:
- Base: Kale
- Protein: Grilled chicken or tofu
- Healthy Fat: Olive oil-based dressing or walnuts
- Bulk it Up: Roasted – Asparagus, broccoli, carrots, cauliflower, mushrooms, onions, sweet potatoes
- Jazz it Up: Low-fat cheese, wheat berries
- Dress it up: Lemon juice or olive oil-based dressing

Laura is currently a graduate student in the University of Pittsburgh’s Coordinated Masters in Nutrition and Dietetics program on her way to become a registered dietitian.  Connect with Laura on LinkedIn or on twitter (@lmaydak) for motivation and tips to live your healthiest, happiest life – all given with a healthy dose of humor.

Summer Salad Recipes by Kathy Smart

Baby Spinach and Strawberry Salad
(4 Servings)

Ingredients:
1 teaspoon olive oil
4 tablespoons slivered almonds or pecans
3 tablespoons of olive oil
2 tablespoon of balsamic vinegar
4 cups of washed baby spinach
1 cup of sliced strawberries
4 tablespoons of crumbled goat feta cheese

Recipe Accolades:
Simple and Quick
Diabetic Friendly
Low Glycemic
Gluten and Wheat Free
No Added Refined Sugar
Vegetarian
High in Iron

Directions:
Toast slivered almonds with 1 teaspoon of olive oil over medium heat until brown. Set aside.
In a small bowl, add vinegar and whisk in olive oil until emulsified. Divide baby spinach between 4 plates. Top each plate with sliced strawberries, and garnish with crumbled feta cheese and toasted almonds. Drizzle with vinaigrette just before serving. 
 

High Protein Quinoa Salad
(4 Servings)

Ingredients:
1 cup quinoa, rinsed
1 ½ cups of cold water
 ½ teaspoon sea salt
3 tablespoons each of fresh lemon and lime juice
1 teaspoon sea salt
½ teaspoon tabasco sauce
½ cup of kernelled corn
1 small red onion minced
1 small jalapeno minced or ½ teaspoon of red pepper flakes
1 red pepper finely diced
3 minced green scallions
¼ cup chopped fresh cilantro
2 tablespoons of minced chives

Recipe Accolades:
Simple and Quick
Egg Free
Dairy Free
Gluten and Wheat Free
High Protein
High Fiber
No Added Refined Sugar
Vegan/ Vegetarian

Directions:
Bring water to a boil and add ½ teaspoon sea salt and quinoa. Return mixture to a boil, cover and reduce heat to low and simmer for 15 minutes. Turn off heat and keep pot covered for 5 minutes.  Spread quinoa on a tray to cool.

In a large bowl, whisk lemon and lime juices with tabasco sauce and salt until well combined.  Add all vegetables and herbs, mixing thoroughly. Add cooked quinoa and toss until thoroughly combined. Adjust seasoning, adding salt, pepper and fresh lime juice as desired.

 

Pesto Pasta Salad
(6 Servings)

Ingredients:
6 cups of cooked brown rice pasta
3-4 cloves of garlic- crushed
1 teaspoon white vinegar
¼ cup of extra virgin olive oil
½ red onion chopped fine
½ jar of small olives- sliced thin 3oz
¼ cup of pesto
1/2 cup of light feta cheese- crumbled*
1 bunch of parsley- chopped fine

Recipe Accolades:
Simple and Quick
Dairy Free
Diabetic Friendly
Egg Free
Gluten and Wheat Free
High in Fiber
Low Glycemic
No Added Refined Sugars
Vegetarian/ Vegan (if using tofu

Directions:
Cook the pasta according to package directions, rinse pasta well.
While pasta is cooking, prepare the vinaigrette. In a bowl, add crushed garlic, vinegar and slowly whisk in olive oil until mixture is emulsified. Add onions, olives and pesto, mixing until combined. Add hot pasta to the bowl and toss. While still warm add the feta cheese, and chopped parsley, tossing until well combined. Salad can be served warm, or can be chilled in refrigerator and served cold.

*Crumbled goat feta or crumbled firm tofu can be substituted for feta cheese if dairy intolerant/vegan.

 

Asparagus Salad
(6 Servings)

Ingredients:
4 cups cooked asparagus, 1/2″ pieces
1 cup chopped grape tomatoes
¼ cup chopped red onion
¼ cup crumbled light feta cheese
2 tablespoon fresh lemon juice
1 teaspoon dried oregano
1 teaspoon olive oil
¼ teaspoon sea salt

Recipe Accolades:
Simple and Quick
Gluten and Wheat Free
No Added Refined Sugars
Diabetic Friendly
Vegetarian

Directions:
Steam asparagus until crisp tender. In a bowl, whisk together lemon juice, olive oil and sea salt.  Add cheese, onions and tomatoes. Add asparagus while still hot and toss with other salad ingredients. Allow to stand until warm, toss again and serve while asparagus is still warm.

 
Recipes contributed by Kathy Smart. TV Host, Chef and Nutritionist of “Live The Smart Way” TV show~ North America’s first Gluten Free TV Cooking Show, Best Selling Author, North America’s Gluten Free Expert, Media Personality, Nutritionist, Chef and Personal Trainer, Recipient of “Eat Right Award” in the Health Leadership Award. For more information, go to www.LiveTheSmartWay.com. Or follow Kathy via Twitter: Smart_Kitchen and Facebook: Live The Smart Way