By: Dana Gardner, MS RD LD/N
Salads are a great way to get in your vegetables daily. However, they can often be less satisfying, leaving you hungry and reaching for something more filling within an hour after eating. We have the best intentions when we make our salad by focusing on filling the bowl with an array of greens. However ,by adding a few nutrient dense ingredients, that salad can turn into a powerhouse meal.
Building a Heartier Salad
The Base
Instead of using iceberg lettuce, choose darker greens such as spinach, kale, collards, or arugula as your base. These darker greens will provide more nutrients including fiber which can help you stay fuller longer. These also offer a heartier texture that provides a bit more bite for the meal. Also, you don’t have to choose just one of these greens, feel free to mix a few of them together in one salad.
The Mix Ins
Next up, choose mix ins that provide an array of textures, flavors, and colors. Vegetables such as bell peppers, broccoli, beets, and radishes – just to name a few – can add the variety that provides a range of nutrients. These options are often more filling and add bulk to the salad.
The Fiber
Many times, salads can lack a great fiber source which can lead to less satiation. Consider fiber rich foods such as quinoa, sweet potatoes, lentils, edamame, and whole wheat croutons as they can provide you with the energy and satisfaction that you need and desire.
The Protein
Protein is a key ingredient for a more satisfying salad. Adding grilled chicken, salmon, lean steak, or even hard-boiled eggs can help boost the protein content in your salad. If you lean towards a plant-based meal plan, items such as chickpeas, beans, lentils, and tofu are also great choices.
The Fat
All fats are not created equal, and some fats can provide health benefits. Adding nutrient rich fatty foods such as avocados, nuts, seeds or even a drizzle of olive or avocado oil can add value to your salad.
Still need more ideas? check out these recipes:
Avocado Chicken Salad
Caribbean Cobb Salad with Salmon
Greek Salad with Quinoa
Chop Chop Mediterranean Salad
Healthy Avocado Lime Dressing
Maple-Dijon Balsamic Dressing
Want more?
Check out our previous edition of Food for Thought!
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Did you know that there are natural supplements proven to be as effective as certain pharmaceuticals? While natural herbs and supplements are not FDA-regulated and should be used with caution, studies have found that there are natural remedies for almost anything. Next time you find yourself struggling with one of these common dilemmas, or you want to proactively defend your health, consider trying out nature’s science-backed alternative! Check with your primary care provider before starting any herbs or supplements.
