A salad has got to be the world's perfect meal since it's low in calories, extremely filling because of all the fiber, and so nutritious because of the variety of veggies. Since there are endless ingredients you can add to change up the flavor, you can have a different salad every day of the week and your taste buds will never get bored. Here are some ingredients to make this healthy meal even better.
The darker the greens, the more nutritious they are, so start off with spinach, romaine, or mesclun greens for the base of your salad. Not only do dark greens make your salad healthier, they also add a more robust flavor.
Veggies aren't chock full of protein, so to make your salad more well-rounded, add some lean protein. Grilled chicken or salmon, baked tofu, beans, or a hard-boiled egg are excellent choices. They satiate your hunger longer than if you ate the veggies alone.
Apples and pears are commonly added to salads, but other fruits taste great with veggies as well. Experiment with sliced grapes, blueberries, strawberries, melon, or bits of orange or grapefruit. The sweetness adds a little unexpected zing, so you may even be able to skip out on the dressing. Plus fruits add extra fiber and vitamins, and they're lower in calories than dried fruit.
Sprinkle on some nuts like walnuts, sliced almonds, or pecans, or some seeds like sunflower, pumpkin, or flax seed for even more protein and fiber. Since they tend to be high in calories, just add about a tablespoon. Remember that although nuts are high in fat, it's the healthy fat your body needs. Plus the crunchy texture will make your salad much more exciting.
Avocado has a bad reputation since it's high in calories, but this creamy fruit is also high in oleic acid, a healthy fat that may help lower cholesterol. Avocados are also high in potassium, vitamin K, and fiber. Just like nuts, don't overdo and just slice up a quarter of one in your salad. It adds 80 calories, 244 mg of potassium, 3.4 grams of fiber, and one gram of protein.
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