Anyone trying to lose weight has attempted to master the art to making healthy salads. Beyond the basic bed of lettuce and sliced tomatoes, there are limitless blends of other salad ingredients.
To celebrate National Salad Month, our experts at Weight Success Centers™ have built a six-step salad prep list for building a flavorful and filling salad topped with nutrients.
How to Prepare Satisfying Salads for Lunch or Dinner
· First, build your salad on a bed of leafy greens. Yes, leafy greens are a perfect foundation for healthy salads. For essential vitamins and minerals, start with a heap of kale, arugula, or spinach. These greens have fiber and antioxidants to add an array of benefits to your lunch or dinner salads.
· Second, bulk up your salad with raw or cooked vegetables. Add crispy cruciferous vegetables with fiber to make you feel full. For digestive ease, you could cook those tasty veggies. Don’t hesitate to top a salad with baked broccoli, seasoned cauliflower, roasted eggplant, squash, or vegetable medley. Enjoy a satisfying meal and manage your weight by filling up on vegetables.
· Third, add flavorful foods with the nutrients your body needs. Customize salads for your nutritional needs and your personal palate. If you like crunchy salads, add the sweetness of carrots or the flair of red peppers. These could boost your intake of carotene for better skin and eye health. For an immune boost, make a spinach salad topped with the delicious flavor of mushrooms.
· Fourth, pack lean proteins on your salad plate. To truly make a healthy salad, you will want to add lean proteins, such as beans, seeds, nuts, low-fat cheese, seafood, or skinless chicken. A few of our favorites include fiber-rich garbanzo beans or seasoned Tempeh. Proteins like salmon, walnuts, or flaxseeds are also great salad add-ons to boost your Omega-3s.
· Fifth, don’t forget about fruit for toppings. Healthy salads may also be topped with a serving of fruit. Certain fruits like antioxidant-rich berries or fiber-rich apple slices pair well with walnuts and can be flavorful complements for savory salads. Many salad ingredients also pair well with Vitamin-C-rich citrus fruits to boost your immunity. Mix and match toppings to excite your tastebuds.
· Sixth, skip the high-calorie and high-fat dressings. This final step is important. Overly processed and high-fat dressings can ruin a healthy salad. Instead, drizzle extra virgin olive oil on with fresh herbs, or add a small serving of a low-calorie dressing. Contact Weight Success Centers™ for healthy salad dressings, recommendations, recipes, and other delicious meal planning tips.
We hope these steps help you build healthy salads for lunch or dinner! Share this salad prep list with your friends and family. Contact Weight Success Centers™ for individualized meal plans and guided support.