How to Make A Healthier Salad

HOW TO MAKE A HEALTHIER SALAD GREENS Kale is high in fiber and calcium. To eat it raw, slice into super-thin ribbons, drizzle with dressing, massage with your hands, and let sit for a few Arugula Spinach Romaine Kale hours - the leaves soften right up! Fresh herbs are great when mixed with other salad greens. Plus, they're a great source of antioxidants! Try parsley, cilantro, or fresh dill for a dose of unique flavo. Herbs Mixed Greens Cabbage Radicchio GRAINS This grain-like seed is packed with complete (vegan) protein. It's related to leafy green veggies like kale and Swiss chard, but you cook it like rice. Quinoa Wild Rice Bulgar Wheat Pearled Wheat Berries Farro Barley Freekeh Buckwheat Millet Spelt We know – these two grains have weird names. But freekeh has 4x more protein than brown rice, and kamut is jam-packed with antioxidants, making them two healthy (if tongue-twisting) additions to any salad. Kamut PROTEIN Short on time? Buy a few pre-cooked chicken breasts (or a whole rotisserie chicken) from the supermarket, dice or shred the meat, and keep it on hand in the fridge to toss on salads throughout the week. Chicken or Turkey Salmon or Tuna Steak For a tasty salad topper press a block of firm tofu between four paper towels until most moisture is absorbed. Cut into 1/2-inch cubes, sprinkle with salt & pepper. Bake at 350F for 20-45 mins, or until golden, tossing every 10 mins. Chickpeas Tempeh Roasted Tofu Edamame Lunch Meat or Prosciutto Eggs Beans VEGETABLES Beets Carrots Onion Cucumber Bell Peppers Tomato Celery Mushrooms Artichoke Hearts Olives Peas Jicama Spice things up a bit with this easy recipe. Toss ½ lb. of broccoli florets with 2 tablespoons olive oil, a sprinkle of salt & pepper, and ¼ teaspoon red pepper flakes. Roast at 425F for 20 minutes, flipping halfway through. Broccoli (raw or roasted) (shaved or sautéed) Brussels Sprouts Fennel contains anethole, a compound shown to reduce risk of certain cancers, Radish Fennel aid digestion, and stop inflammation. FRUITS dos are a great source of vitamin E, which can protect body tissues from damage by stopping free radicals in their tracks. Vitamin E is also vital to form red blood cells, to circulate oxygen, and to rid the body's cells of waste. Avocado Apple Berries Orange Grapefruit Dried Cranberries Kiwi Grapes Melon Stone Fruit Mango Pineapple Pomegranate seeds contain antioxidant and anti-inflammatory properties that may help curb some heart conditions including high cholesterol, high blood pressure, and heart attack. Pomegranate Seeds CRUNCH Air-popped popcorn is a great way to add crunch to any salad (without all the calories and carbs in Nuts croutons). When popped without oil or butter, popcorn contains no saturated fat and barely any sodium. (Just make sure to avoid the pre-packaged microwave bags.) Toasted Quinoa Chia Popcorn Pita Chips Baked Hempseed Bacon Sunflower Seeds Tortilla Chips EXTRAS Feta Goat Mozzarella Cheese Bleu Cheese Sun-dried Tomatoes Pesto *Stick to 1-tablespoon servings of these tasty extras to keep calories (and sodium) in check. DRESSING Making the perfect dressing is easy: In a small jar, combine % cup acid, ¼ cup oil, 1 tablespoon emulsifier (see below), and 1-2 teaspoons of herbs/flavorings (optional). Shake it all up, and get ready to dress! (This ratio will yield enough dressing for one large salad or 4-6 small ones. Keep in the fridge for up to a week. ) Acid Lemon Juice, Balsamic Vinegar, Red Wine Vinegar, Rice Wine Vinegar, Apple Cider Vinegar, White Wine Vinegar Oil Olive Oil, Walnut Oil, Avocado Oil, Hazelnut Oil Emulsifier and vinegar). An emulsion is a mixture of two or more unmixable liquids (think Emulsifiers help keep emulsions (like dressing) from separating. They help stabilize the mixture by keeping one liquid suspended in another. Hummus, Greek Yogurt, Ground Flax, Mustard, Mashed Avocado Herbs and Flavorings Basil, Parsley, Rosemary, Thyme, Oregano, Dill, Pepper, Red Pepper Flakes, Chives, Honey Perfect Balsamic Vinaigrette 4 tablespoons Balsamic Vinegar 8 tablespoons Olive Oil 2 tablespoons Dijon Mustard pinch salt & pepper Creamy Honey Mustard Dressing V4 cup plain Greek yogurt 1 tablespoon mustard (yellow or Dijon) 2 teaspoons honey ½ tablespoon lemon juice water, to thin (if necessary) Healthified Ranch V4 cup plain Greek yogurt ½ teaspoon dried dill pinch salt & pepper 1 very small clove garlic (or ½ of a larger one) finely minced 1 tablespoon parmesan 3 tablespoons olive oil *each recipe makes enough for 2 salads Greatst SOURCES: http://greatist.com/health/superfood-kale http://greatist.com/health/herb-guide http://greatist.com/health/guide-to-healthier-grains-infographic http://www.ncbi.nlm.nih.gov/pubmed/17645626 http://www.ncbi.nlm.nih.gov/pubmed/17709257 http://www.ncbi.nlm.nih.gov/pubmed/23933237 http://greatist.com/health/superfood-avocado http://www.ncbi.nlm.nih.gov/pubmed/22492529 http://www.ncbi.nlm.nih.gov/pubmed/22492529 http://www.fi.edu/learn/heart/blood/red.html http://greatist.com/health/superfood-pomegranate http://www.ncbi.nlm.nih.gov/pubmed/19146506 http://greatist.com/health/healthier-popcorn-112713 http://www.bonappetit.com/test-kitchen/cooking-tips/article/become-a-better-cook-4