Salads are a good option for lunch. They can be healthy, light, and filling. They can be easy to prepare and even easier to carry to work (in Laptop Lunches, in a Mr. Bento, or even in a plastic bowl). Salads can provide significant health benefits when we eat them regularly: an increase in fiber, vitamins, and minerals. Salads can also lower caloric intake, and get us closer to the recommended daily intake of fruits and veggies. That is, salads can provide health-producing effects if we don’t smother the salad in some creamy salad dressings, mounds of cheeses, and heaps of other goodies found in most salad bars.
Salads are good and they are good for us, but they can become boring. Lettuce and tomato salads can take us only so far. When salads become boring, we don’t eat them. Instead, we are apt to grab a quick fast food burger or something equally unhealthy from a vending machine. What are some of the ingredients you include in salads that keep them interesting (but also keep them healthy and light)?
Please leave your suggestions for salad additions in comments below.
[Photo by Flickr user roboppy; Creative Commons licensed]
Comments
1. Brian Croxall - September 30, 2009 at 10:43 am
I'm a big fan of dried cranberries in my salad. It's a little bit of sweetness and tartness that the normal veggies don't provide. They don't get soggy, and their texture is different from the other salad elements. Finally, they're super easy to add since they don't require washing, rinsing, chopping, or anything else. Just shake a few in from the bag.
2. Janice - September 30, 2009 at 11:18 am
I prefer spinach salads with cheese and nuts (freshly grated Parmesan and walnuts would be nice today). Not loads, but getting in the textures helps.
Vinaigrette dressing is usually less calorie-laden than the creamy-styles (and a bit less stain-inducing than French dressing). You can even keep it in the office if it's in a pretty bottle!
3. Cindy Jennings - September 30, 2009 at 02:53 pm
Now. Here's a post I can sink my teeth into (literally)! Ha! You have come to the right place children to learn from one who has been variously 'on a diet', 'dieting', 'watching what I eat', 'just eating healthier', 'changing my eating habits', 'making lifestyle changes' ...well you get the picture...for my entire adult life (with mixed results). Salads are of course an integral part of such regimes. Here are some things I have learned with the help of my awesome children - who are novice foodies and love to experiment: We love sundried tomatoes in salads....they are available all year-round...does not matter if summer bounty is gone. The smoked ones are an especially interesting variation. Try various sorts of artichokes...plain, frozen, marinated...they are always fun. Asparagus and or avacado are always good (that's 3 'A's' in a row!) :-) Lately we have taken to picking up frozen edamame...just toss a handful in without cooking. Various nuts are a good thing to add. We usually have some sort of almonds (easy to find in produce area of most markets these days) and I like keep toasted walnuts around (I usually fix a big bag once a week...about 10 minutes on 350 does the trick). And last, think about putting in some sort of protein...beans, coldcuts sliced up, tuna, salmon, leftover chicken..... Are you feelin' it yet? Yes, I have eaten LOTS of salads in my day! :-)
4. Chris - September 30, 2009 at 09:52 pm
summer: barely blanched corn + tomato + basil + white wine vinegar + good olive oil
year round: thinly sliced fennel + arugula + grated carrot + balsamic + good olive oil + kosher salt + black pepper
summer: tomato + peaches + cilantro + white wine vinegar + olive oil
fall: apples + arugula + shaved cheddar + toasted pecans + balsamic + olive oil
winter: hard boiled egg + smoked salmon + blanched green beans (ok, not seasonal, but decent in winter) + arugula + red onion + dressing of olive oil/dijon/shallot/vinegar
5. Drew - October 01, 2009 at 08:26 am
I can't stand lettuce, and I know someone in here agrees. Spinach is a different story for me, its healthy and I think it tastes great. I'm a big fan of Tuscan Italian dressing (loads of taste) and a handful of nuts.
6. Tria - October 02, 2009 at 12:40 pm
Spinach or butter lettuce is always better than iceberg or romaine. I like to put drained & rinsed canned black beans, drained and rinsed canned corn, diced tomatoes and chopped fresh avocado in a salad. Add grilled chicken strips or shrimp for a protien boost. Also, I enjoy spinach salad with gorganzola, walnuts and fresh blueberries. To me, the key is a variety of textures and a balance of bitter and sweet flavors.
7. Natalie Houston - October 02, 2009 at 03:24 pm
I'm all about adding enough protein to the salad to make it a sustaining meal. Chickpeas, toasted sunflower seeds, marinated tofu cubes, etc.
8. Michael Corey - October 06, 2009 at 10:31 am
Tired of tuna? Jazz it up by adding pineapple chunks! I know it sounds awful but it is great. I like to add red, yellow or orange peppers to the mix. It is a sweet but tart salad, especially is your dressing is made with pineapple juice, mayo (or salad dressing for extra tart taste) celery seed and what ever else you think sounds good. Good ahead, be adventurous! "Try it, you'll like it," as our mothers said.
9. William Patrick Wend - October 27, 2009 at 04:54 pm
I hate lettuce as well. Prefer to put spinach in my salads always.
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