Sensational Salads | Mishawaka-Penn-Harris Public Library 

Sensational Salads

Sensational Salads

Simple sophistication

Creating a salad as a meal is a great way to get more vegetables into your diet. Salads are so much more than a chunk of iceberg lettuce topped with too much ranch dressing. Just as with any dish, salads can go from healthy to fattening depending on our choices.

 

Start with the basics

The basis for most salads is some leafy greens. Steer clear of light colored greens; they usually don’t have as much nutritional value. Pick dark leafy greens for the best nutrients such as fiber and vitamins. Try out kale, spinach, or a dark green lettuce.

 

All the colors of the rainbow

When choosing what to add to that delicious bed of leafy dark greens, a good rule is to make your toppings colorful. This will keep your salads varied in taste, texture, and nutrients. Need some examples?

 

RED – Tomatoes and radishes

ORANGE – Sweet potato and carrots

YELLOW – Squash and yellow peppers

GREEN – Broccoli and asparagus

PURPLE – Eggplant and purple onion

WHITE – Mushrooms and cauliflower

 

Stay well balanced

There’s no need to stick to veggies only – add in some protein and healthy fats, too. Skinless chicken and turkey breast, tuna and salmon, or beans and eggs will add some filling proteins to your meal. Give your salad a handful of sunflower seeds, almonds, or walnuts for crunch, and use olive oil and avocado to add healthy fats to the mix. If you want a taste of something sweet, add some blueberries – they are delicious and nutritious.

 

Recipe suggestions

To get you started, here are a few recipe names linked to the corresponding books you can find on our booklist.

 

If you are looking to spend less time in the kitchen, try this Fast Italian Cucumber Salad.

When you’re in the mood for some exotic cuisine, make Asian Chicken Salad with Ginger Peanut Dressing.

On a day that you have leftover meat or beans, put them to good use in this Taco Salad.

Looking for something special with a good crunch? How about an Arugula and Fennel Salad with Pomegranate.

Need dressing ideas - here’s a Lemon Parmesan Dressing and more.

 

For more recipe suggestions, check out our Sensational Salads booklist – and the best part is that they are ALL ebooks, so you can read without leaving your house. Enjoy!

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