Looking for ways to spruce up your salad? Salads don’t have to be boring!

How to make salad a balanced meal

  1. Don’t forget to add protein. Good protein options include grilled/air fried chicken or salmon, a tuna packet, sauteed shrimp, beans, tofu, or egg.
  2. Be sure to measure your salad dressing. Find a low-fat salad dressing when you can. Remember that oil and vinegar based dressings are typically a healthier option than creamy dressings. If you are using a packaged salad kit, you can always use your own dressing and forgo the dressing that is provided. Making your own salad dressing too (see below)!
  3. If you like croutons on your salad, try another crunchy alternative! Roasted chickpeas, nuts and seeds provide a similar texture to croutons with some added fiber and protein. Try crushing up whole grain crackers, such as Nut Thins or Mary’s Gone Crackers.
  4. Try using darker leafy greens, such as a spring mix, spinach, or kale. The darker greens normally contain more nutrients and iron.

Build your own salad dressing below:

Choose 1 from each section:

  • 1 tbsp oil: olive oil, avocado oil
  • 1 tsp vinegar: balsamic, sherry, apple cider, red wine, rice wine
  • ½ tsp sweetness: honey, maple syrup, brown sugar
  • ½ tsp mustard: dijon, honey mustard, spicy mustard
  • A dash of herbs: rosemary, thyme, dill, basil
  • A dash of seasoning: salt, pepper, garlic, paprika, lemon pepper