Looking for ways to spruce up your salad? Salads don’t have to be boring!
How to make salad a balanced meal
- 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.
- 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)!
- 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.
- Try using darker leafy greens, such as a spring mix, spinach, or kale. The darker greens normally contain more nutrients and iron.
For a deeper look at this, see our article on refreshing watermelon salad recipe for bariatric patients.
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
If you want to go further, our guide on high protein gluten-free pasta salad recipe - quick & healthy is a great next read.
