June 2, 2019: The Art of the Salad
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When you think about clean eating, is your first thought a boring old salad? Salad is anything but boring if you put in just a teeny bit of effort! There are so many different ways to cram nutrients, flavor, texture and color into one bowl. This week, we’re going to talk about some delicious salad ideas.
Artichoke, Edamame, and Asparagus Salad – Antioxidant-rich artichoke and asparagus combined with protein and fiber-filled edamame with a simple citrus dressing like lemon, garlic, olive oil, salt and pepper delivers a powerhouse of taste and nutrients.
Cobb Salad - High in fiber, folic acid, and vitamin C. Mix of red lettuce, mesclun greens, and romaine for your base, grilled chicken, a pinch of Gorgonzola cheese, tomatoes, and good fats in avocado and black olives, and a drizzle of balsamic vinaigrette.
Mediterranean Salad - A Mediterranean diet is loaded with fiber, lean protein, good fats, vitamins, and antioxidants and so is this salad. Hearts of romaine, chickpeas, yellow bell pepper, cucumber, red onion, cherry or grape tomatoes, kalamata olives, feta cheese, and a dressing with lemon juice, olive oil, garlic, honey, salt and pepper.
Shrimp Salad - This salad uses avocado, low-calorie and protein-full shrimp, and a dose of vitamin c and zest with grapefruit to give this salad some zing. Butter lettuce, grapefruit segments, avocados, shrimp, scallion and cilantro, top with a drizzle of olive oil, a pinch of salt and chili powder is a satisfying lunch or dinner.
Taco Salad - Use lean beef for less saturated fat but more protein or make it vegetarian by substituting black beans to add fiber and protein. Brown meat with low-sodium taco seasoning and layer romaine, fresh corn, tomato, and green onion, place on a bed of crushed baked tortilla strips, top with an avocado, lime, garlic, cilantro, and add Greek yogurt dressing to the side for an added nutrient increase.
Roasted Sweet Potato Salad - The fiber-filled protein in sweet potatoes give you half of your daily servings in this tasty vegetarian salad. Toss roasted sweet potatoes and red peppers over a bed of peppery arugula, top with white wine vinegar, olive oil, salt and pepper for enhanced flavor.
Salads are so easy to prepare and have a basic structure you can mix to your taste preference. Start with a base of greens, add vegetables for crunch and taste, a fruit for sweetness, and a protein, which can be lean meats, fish or beans. Low-fat cheeses, nuts and seeds also make great additions (used sparingly). The possibilities really are endless!
Next Sunday, we’ll talk about the incredible, edible egg.
Want some expert help with reaching your health goals painlessly? Check out my programs! We’ll get everything taken care of in a way that fits into your current lifestyle so you never have to think about your health again.
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I hope you have a wonderful week,
Kelly
Kelly Morgan, Ph.D.
Tsirona - www.tsirona.com
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