A heavy hand with the salad dressing ladle or one too many trips to the crouton bowl can turn a healthy salad into a diet disaster. You already know that the trick to a light salad is loading up on fresh, vitamin-rich veggies and lean protein while limiting cheeses, nuts, and full-fat dressing. But let’s be honest: That can get boring.
Swap your ho-hum grilled-chicken salad for something more tempting. Garnish your greens with these healthy (and often ignored) toppings.
Fennel
This often overlooked veggie (sometimes referred to in supermarkets as anise) is related to dill, coriander, and parsley. It adds vitamin C, fiber, and folate to your salad, plus a cool, subtle licorice flavor. It also blends well with citrus fruits and tomatoes. Try these recipes:
- Fennel and Chickpea Salad
- Fennel Pomegranate Salad With Grilled Chicken
- Escarole and Fennel Salad With Pears and Gruyère
Salsa
Add an extra serving of fruits or veggies—and tons of flavor—by spooning up to a half cup of savory tomato salsa over a bed of mixed greens. With around 200 mg per serving, it’s lower in sodium than other dressings, and most jarred varieties don’t contain added fat. Try these recipes:
- Vegetarian Taco Salad
- Fried Green Tomato Salad With Warm Corn Salsa
- Marinated Vegetable Salad With Queso Fresco
Whole grains
Whole-wheat couscous, barley, or quinoa are high-fiber toppings that also add some protein to your salad. Toss them over greens with a sprinkle of lemon or lime juice; it’s a great way to use up that leftover side dish from last night’s dinner. Try these recipes:
- Quinoa Salad With Vegetables and Tomatillo Vinaigrette
- Couscous Salad Cups
- Barley and Black Bean Salad
Artichokes
These low-cal and low-carb veggies make a filling addition to salads—and they placed fourth in a 2006 study ranking the top 50 antioxidant-rich foods. Just be wary of jarred artichokes, which are often marinated in oil. Try these recipes:
Next page: The most nutritional bang for your buck
Comments (6)
Hi Guys, thanks for the info, it is very useful. can you tell me more about it? i have already visited your blog for several time to find useful info
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regards,
Albert
http://smorthy.com
I love salsa verde on my salad
Will have to try the couscous salad cups recipe…looks delicious! I didn’t know that fennel and anise were the same thing or that it was related to dill (which I love)…learn something new everyday. :0)
Great article; simple “adjustments” when you head to the grocery. We also go strictly lite dressings and oil and vinegar.
Love all of these healthy recipes! I am a Transitions Lifestyle Coach, and help people learn how to stop dieting, and just make healthy lifestyle changes of good eating habits and the right type of supplements. I have a weekly support group, and love sharing many of these recipes with my students each week, so thank you!
http://www.marketamerica.com/kathys (click on the Transitions logo for more information on my program)
I was stumped on what salad to serve at the 4th
of July picnic. The vegetarian taco salad sounds
just perfect. Thank you for all the good ideas!