From the Be Well Kitchen:
How to Build a Healthier Salad

Building a Salad

Salad – it’s what’s often for lunch in our house and in many cases, for dinner too. They’re an easy way to pack a nutritional punch into a meal and with a little creativity and a little preparation, they are always healthy and never boring.

Here are 7 simple steps to making a better salad. The possibilities are endless.

Step 1: Pick a Base

Choose from the following leafy greens (remember the darker the better):

Kale, spinach, Swiss chard, arugula, mustard greens, dandelion greens, tatsoi, endives, watercress, baby greens, red/green lettuce, romaine lettuce, bibb lettuce, Boston lettuce.

Step 2: Add Extra Greens

Sprouts, broccoli, cabbage, steamed/grilled asparagus, green beans, zucchini, fennel.

Step 3: Add Color

Carrots, tomatoes, purple cabbage, peppers, radishes, red onions, cucumbers, celery, mushrooms, snow peas, cooked beets, grilled eggplant, roasted sweet potato, roasted butternut, roasted cauliflower, blueberries, raspberries, apples, pears, figs.

Step 4: Add Healthy Fats

Avocado, olives, pumpkin seeds, sunflower seeds, hemp seeds, chia seeds, walnuts, almonds, pistachio nuts, pecan nuts, cashews.

Step 5: Add Protein

Grass fed beef, free-range chicken/turkey, wild salmon, sardines, anchovies, tempeh, free-range eggs.

Step 6: Add Beans and Healthy Grains

Lentils, chickpeas, kidney beans, black beans, white beans, quinoa, millet, wild rice, brown rice.

Step 7:
Dress It Up!

Extra virgin olive oil, lemon juice, lime juice, Balsamic vinegar, red wine vinegar, wheat free tamari.

Spice It Up!

Cumin, cayenne, black pepper, oregano, mustard.

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