It’s fascinating how a salad can become a full-meal deal!  Think of the Choose MyPlate icon:  half of the plate is fruits and veggies, one-quarter grains and one-quarter protein, plus one serving of dairy.  How can a salad satisfy all of these requirements?

It’s fun to put a new twist on salads, leaving the stove off and the house cooler.  Creating a colorful, delicious salad for dinner is more likely to tempt children than something boring.

Dietary Guidelines

The 2010 Dietary Guidelines for Americans recommend 4 ½ cups (9 servings) of fruits and vegetables daily for a 2,000-calorie diet.  A salad puts us just that much closer to achieving that goal.  To make a salad that will appeal to even the pickiest eater:

Select a Rainbow of Colors!

Choose spinach, Romaine, or another dark leafy green.  Dark leafy greens supply a tremendous amount of nutrients, including vitamin A, vitamin C, vitamin K, iron, calcium, fiber, and many others.  Add carrots, red bell pepper, tomatoes, blanched asparagus, beets, or other vegetables to add color, and you’ll get additional nutrients critical for maintaining eyesight, bone health, and digestive health.

Get Fruity!

Many restaurants are now shaking salads up by adding a variety of fruit to the mix, so why not make your own creation?  Try adding apples, citrus segments, grapes, strawberries, or blueberries to your plate of colorful vegetables.  Just like many vegetables, fruits contain antioxidants which can help protect against certain forms of cancer as well as reduce levels of LDL or bad cholesterol.   Try to limit the amount of dried fruits you add to your salad, such as dried cranberries or blueberries as these often have added sugars that can up your calorie count.

Go Nuts!

Walnuts are a great addition to any salad.  These heart-healthy nuts contain the most omega-3 fatty acids of all the nuts.  Omega-3 fatty acids can improve cardiovascular health and improve cognitive function.  To add more flavor, toast the walnuts in a dry pan in the oven until you can just start to smell them.  Or add in some almonds, but remember to limit the amount you use.  Almonds are a healthy nut—but are also high in calories.

Beef It Up!

Protein takes longer to digest, so it keeps us full longer.  Protein is also needed for healthy muscles.  Eggs, lean meat, cooked dry beans of any kind, nuts, and a little cheese are easy ways to add protein.

Dress it Simply

There is a variety of light dressings and vinaigrettes to choose from.  Vinegar-based dressings typically have less fat and calories than creamy dressings.  Oil and vinegar is a healthy choice—the healthy fat from the oil helps your body absorb some of the vitamins from the salad.  Even though, limit the amount of salad dressing.

• Make your own salad dressing by using two parts olive oil to one part acid (balsamic vinegar, red wine vinegar, cider vinegar, lemon juice, or a combination).  Add preferred seasonings, like oregano, basil, pepper, and/or garlic.

A salad is the perfect meal for a hot summer day—you don’t have to turn on the stove to prepare a healthy, delicious meal.  If you have a garden, much of the meal can be taken right out of your backyard.  You can also visit your local farmer’s market to see what is fresh and in season.

Use the simple Vegetable Master Mix recipe below to add vegetables to your diet. Use ½ to 1 cup of Vegetable Master Mix in the following dishes throughout the week:

Breakfast:

• Lightly cook vegetables in a little canola oil and add scrambled eggs
• Finely chop the vegetables and mix them with low-fat soft cream cheese and salt and pepper. Spread on a bagel or toast.

Lunches and Dinners:

• Lightly cook vegetables and add to any soup, stew, sloppy joe mix, spaghetti sauce, or tacos.
• Add fresh vegetables to any salad.
• Lightly cook vegetables and add rice, barley, pasta, or another grain to make a pilaf.

Whether you are preparing dinner for your family, entertaining a crowd, or grabbing something on the run, a salad can be a simple way to satisfy dietary recommendations for fruit and vegetable intake.  Be smart about what you add, as salads overloaded with cheese, bacon, croutons, and dressing can ruin the healthy intention.

Sources: 

• Schindler, Bethany, Melissa Bess, and Tammy Roberts, Nutrition and Health Education Specialists, University of Missouri Extension, Missouri families eNewsletter, May 13, 2013
• US Department of Agriculture (USDA), choosemyplate.gov
• Produce for Better Health, fruitsandveggiesmorematters.org
• US Department of Health and Human Services (DHHS), health.gov/dietaryguidelines
• University of Wyoming Extension Cent$ible Nutrition Cookbook and News, Vol. 11, No. 10, December 2008.