8 STEPS TO MAKE THE HEALTHIEST SALADS – CLEVELAND CLINIC
From health.clevelandclinic.org Estimated Reading Time 4 mins
Get your greens on. Lettuce — The darker or redder, the better — so think romaine and leaf lettuces (vitamin C, folic acid, potassium). Leafy greens — Jazz things up with spring mix, baby spinach and kale or arugula (beta-carotene, antioxidants).
Add some crunch. Celery (vitamin A). Cucumber (vitamin C). Purple cabbage (vitamins A and C, iron). Pea pods (vitamins A and C, iron). Broccoli florets (vitamin C).
Create some color. Red, orange, yellow or green peppers (vitamins C, B1, B2 and B6, folate). Red onion (fiber, phytochemicals). Pomegranate seeds (vitamins A, C and E, fiber, potassium, calcium, antioxidants).
Punch up the protein. Black beans, garbanzo beans or lentils (fiber). Chicken or lean beef. Salmon or water-packed tuna (omega-3 fatty acids). Hard-boiled eggs.
Freshen it up with fruit. Apple or pear slices (vitamin C, flavonoids). Strawberries, raspberries, blueberries or blackberries (vitamin C, fiber, flavonoids).
Let some leftovers in. Brussels sprouts (vitamins C, A and B6, folate). Asparagus (vitamins A, E and K, folate). Sweet potatoes (vitamins A and C, manganese).
Consult your cupboard. Black or greek olives (vitamin E, healthy fat). Artichoke hearts (fiber, vitamin C, folic acid). Banana peppers (vitamin C). Hearts of palm (potassium).
Dress it up wisely. Lemon juice (vitamin C, folate). Lime juice (vitamin C, potassium). Red wine or balsamic vinegar. Olive oil (heart-healthy fat). Pro tip: Use more vinegar and citrus, and less oil.
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