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    Home » Healthy Recipes

    Published: Jul 20, 2015 · Modified: Nov 29, 2021 by Richa · This post may contain affiliate links.

    How to Build a Healthier Salad

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    Learn how to build a healthier, tastier salad with five quick tips. Use this guide to make your salads low-calorie, nutritious and more flavorful.

    Just because this is my second vegetarian post in a row, it doesn't mean I'm turning into one. As much as I love my veggies, not in the least bit tempted. But when you receive a gorgeous bagful of greens from your favorite zero pesticide farm company, you make your salad and eat it too. The problem with salads is that, if not done right, they can be deceptively high on calories. And most salads you eat at restaurants, drenched in cloyingly, thick dressings probably are. You'd be surprised that a Cobb's Salad, however delicious, can set you back by as many as 700-800 calories. So today, I'm going to give you my quick tips on how to build a healthier salad.

    It's important to choose the right greens. While it may be tempting to reach out for the popular ice berg, try a darker lettuce instead, like the Oak Leaf or Romaine. Mix things up with some spinach or even kale. These will help build a good base for your salads, and get lots of fiber into your system. The best part - lettuce has very few calories; as low as 10 calories per cup, and are great sources of vitamin A and potassium.

    CRUNCH IT UP WITH VEGGIES

    Add some color and crunch to your salad with lots of vegetables. Cucumbers, capsicum, tomatoes, broccoli, carrots and peas are great additions. Just make sure they are either raw or steamed. No frying please.

    ADD SOME PROTEIN

    We sometimes forget how important protein is for us. Carbs just taste so good, don't they? Salads are a great way to amp up the protein. If you are vegetarian, choose between tofu, cottage cheese or even kidney beans and chickpeas. Otherwise there is always chicken, fish and eggs. If you are choosing meat, make sure you stick to the lean varieties and have them boiled or poached.

    ADD IN EXTRAS

    Extras like fruits, nuts or seeds can add more flavor and crunch to your salad. I love adding walnuts, almonds, oranges, pomegranate or even pumpkin seeds to my salads. You could even sprinkle a small portion of goat cheese or feta if you are feeling particularly fancy. But remember, a little goes a long way. My Apple Walnut Summer Salad is a regular at home.

    DRESS IT UP

    Now this is where it get's tricky. Up until now, you were building a wholesome, flavorful and nutritious salad. But if you are going to douse your salad in creamy dressings like mayonnaise or ranch, you just undid everything. Stick to lighter dressings like mustard, lemon or balsamic vinaigrettes or even a squirt of lemon juice with some olive oil. I have three great salad dressings for you.

    Now that we've listed down the 5 commandments of building a healthier salad, go get started! Connect with me on Facebook and Twitter if you are looking for salad recipes or healthy eating ideas.

    Here are some more Healthy Salad Ideas:

    • Vegan Pasta Salad with Italian Balsamic Dressing
    • Watermelon Salad with Basil and Cucumber
    • Thai Peanut Mango Quinoa Salad (Gluten Free, Vegan)
    • Apple Arugula Almond Salad with Orange Dressing

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    * This post may contain affiliate links.

    Reader Interactions

    Comments

    1. Richa Gupta says

      July 29, 2015 at 2:41 pm

      Thansk Krish

      Reply
    2. krish recipes says

      July 28, 2015 at 9:07 pm

      Very informative post on Salads

      Reply
    3. Richa Gupta says

      July 27, 2015 at 11:29 am

      Haha totally Howie! My husband detests an all veggie salad.

      Reply
    4. Richa Gupta says

      July 27, 2015 at 11:29 am

      Glad it helped Byron! Thanks for stopping by 🙂

      Reply
    5. Richa Gupta says

      July 27, 2015 at 11:28 am

      Wow, that's great piece of trivia. I had no idea that a vinaigrette can help with digestion. I'll keep that in mind.

      Reply
    6. Richa Gupta says

      July 27, 2015 at 11:27 am

      Thanks for stopping by Paul!

      Reply
    7. Paul says

      July 26, 2015 at 12:27 pm

      Great picture and brilliant formula for building a salad

      Reply
    8. Elizabeth says

      July 25, 2015 at 9:49 pm

      Good post! I used to forgo the dressing or get it on the side (just in case). Then I learned that vinegar and oil dressing actually helps you digest the salad better and absorb the nutrients. So now I am learning to make better vinegar based dressings! Get some good vinegar, not the stuff from the grocery store- the taste difference is amazing!

      Reply
    9. Byron Thomas says

      July 25, 2015 at 7:03 pm

      We eat so many salads in the summer. It's too hot to cook or bake anything, so we turn to cold, crisp veggies. This will help me put together some new salads and keep some variety. Thanks for posting!

      Reply
    10. Howie Fox says

      July 25, 2015 at 5:21 pm

      Awesome tipps, thanks a lot! I personally think with a good dressing you can save almost any salad! But deffo, you'll also need some carbs and protein to attract the male audience 🙂

      Reply
    11. Richa Gupta says

      July 25, 2015 at 12:54 pm

      Wow! What I wouldn't give to have fresh greens I can pluck and use directly in my salad! Thanks for stopping by Jenn 🙂

      Reply
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    Hi I'm Richa! the cook, writer and photographer behind this little blog. I’ve grown up in the kitchen along side my mum and grandmothers and conversations in my family are always about the next meal. I’ve picked up their love for food along the way, and with this blog, I share my food story with you.

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