A healthy salad has to be well-thought out, in terms of what you put in the salad. Many people put together a pretty good salad with various green vegetables and some lean protein, but then, they add a bunch of croutons and some bottled salad dressing that's full of fat and fructose corn syrup!
In addition, a salad does not have to be boring and unsatisfying. In fact, most people need to add more to their salad to make it nutritious and filling. A salad with only lettuce and strips of chicken breast is extremely low in calories and fat but it will not leave you feeling satiated.
On the other hand, some people ruin salads by topping them with too much salad dressing, croutons, bacon bits, dried fruit such as raisins or cranberries, and accompanying them with high-carb sides, such as a potato salad, an ear of corn, or a pasta salad. By the time the “healthy” salad is complete, you can barely see any vegetables.
Here is how to create a salad that will give you the right balance of vegetables, healthy carbohydrates, good fats, and lean protein. Below are lists of superfoods from four food groups: vegetables, lean proteins, healthy carbs, and good fats. Choose one or more items from each of these groups for a satisfying, healthy salad that won’t spike your blood sugar.
Group One: Vegetables
Dark green lettuces such as: Romaine, red leaf, or spring mix
Cucumbers
Broccoli
Cauliflower
Peppers
Tomatoes
Zucchini
Spinach
Celery
Radish
Green beans
Mushrooms
Scallions
Group Two: Protein Foods
Tuna
Wild salmon (canned)
Shrimp
Skinless chicken breast
Ham (higher in sodium, so limit)
Turkey breast
Hard-boiled egg
Fish
Lean beef
Low-fat cottage cheese
Soy-based meat substitutes
Group Three: Healthy Carbs
½ cup beans such as kidney, garbanzo, black or pinto
1 small apple, sliced
½ pear, sliced
1 cup strawberries
1 cup blueberries
1 cup raspberries or blackberries
5 100% whole-grain crackers (served on side or crumbled for “croutons”)
Group Four: Good Fats
Avocado slices
Olives (high in sodium, so limit)
Almonds
Walnuts
Pecans
Sunflower seeds
Pumpkin seeds
Pine nuts
Salad Dressings
With so many different flavors from these four food groups, you don’t need to drench your salad in dressing. Read labels and check carbohydrate content and ingredients on dressing. A simple addition of extra virgin olive oil and balsamic vinegar (or lemon juice, or apple cider vinegar), along with your favorite low-sodium seasonings, can make a great healthy salad dressing.
Healthy Salad Recipe: Green Salad with Raspberry Vinaigrette
Dressing
¼ cup white wine vinegar
½ cup fresh raspberries, pureed
1 ½ tablespoons olive oil
¼ teaspoon salt
Pinch of ground black pepper
Salad*
4 cups mixed baby field greens
1 cup fresh raspberries
1 tablespoon pine nuts
1. In a small bowl, whisk dressing ingredients.
2. In a medium salad bowl, toss together salad ingredients. Drizzle dressing over salad and toss gently to coat.
*You can add strips of grilled chicken breast to this salad as your protein source.
Serving Size: 1 cup
Makes: 5 servings
72 calories, 5g total fat, 1g saturated fat, 122mg sodium, 6g total carbohydrate, 3g dietary fiber, 0mg cholesterol, 1g protein
Note: For lots of scrumptious salad recipes and tips, get the Death to Diabetes cookbook. If you're interested in a raw food diet, get the Raw Food Diet ebook.
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