For More Information, Please Call Us At call 603.524.3211

Health Information Library

Categories > Diet and Nutrition > Recipes

Mayo Content Display

Color your world with super salads

» Start with great greens

» Add antioxidants

» Try terrific toppings

» Dress it right

Clean it up

Wash all fruits and vegetables thoroughly to remove dirt and bacteria. To clean your produce:

  • Keep separate cutting boards, one for produce and the other for raw meats. Opt for plastic boards instead of wooden ones, which can harbor bacteria.
  • Remove outer leaves on leafy vegetables, which are usually damaged or wilted and can contain bacteria or mold.
  • Wash produce with running water just before eating.
  • Use a vegetable brush to scrub cucumbers, carrots, potatoes and other foods with edible peels.
  • Store clean produce in containers or plastic storage bags in the fridge.
  • Clean your produce drawer and sanitize it often.

Does the word “salad” conjure up images of a pitiful plate of boring, pale iceberg lettuce?

Turn “blah” into brilliant by thinking of your salad as a painting, adding intense colors and different textures for more exciting appeal. Some suggestions for your salad palette:

Start with great greens

As a general rule, the deeper the green, the more nutrient-rich the leaves. Try:

  • romaine
  • spinach
  • arugula
  • red leaf
  • watercress

Add antioxidants

Brightly colored fruits, such as tomatoes and watermelon, give you a boost of the antioxidant lycopene—linked to a lower risk for certain types of cancer and heart disease. Vegetables serve up nutrients, such as calcium, potassium, antioxidant-rich vitamins A and C and immune-boosting B vitamins. Mix in:

  • shredded red cabbage
  • peppers
  • snow peas
  • broccoli
  • tomatoes
  • carrots
  • cilantro
  • parsley
  • beets
  • sliced strawberries, apples or kiwi
  • raspberries or blueberries
  • pink grapefruit or Mandarin orange sections

Try terrific toppings

Nuts can be great sources of protein and heart-healthy monounsaturated fat, while beans can give your salad a fiber boost. Sprinkle on:

  • almonds, walnuts, pecans or unsalted peanuts
  • beans (red, black, white, kidney, chick peas)
  • sesame seeds
  • raisins
  • freshly ground pepper
  • low-fat cheese
  • turkey strips or tuna

Dress it right

High-fat salad dressing can kill a nutritious salad, so go light. Top it off with:

  • low-fat dressing
  • balsamic or white wine vinaigrette
  • a squeeze of fresh lemon
  • Dijon mustard mixed with vinegar and minced garlic

© 2014 Dowden Health Media