2-3 cups of lettuce ( i use mixed greens and spinach and whatever is in my garden) 1/2 apple (or crisp pear) 1/2 avocado 1/4 yellow bell pepper 1 tbsp sunflower seeds 1 tbsp craisins
3 oz grilled chicken cubed ( could use shrimp or tuna)
for this i would use a sweeter dressing like Ken's sweet vidalia onion or Annies poppyseed it does NOT need a lot of dressing at all
makes for a solid 500 cal lunch or dinner. filling and satisfying
Fitness Minutes: (416)
9/4/13 12:45 P
Sounds absolutely delicious!
Fitness Minutes: (11,735)
9/4/13 11:25 A
Absolute favorite? Spring greens with basalmic vinaigrette, gorgonzola cheese and candied walnuts (just stick some in a pan with maple syrup on low heat, stir till coated, spread on wax paper and wait till the syrup dries). So delicious!
These days, I call my salads a green smoothie! I am a little burned out on salad. So, I throw various combinations of spinach and kale and cucumbers with whatever fruit and some liquid in a blender. Delicious.
Fitness Minutes: (416)
9/4/13 7:28 A
I like the traditional Greek salad, tomato, cucumber, onion, olives, olive oil and optionally for protein some feta cheese. Also another variations is the Ntakos salad its like a variation, you need barley rusk that you soak in cold water and then drain it in your hands by squeezing out the water. Then you sprinkle some olive oil, you cut the tomatoes on very small cubes and add them on top of the rusk. On top of it crumble some feta. Optionally you can add capers, olives and oregano. Very nice is also a modern variation of a salad meal that on the base of the Greek salad you add some greens and shredded cooked chicken breast. Also rocket with baby spinach, balsamic vinegar and grilled goat cheese.
Fitness Minutes: (2,225)
9/4/13 3:08 A
The parrot salad sounds good. I will get the ingredients and try it.
9/3/13 10:56 P
Thanks for all the inspiring ideas! This is making me want to get back to eating more salads...I have gotten out of the habit (too lazy I guess) but these all sound so good. Great topic and responses!
I like the add-ins of a salad a lot more than the lettuce. Lettuce is plain, and I want to add dressing to it when it's the main ingredient. I just tried a Broccoli Slaw salad from SparkRecipes that was good. The broccoli slaw base you buy in a bag in the produce section. It is julienne carrots, a little bit of red/purple cabbage and the main ingredient is julienne broccoli using the stem of the broccoli instead of the florets. Add red pepper, green onion, sunflower seeds, and craisins. It also has directions for a vinaigrette type dressing (I took the oil amount down so it's equal to the amount of vinegar). It's even better the next day. I also like a nuts-n-berries salad at a local restaurant. It has greens, berry mix (strawberries, blueberries, raspberries, black berries), cinnamon almonds (chopped), chicken if desired, and a poppy seed dressing. The dressing is sweet so you may want to watch the amount of sugar in it. They also have a pina-colada salad that has chicken, mandarin oranges, pineapple, coconut and poppy seed dressing.
Not crazy about balsamic vinegar, myself... but I like Ol' Cape Cod Raspberry Vinaigrette, and it would be yummy with this combo! Great ideas!...
Fitness Minutes: (7,591)
9/2/13 7:12 P
Mmmmmmmm, the "parrot salad" sounds yummy, think I'll try it too! Thanks!
Fitness Minutes: (45,976)
533 9/2/13 5:57 P
Another fav is baby romaine or mixed greens with goat cheese, Melissa's roasted baby beets, sunflower seeds, and light balsamic vinaigrette. Can add shredded chicken and/or hard boiled eggs for more protein, depending on how many calories you want to use.
Fitness Minutes: (9,226)
713 9/2/13 8:29 A
Edemame, cucumbers, carrots, tomatoes, onions, red peppers, green peppers, alfalfa sprouts, sesame seeds, fried onions, avocado, tofu, beans, legume salsa...
Fitness Minutes: (8,890)
279 9/2/13 3:52 A
I'm going to make this one today. Sounds great. Thanks.
I usually have a salad each day, starting with lettuce, then adding chopped veggies, and a protein. I just use different veggies and different proteins. My favourite is chicken breast on the salad with cesar dressing, 1 Tbsp bacon bits and 1Tbsp grated cheddar
Fitness Minutes: (97,762)
9/1/13 8:05 P
Yum, I love these ideas! When we have leftover roasted or grilled vegetables, I put those in my salad with a little vinaigrette.
Goat cheese plus sliced ripe pears is a great combination.
If you still have zucchini, this is good: use a vegetable peeler to make long zucchini ribbons. Chop a cucumber and some red onion. Toss everything with lots of chopped fresh mint and some fresh-squeezed lemon juice. Salt to taste. Surprisingly delicious!
A friend of mine turned me onto this: hulled pumpkin seeds (pepitas) add crunch and texture to salads. I love nuts but the seeds are often cheaper.
So sad, UNCANNIE, your salad sounds intriguing--but I can't eat argula. MOST greens are out, actually, except romaine and iceberg and certain types of leaf lettuces. The rest are too high in minerals for my imperfect system...
Fitness Minutes: (15,915)
8/31/13 10:38 P
Mine is parrot salad (named for its colors):
baby spinach blueberries strawberries mango or peach cherry tomatoes bacon red onions salt/pepper
It sounds weird, but it's delicious. Use with a lite raspberry vinaigrette dressing. Put the dressing on as you serve each individual salad in case you have leftovers. It doesn't last well with the dressing on it.
Edited by: HANNAHSGRAMMIE at: 8/31/2013 (22:40)
Fitness Minutes: (25,537)
8/31/13 10:31 P
I had a great salad the other day at Wildflower bread company and I have been making a "homemade" version ever since.
My family and I are enjoying more salads, especially in this hot weather. One of our favorites is chopped Bibb lettuce, chopped grilled chicken, chopped hard boiled egg, chopped onions, chopped tomatoes and chopped green bell pepper. We use homemade dressing: mayo, extra virgin olive oil and red wine vinegar. Yummy and filling!
Fitness Minutes: (45,976)
533 8/31/13 7:29 P
Lots of great ideas here! My latest favorite lunch is white kidney beans, tuna canned in olive oil (drained) with a TSP of capers and a squeeze of lemon juice, tossed over arugula...with lots of coarsely ground black pepper. I use one can cannelinni beans to two cans white albacore tuna and make three lunch servings. Keeps well, then I toss over arugula at lunch. YUM!
I love the combination of apples and walnuts on a salad, delicious! Lucky you to not need to worry about calories in dressings, this one is quite high in calories (be warned everyone else) but I think it's a healthier kind of fat http://www.theppk.com/2013/06/classic-ve gan-caesar-with-avocado-chickpeas/ I've also made a lot of dressings from this site http://blog.fatfreevegan.com/category/sa lad-dressings -all of which have been delicious. I especially like the blueberry vinaigrette - when berries are out of season/too expensive I've made it with cheap frozen mixed berries and it was still gorgeous!
I love everyone else's ideas - they are making me crave salad. What a great thing to crave!
Fitness Minutes: (26,631)
177 8/30/13 5:25 P
I love salads! Any kind and every kind! I always have loved salads, even before trying to be healthier! One of my favorite goals is to eat one salad every day, so that I can get in a few bonus servings of veggies! Lately, I've been enjoying "Italian" style salads with red cabbage, shredded carrots, banana peppers, a few turkey pepperoni slices and light Italian dressing. If I'm feeling indulgent, I'll have a bacon and blue cheese salad. MMMMM-MMM. I also love a classic cobb salad, trimmed down a bit with heavy veggies and light dressing. Another of my favorite salads is a japanese restaurant inspired treat! I'll add shelled, cooked, edamame, bean sprouts, broccoli and low-cal sesame ginger dressing. It has protein and it's vegan! Now... I think I'm going to go make a salad. :D :D
Fitness Minutes: (41,660)
633 8/30/13 5:22 P
I like tuna, onion, and mandarin oranges in my salad....with or without lettuce. Some low fat dressing is good, and my whole meal is less than 250 calories.
Fitness Minutes: (120)
8/30/13 3:19 P
Thanks so much for the ideas. I just got a salad from Whole Foods to experiment (though I had to bribe myself with an Amy's pizza!) and it was really good. It was goats cheese, pecans and dried cranberries. With a garlic-olive oil vinegrette (sp?). The sweet / cheese combo was so delicious!
My tastes have changed . I love salad, but don't like salad dressing, so I eat my ss alas a plain. I love growing herbs, so I will add those to my salads. Rosemary, basil, chives, mint. The only ones I don't like on salad is sage, and Oregano. Cilantro is great on a taco salad.
Edited by: KITTYCAT64 at: 8/30/2013 (14:03)
Fitness Minutes: (24,670)
2,690 8/30/13 11:12 A
I'm not a huge fan of fresh or dried fruit in my salads, but my step mom puts them in every time. I eat a ton of salads, and can throw in a handful of this and a handful of that. But sometimes I make them more "themed"'. Taco salad, with black beans, rice, cheese, salsa and an avocado/cilantro dressing. BBQ chicken salad with corn, carrots, purple onion, pepitas and a bbq ranch dressing. Chinese chicken salad with snap peas, bean sprouts, green onions and peanuts/soy nuts in a sesame ginger dressing. But extra veggies are always welcome in any of my salads. It's a great way to use up the half a cucumber or the baby carrots I've got sitting around.
With salads, I like to use a cheese that has a lot of flavor so that I don't have to use as much and I need less dressing. My favorite is blue cheese, but feta is also good. Goat cheese is also a good choice, and we use it a lot in the restaurant I work in.
My favorite salad is spring greens, blue cheese, dried cranberries, oranges, asparagus, chicken breast, and a light honey mustard. I also love spinach, apples, onion, avocado, walnuts, feta, and balsamic vinaigrette.
Also consider seeds and grains. Quinoa, wheat berries, and forbidden rice all round out a salad for a healthy meal.
Fitness Minutes: (3,530)
8/30/13 10:30 A
I love to throw black beans, green apples, walnut, cranberries....
8/30/13 10:15 A
Great salad ideas on here, I like mine with chickpeas and avacados too, yum!
Fitness Minutes: (100,539)
3,721 8/30/13 9:53 A
I love fatoush salad. Greens, cucumber, tomato, pepper, parsley, lemon juice and olive oil.
Fitness Minutes: (35,798)
8/30/13 9:50 A
Yes... as was mentioned, chickpeas are great in salad. I love the creaminess they add to fresh greens. I often use corn, chickpeas, and avocado together in a salad, and grape tomatoes if they're in season. I sometimes don't dress it at all, and other times I will puree the avocado with a little lemon juice, fresh herbs, and a touch of olive oil into a dressing if I'm feeling decadent. Toasted sunflower seeds are nice for some crunch. Chopped fresh mint in salads is my current summer jam--yum yum.
Fitness Minutes: (6,555)
8/30/13 8:59 A
So the PP pretty much covered all of my ideas for salad ingredients except for quinoa, which is a great way to add protein and a different texture. To get some more ideas about how to combine ingredients, take a look at the salad sections at places like Panera, Corner Bakery, Cosi, or Jason's Deli and mimic your salad off of their ingredients list. Its cheaper than buying a salad from one of those places for sure and you can tweak the ingredients and dressings to your taste.
Consider adding fresh fruits like strawberries, blueberries, apples, or a few grapes to your salad. Mixing in blue, feta, or goat cheese is a great way to add flavor & protein, or turn any salad into a main meal with the addition of shrimp, chicken, sliced steak, Avocados, olives, and toasted nuts. Kidney Beans, Black Beans or chickpeas add fiber. Fat Free seasoned Croutons or 1 Tbs. of Oscar Mayer Real Bacon Bits once in awhile or few chow mien noodles for crunch.... Pine nuts, Sliced almonds, walnuts are good in salads too!
Open a can of garbanzo beans and toss them into soup or salad or mash them up to use as a dip. One cup packs 12 grams of fiber, just 4 grams of fat, and 15 grams of protein. Add a little Parm for the protein.
Watch out for the sugar in the dressings. Check out WALDEN FARMS dressings in the produce aisle of your grocery store. The dressing is usually the one high in calories. Try just a squeeze of lemon or add cottage cheese on the salad instead of the dressing to moisten
Some more unusual ingredients may include: Raw broccoli or cauliflower, green beans, peas, apple, gherkin, orange, pear, sunflower seeds, sesame seeds, walnuts, almonds, hazelnuts, alfalfa sprouts, chickpeas, kale, rice, asparagus, leek, bean sprouts, mushrooms, fennel, peach, capers, potatoes. Other common ingredients that you can add to your base of salad leaves are: Cucumber, tomato, radish, carrot, beetroot, peppers, cabbage, sweetcorn, onion, olives, celery and avocado.
Remember that Romaine is high in nutritional value and so is spinach. So skip the iceberg lettuce. Kale is also good and loaded with fiber. The darker green, the better.
8/30/13 8:30 A
It's called "Black Bean and Cilantro salad with corn", it also has green peppers, onions and tomatoes.
Why not try a bean salad? I like "Black Bean and corn salad with cilantro", it's in spark recipes. Not quilt sure if that's the exact title, maybe the word salad is not in there.
Fitness Minutes: (120)
8/30/13 8:07 A
So, I've discovered that I do in fact like salad. To be specific, I like romaine and radicchio. And that is all.
So, I'm gonna chop up a cup of lettuce and put it in a bowl.
What should I put with it? I'm thinking of a hard boiled egg and definitely some cheese (I'm not a meat fan, though for an evening meal I wouldn't mind pairing a tuna steak or some grilled shrimp with it.)
I'm mostly wondering what types of cheeses and dressings go together. And nuts/dried fruit to add. I'm not very good at flavour combos.
I'm not concerned with calories - I'm already very tiny - but I do want to get the maximum nutrition I can per meal. :)
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