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9/4/13 2:58 P

My go to Favorite

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

BETHLOCK SparkPoints: (0)
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Posts: 12
9/4/13 12:45 P

Sounds absolutely delicious! emoticon

PIXIERUN13 SparkPoints: (13,024)
Fitness Minutes: (11,735)
Posts: 12
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!

MLAN613 Posts: 19,041
9/4/13 8:15 A

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.

BETHLOCK SparkPoints: (0)
Fitness Minutes: (416)
Posts: 12
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.

POUNDSAWAY73 SparkPoints: (7,223)
Fitness Minutes: (2,225)
Posts: 647
9/4/13 3:08 A

The parrot salad sounds good. I will get the ingredients and try it. emoticon

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!

SUE5007 Posts: 782
9/3/13 4:24 P

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.

FEDGIRL4 Posts: 2,184
9/3/13 12:41 P

A salad, just like tacos, pizza, or stirfry, can be anything. It does have to be a lettuce combo.

One of my co-workers loves pairing watermelon and feta cheese.

ELSELTZ SparkPoints: (2,912)
Fitness Minutes: (3,613)
Posts: 49
9/3/13 12:32 P

One of my favorite salad bases is chickpeas. I make all kinds of combos on a "rule of 3". I just make sure there are 3 different textures in there, and it is really satisfying.

For example, with chickpeas, (soft) I might put cherry tomatoes (juicy) and cucumber (crunchy).

Another might be chickpea, red bell pepper and grapes. Or avocado, tomato and sunflower seeds.

As far as meat and cheese, I might do chicken or turkey with cheddar or feta, maybe sometimes turkey with swiss. Hard boiled egg with cheddar is good, too.

With the chickpea or avocado salads I just do a little olive oil, salt and pepper. With meats I do a mustard vinagarette with cider vinegar, dijon and olive oil.

BAREFOOTACRE SparkPoints: (3,968)
Fitness Minutes: (721)
Posts: 3
9/3/13 12:21 P

Love, love, love baby spinach or romaine with strawberries, almond slivers, feta cheese and raspberry vinaigrette! emoticon

"Don't worry about tomorrow. You did that yesterday."

STARMONICA SparkPoints: (230,604)
Fitness Minutes: (57,477)
Posts: 12,814
9/3/13 9:49 A

veggies with pepper and a little olive oil without dressings

I.M.MAGIC Posts: 13,195
9/2/13 8:34 P

Not crazy about balsamic vinegar, myself... but I like Ol' Cape Cod Raspberry Vinaigrette, and it would be yummy with this combo! Great ideas!...

CHEWIES SparkPoints: (22,100)
Fitness Minutes: (7,591)
Posts: 69
9/2/13 7:12 P

Mmmmmmmm, the "parrot salad" sounds yummy, think I'll try it too! Thanks!

UNCANNIE SparkPoints: (40,529)
Fitness Minutes: (45,976)
Posts: 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.

ITSABSURD SparkPoints: (18,393)
Fitness Minutes: (9,226)
Posts: 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...

SIFUMARY1 SparkPoints: (7,898)
Fitness Minutes: (8,890)
Posts: 279
9/2/13 3:52 A

I'm going to make this one today. Sounds great. Thanks.

MAMA_CD Posts: 1,507
9/1/13 10:45 P

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 emoticon

SOCAL_LEE SparkPoints: (43,325)
Fitness Minutes: (97,762)
Posts: 246
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.

DELLA81156 Posts: 201
9/1/13 11:21 A

Sounds excellent!!!!!!!!!!!!!!!

UNCANNIE SparkPoints: (40,529)
Fitness Minutes: (45,976)
Posts: 533
9/1/13 11:10 A

The tuna and white bean mixture is good over any type of salad greens, or all by itself:).

I.M.MAGIC Posts: 13,195
8/31/13 11:57 P

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... emoticon

HANNAHSGRAMMIE SparkPoints: (84,640)
Fitness Minutes: (15,915)
Posts: 4,650
8/31/13 10:38 P

Mine is parrot salad (named for its colors):

baby spinach
mango or peach
cherry tomatoes
red onions

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)
I_CAN_AMY SparkPoints: (27,597)
Fitness Minutes: (25,612)
Posts: 575
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.

baby kale
shaved brussel sprouts
cherry tomatoes, halved
fat free feta
grilled chicken
almond slivers

I use a light italian dressing or a homemade cilantro/lime dressing.

I created this salad as a "group" so I can track it very easily!


BLINGQUEEN:O) Posts: 249
8/31/13 8:53 P

I am watching fat because of "healthy heart" plan. I put Salsa on my salads... Love it!

TRIMMAMA2 Posts: 812
8/31/13 8:37 P

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!

UNCANNIE SparkPoints: (40,529)
Fitness Minutes: (45,976)
Posts: 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.M.MAGIC Posts: 13,195
8/31/13 1:54 P

My favorite "company" salad is simple:

Diced avocados
Diced tomatoes
Diced cucumbers
Black olives, halved or quartered lengthwise.
Cracked black pepper (optional)

Put in a bowl and stir. Chill for at least 15 minutes. Serve.

You can add extra virgin olive oil and/or serve it on greens if you want, but it's totally unnecessary. My friends rave about this, and it's SO easy!

Kathy emoticon emoticon

Edited by: I.M.MAGIC at: 8/31/2013 (13:55)
SSUSMITA Posts: 497
8/31/13 9:06 A

I like the idea of cabbage salad!!

8/30/13 6:39 P

I like to make a taco-inspired salad with salsa and/or guacamole in lieu of dressing. I use romaine, peppers, onions, black beans, avocado, and a little cheese.

SUEK24 Posts: 1,139
8/30/13 6:01 P

Shredded cabbage
Red pepper, sliced
Shredded carrot, a little bit
Edamame, a little bit

Peanut butter (crunchy is best) thinned with water and cider vinegar; add a dash of agave syrup, and some soy sauce, cayenne pepper and garlic powder to taste.

Toss the salad ingredients, serve over a couple thin slices of browned tofu
(brown it in a little olive oil in a skillet), and drizzle with the peanut dressing.

Edited by: SUEK24 at: 8/30/2013 (18:02)
ALBERTJON SparkPoints: (3,133)
Fitness Minutes: (7,415)
Posts: 1,299
8/30/13 5:55 P

Reading all these salad ideas made me realize I had gotten away from eating my favorite salad:

Captain's Cabbage Salad:
....shredded green cabbage
....crumbled hard-boiled egg
....diced cucumbers
....diced white onion
....diced bell pepper
....real bacon bits
....flax seed
....sunflower seed kernels
....shredded non-fat cheddar cheese
....Ott's fat free dressing

8/30/13 5:45 P

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
I've also made a lot of dressings from this site
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!

SHEENUH SparkPoints: (22,772)
Fitness Minutes: (26,631)
Posts: 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

COO_KIE SparkPoints: (64,325)
Fitness Minutes: (49,533)
Posts: 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.

NINAM128 SparkPoints: (78)
Fitness Minutes: (120)
Posts: 19
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!

KITTYCAT64 Posts: 599
8/30/13 2:01 P

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)
KENDILYNN SparkPoints: (22,924)
Fitness Minutes: (24,670)
Posts: 2,738
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.

Edited by: KENDILYNN at: 8/30/2013 (14:52)
SKABELS2 Posts: 77
8/30/13 10:43 A

I also like to use packaged guacamole or salsa as a dressing.

SKABELS2 Posts: 77
8/30/13 10:41 A

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.

BANDOMOM1 SparkPoints: (3,254)
Fitness Minutes: (3,530)
Posts: 337
8/30/13 10:30 A

I love to throw black beans, green apples, walnut, cranberries....

JERRILYNN7 Posts: 247
8/30/13 10:15 A

Great salad ideas on here, I like mine with chickpeas and avacados too, yum!

CHEETARA79 Posts: 3,943
8/30/13 9:53 A

I love fatoush salad. Greens, cucumber, tomato, pepper, parsley, lemon juice and olive oil.

BUNNYLAMB SparkPoints: (52,562)
Fitness Minutes: (35,798)
Posts: 555
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.

LEC358 SparkPoints: (11,135)
Fitness Minutes: (6,555)
Posts: 2,744
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.

SUNSHINE6442 Posts: 2,314
8/30/13 8:50 A

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.

KKKAREN Posts: 12,754
8/30/13 8:30 A

It's called "Black Bean and Cilantro salad with corn", it also has green peppers, onions and tomatoes.

RLEEGIRL Posts: 530
8/30/13 8:15 A

Love some spinach in my salad

KKKAREN Posts: 12,754
8/30/13 8:11 A

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.

NINAM128 SparkPoints: (78)
Fitness Minutes: (120)
Posts: 19
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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