Cook’s notes: These tips come from Hillary Wright, M.Ed, RD. I refer to them often.
A salad must contain at least five ingredients: four vegetables or fruits plus one extra (protein, beans, nuts, or cheese). Add up to two teaspoons raisins or dried cranberries. A typical portion of salad dressing is two tablespoons (one ounce; 3o g), but feel free to use less than this.
Recently, we made this salad: baby spinach, blueberries, Peppadew peppers, cherry tomatoes, and chopped walnuts. Tangy!
Mix and match to fill your bowl. Here are some typical ingredient sizes to help you make a side salad with 2 cups of salad:
- 1 cup mixed green lettuce or baby spinach
- 5 grape tomatoes
- 1/4 cup shredded carrot
- 1/4 cup sliced cucumbers
- 1/4 cup corn kernels
- 1/2 cup roasted red peppers
- 1/2 cup steamed broccoli
- 1 cup steamed green beans
- 1 cup snow peas
- Up to 1 Tbsp raisins or dried cranberries
- 1/2 cup berries, grapes, or pineapple cubes
- 1/2 pear, diced
- 1/3 cup tangerine slices or mandarin orange segments
- 1 cup strawberries or watermelon chunks
- 3 Tbsp canned beans, rinsed and drained
- 1/3 cup canned chickpeas, rinsed and drained
Extras: Nuts, Treats, or Cheese:
- 1 Tbsp sunflower seeds
- 1 Tbsp chopped pecans
- 2 Tbsp pine nuts or pistachios
- 24 toasted almonds
- 1 oz cashews
- 1/4 avocado
- 10 black olives
- 2 Tbsp blue cheese
- 3 Tbsp feta cheese
To make a salad a meal, add 3 oz lean protein (chicken, shrimp, tuna, or turkey) or 3 oz beans/hummus.