Let our 18+ SALAD PRIMER be your guide to eating healthy, with our list of choice ingredients you should be adding to your next salad.
For this post, we went to our friends at URBAN FRESH PRODUCE in St. Lawrence Market. Visit URBAN FRESH and pick up some organic goodness!
Now, on with the list. Choose one or more item from each category and use them in their raw, uncooked state. Don’t limit yourself only to the items on this list – feel free to add your favourites too!
GREENS – We think of greens as the base of every great salad and suggest allowing 2 cups of greens per guest.
Spinach – One of the healthiest vegetables on the planet, loaded with vitamins A and K and an excellent source of dietary fibre.
Kale – This nutrient-dense green is very low in cholesterol and good for your heart. It also contains potassium, copper, calcium and vitamins A, C, K and B6.
Collard Greens – Among the best vitamin C foods, this green is an excellent source of fibre, plus contains multiple nutrients with potent anti-cancer properties.
Swiss Chard – Low in saturated fat and cholesterol, Swiss chard is an excellent source of Thiamin, Folate and Zinc plus, vitamins A, C and E.
Microgreens – These tiny greens are mighty – in fact, they offer up to 40 times the levels of nutrients than their mature counterparts.
VEGETABLES – We suggest adding 1 cup of raw vegetables for every guest.
Carrots – They say the carrot is the perfect health food and an excellent source of beta-carotene, fibre, vitamin K, potassium and antioxidants
Broccoli – High in dietary fibre, as well as vitamins A, B1, B6, E and manganese, phosphorus, potassium and copper. Broccoli is also a good source of omega-3 fatty acids and iron.
Brussels Sprouts – Brussels sprouts an excellent source of vitamins C and K. They’re also a very good source of folate, manganese, dietary fibre and omega-3 fatty acids.
Sweet Potatoes – Action-packed with beta-carotene and a very good source of vitamin C, manganese, copper, and vitamin B6. They also provide potassium, dietary fibre and niacin.
Kohlrabi – This oft-overlooked veggie gets top marks for being very low in saturated fat and cholesterol. It’s also a very good source of dietary fibre, potassium, copper and manganese.
NUTS & SEEDS – We suggest adding 1 tablespoon of nuts and 1 tablespoon of seeds for each guest.
Almonds – Every ounce of almonds provides 6 grams of protein and 4 grams of fibre, as well magnesium, riboflavin and calcium.
Walnuts – Walnuts are richer in linoleic acid than most other nuts and also contain a relatively high percentage of healthy omega-3 fat.
Pecans – One ounce of nutrient-dense pecans contain provides 10% of the recommended daily value for fibre and more than 19 vitamins and minerals, including vitamins A, E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc.
Sunflower Seeds – Sunflower seeds reputedly contribute to a sense of well-being and are an excellent source of vitamin E, copper, manganese, selenium, phosphorus, magnesium and niacin.
Pumpkin Seeds – They contain plant compounds known as phytosterols, which can help reduce cholesterol levels, free-radical scavenging antioxidants and nutrients such as manganese, copper, protein and zinc.
PROTEINS – We suggest adding a bit of protein – 4 to 6 ounces – to turn your salad into a complete meal.
Salmon – Salmon is an excellent source of vitamin B12, vitamin D and selenium plus niacin, omega-3 fatty acids, and vitamin B6.
Chicken – Low in sodium, chicken is also a good source of vitamin B6, phosphorus, niacin and selenium.
Tofu (bean curd) – Tofu contains all eight essential amino acids and is an excellent source of protein, iron, calcium magnesium, copper, zinc and vitamin B1.
FRUIT – We like adding at least ¼ cup of fruit per guest to a salad.
Blueberries – An entire cup of antioxidant-rich blueberries contains only 84 calories, with 15 grams of carbohydrates.Â
Apples – Apples are free of fat, sodium and cholesterol; one medium-sized apple has less than 100 calories.
Grapefruit – Grapefruit is an excellent source of vitamins A and C plus copper and potassium.
Pomegranate – Pomegranates are rich in antioxidant, anti-viral, and anti-tumour properties.
Avocado – One-third of a medium-sized avocado has 80 calories and is loaded with essential, healthy fatty acids.
VINAIGRETTES – Head to weekendatthecottage.com for our suggested vinaigrette recipes!
The best salads are ready to be enjoyed, and our 18+ SALAD PRIMER is the essential go-to post. Here’s to healthy eating!
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