Spice Up Your Salad

/ bonnieculverhouse

Try new protein options. Add one of these fun choices:

  • Hard-boiled egg, chopped
  • Beans: kidney, black, or pinto
  • Canned tuna fish (or make tuna cakes)
  • Cooked shrimp or fish
  • Pulled pork 
  • Edamame

Color your plate. Add some color to your creation! Top your salad with these enticing ingredients:

  • Edible flowers
  • Orange slices
  • Dried cranberries
  • Pomegranate arils
  • Corn kernels
  • Red, yellow, or orange bell peppers
  • Strawberries
  • Shredded purple cabbage
  • Olives
  • Roasted red pepper

Kick up the Crunch. Every salad needs a little crunch! Try these additions:

  • Roasted sunflower seeds
  • Almonds
  • Pumpkin seeds
  • Wonton strips
  • Pita chips
  • Roasted chickpeas
  • Tortilla chips
  • Crackers

Dress the Salad. Try or make a new salad dressing that interests you or skip the dressing and use one of these choices instead:

  • Salsa
  • Squeeze a lime, lemon, or orange over your greens
  • Roasted cherry tomatoes (the juices will moisten the salad)
  • Guacamole
  • Hummus

Give it some green. Don’t limit yourself to iceberg lettuce. There are many options when it comes to salad greens. The darker the green, the more nutrients they contain. Build your salad with some of these greens:

• Kale

• Butter lettuce

• Romaine

• Arugula

• Spinach

• Red or green leaf lettuce

• Watercress

• Micro greens

The LSU AgCenter and LSU provide equal opportunities in programs and employment.

(Shakera Williams, M.P.H. is Assistant Nutrition Extension Agent- FCS for Webster/Claiborne parishes. Contact her at (318) 371-1371.)

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