A good salad can go far beyond the traditional iceberg-lettuce blend. You can mix together almost anything you have in your fridge and end up with a treat. Sometimes, however, unhealthy, fatty dressings and toppings can find its way into a bowl. Here are a few ingredients to keep your salad healthy but interesting.
• Salsa is a great alternative to salad dressing. A hearty salsa has less sodium than some dressings and no added fats. It adds pizzazz to your salad with its flavors, yet remains a healthy topping made with vegetables and fruits.
• Yogurt and honey, lemon juice, olive oil or vinegar can also substitute the traditional dressing and is healthier than ranch or other calorically high dressings.
• Tuna is a great addition because it is low in fat, contains omega-3 fatty acids and is high in protein.
• Whole-wheat couscous, barley, wheat germ or quinoa adds fiber, protein and a grainy texture to your salad.
• Beans add different color and mood to your salad while providing nutritional value.
• Seeds add a delicious crunch with every bite. Though nuts are similar, you get more seeds in a tablespoon serving and seeds have more zinc. Pumpkin seeds are high in iron. Sunflower seeds are great for vitamin E.
• Citrus fruit like oranges or grapefruit bring a tangy flavor to salads without being high in calories. Pineapples bring an exotic taste to your bowl of greens.
• Artichokes add an unusual taste to your plate but fits right in with its low-carb and low-calorie qualities.
• Applesauce, known more as a snack, can top off your salad without the fats and cholesterol
• Homemade croutons made from garlic-flavored whole wheat bread are definitely better than boxed croutons or crackers that can have a lot of hidden fat.
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The Mississippi Free Press produced this story through the MFP Solutions Lab, supported by the Solutions Journalism Network. This series digs into Mississippi’s systemic issues and sheds light on responses to them in other communities. Beyond just reporting on problems, these stories interrogate their causes and inspect potential solutions.