Salad Days

Anyone can throw some lettuce and veggies together, but don’t underestimate the power of the salad.  Fruit, pasta, beans, potatoes, nuts – when it comes to salads, the possibilities are endless!

Moreover, salads can provide us with the fiber our bodies need every day.  Fiber isn’t made by the body, so it’s essential to eat enough every day to keep our digestion system in tip-top shape.  Fiber has also been linked to heart and skin health, in addition to weight management.  Fiber – nothing is finer!

For an adult on a 2,000 calorie diet, 28g of fiber is recommended every day.  To hit that number, you need about 4-5 servings of high fiber foods.  What are some examples of high fiber foods? Leafy greens (spinach, kale), broccoli, beans, peas, berries, apples, nuts, and seeds are all excellent fiber sources.

In honor of National Salad Month, we offer up a few of our favorite combinations, all packed with vitamins, nutrients, and, of course, fiber. Gather up your ingredients, toss them together in a bowl, and enjoy multiple servings of healthy deliciousness!


Creative Commons license, fonticulous

Fantastic Fruit Salad – Ambrosia
2 cans fruit cocktail – drained
2 small cans mandarin oranges – drained
1 cup plain yogurt
½ cup shredded coconut
A couple handfuls of mini marshmallows
Optional: chopped pecans

** Feel free to go extra on the fruit (maybe add fiber-rich fresh strawberries or blueberries) and/or yogurt for added vitamins and calcium!

Vibrant Vegetable Salad – Broccoli and Raisin
6 cups chopped up broccoli
½ cup mayonnaise ½ cup plain yogurt – mixed
1 cup raisins
1 small red onion – chopped
2 Tbs vinegar
Optional: a few spoonful’s of sunflower seeds

**Sunflower seeds will add some protein, fiber, and healthy fats, in addition to this already vitamin C packed salad.

Creative Commons license, Steffen Zahn

Creative Commons license, Steffen Zahn

Playful Potato Salad
1 ½ pounds red potatoes – quartered
¾ pound fresh green beans – trimmed and snapped
¼ cup chopped fresh basil
1 small red onion
¼ cup balsamic vinegar
2 Tbs Dijon mustard
2 Tbs fresh lemon juice
1 clove garlic
½ cup extra virgin olive oil
Salt, pepper, and Worcesterchire sauce to taste

**Up the green bean amount for added fiber and vitamins.

Perfect Pasta Salad – Summer Farfalle
(from Cooking Light)
3 cups cooked farfalle (bow tie pasta)
2 cups cherry tomatoes, halved
1/4 cup chopped fresh dill
1 (6-ounce) bag baby spinach
2 tablespoons fresh lemon juice
2 tablespoons cold water
1 1/2 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
4 ounces cooked salmon, cut into thin strips

Big Bean Salad
(From All Recipes.Com)
1 (15 ounce) can garbanzo beans (chickpeas), drained and rinsed
1 (15 ounce) can kidney beans, drained and rinsed
1 (15 ounce) can green beans, drained and rinsed
4 green onions, chopped
1 stalk celery, sliced
1/2 cup cider vinegar
1/4 cup olive oil
1 tablespoon honey
1/2 teaspoon ground dry mustard (or 1/2 teaspoon regular mustard)
1/4 teaspoon garlic powder (or 3 cloves chopped garlic)
1/4 teaspoon ground black pepper
Optional: 1/4 teaspoon onion powder 
Optional: 1/4 teaspoon ground cayenne pepper




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