|
 “Salads are an easy, versatile option that allow
you to use what’s on hand and in-season when creating them,” said
University of Illinois Extension Educator Jessica Gadomski, a
registered dietitian for SNAP-Education. “From savory to sweet,
salads are a fun way to pack in your favorite fruits, vegetables,
and proteins, as well as dairy and grains.”
Celebrate National Salad Month with these tips to keep your salads
fresh, nutritious and festive:
1. Get in those Veggies –
Consider starting your meal with a leafy salad full of vegetables
from your crisper or garden. “This is not only a great way to get in
your daily vegetable needs and reduce food waste, but also can help
you feel satisfied sooner,” said Gadomski.
2. Don’t Forget the Protein –
Whether starting with a leafy-base or a whole grain, like couscous
or quinoa, the addition of a lean animal or plant-based protein can
turn a side dish into an entrée. “Grilled chicken, unsalted nuts,
seeds, tofu, beans or egg all make great options,” Gadomski said.
“Aim to incorporate different textures in your salad like: crunchy,
soft, chewy and dry for a more exciting combination.”
3. Watch those Toppings –
Gadomski warns that salad dressing and add-ins can quickly transform
a nutrient-dense food into one riddled in excessive calories,
sodium, sugar and fat. “Remember, moderation is key,” she said.
“Limit dressings to no more than two tablespoons, and choose a fresh
salsa or vinaigrette over cream-based options. You can even make
your own!” A basic vinaigrette is made by combining one part vinegar
to three parts oil and flavoring with herbs and spices. You can even
make it into a friendly family competition. [to top of second
column] |
4. Try Something New –
Most, if not all, cultures have a salad dish that highlights
traditional flavors and fare. For instance, Tabbouleh is an Eastern
Mediterranean salad featuring chopped tomatoes, parsley, mint,
onion, olive oil and bulgur, a type of whole grain. “Test new
recipes or create your own combinations this month, and you’ll be
all set to share your favorite at a backyard gathering just in time
for Mother’s Day or Memorial Day!”
5. Don’t Miss Dessert –
Salads can make an excellent sweet treat as well. Consider cutting
up fruits on-hand and topping with low-fat or fat-free yogurt and
cinnamon for a refreshing dessert.
If you want more inspiration for your salads, check out the Illinois
Nutrition Education Programs website at go.illinois.edu/eatmovesave.
There, you can find recipes such as Nectarine and Peach Fruit Salad,
Bean Salad with Rice and Tangy Vegetable Pasta Salad.
The healthy choice, isn’t always the easy choice, especially on a
limited budget. The Illinois Nutrition Education Programs provide
practical tips to help low-income families prepare safe and healthy
meals, while staying active each day.
[Text received
Terri Miller, MPA
County Extension Director - Unit 16
Serving Logan, Menard, and Sangamon Counties]
COLLEGE OF AGRICULTURAL, CONSUMER &
ENVIRONMENTAL SCIENCES
University of Illinois
U.S. Department of Agriculture
Local Extension Councils Cooperating.
University of Illinois Extension provides equal opportunities in
programs and employment. |
