Add a mixed green salad to dinner or lunch at least a few times a week. Salads are easy to make—particularly if you use the prepared green mixes—and pack in the nutrients, including calcium, vitamin C, vitamin E,vitamin K, vitamin A and the carotenoids, iron, zinc, magnesium, and healthy fats. Tossing in fresh and dried fruit adds more carbohydrate. If you are tired of the traditional lettuce and tomato salad, try some of the following salads made with greens, fruits, vegetables, nuts, healthy oils, and optional cheese.
- Mixed greens with tangerines, dried cranberries, and slivered almonds. Serve with honey and dijon mustard dressing.
- Spinach and arugula with chopped apple, dried cranberries, and toasted walnuts. Serve with red wine and olive oil vinaigrette.
- Spinach and red leaf lettuce with strawberries, red onions, and toasted walnuts. Serve with champagne and olive oil vinaigrette.
- Arugula with grilled apple, bread, blue cheese, and grapes. Serve with basic or raspberry vinaigrette.
- Watercress with fennel, oranges, and walnuts. Serve with sweet orange dressing (made with orange juice and olive or hemp oil).
- Arugula with Bartlett pears and grated fresh Parmesan or Gorgonzola cheese. Serve with lemon juice and hazelnut oil or walnut oil vinaigrette.
- Watercress with red pears and walnuts. Serve with honey and dijon mustard dressing.
- Mixed greens with caramelized onions, baked goat cheese, toasted walnuts, and fresh or dried figs. Serve with rosemary honey vinaigrette.
- Boston or Bibb lettuce and dandelion greens with chopped apricots, toasted pecans, and smoked Gouda. Serve with raspberry vinaigrette.
- Mixed greens with blueberries, toasted pecans, and Gorgonzola or blue cheese. Serve with white wine and olive oil vinaigrette.
- Mixed greens with avocado, grated carrot, and sunflower seeds. Serve with tomato and herb dressing.
Keep in mind, however, that because the dressing can make or break the salad, you should use fresh homemade vinaigrettes or your favorite commercial dressing prepared with healthy oils and without high-fructose corn syrup. The basic dressing has one part vinegar plus juice, if desired, and one to two partsoil plus added favorites such as black pepper, herbs, chopped scallions, dijon mustard, maple syrup, honey, or other flavorings.
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