Green salads have been a part of the human diet for centuries. Enjoyed by ancient Greeks, Romans and Egyptians, salad greens found their way into our country in 1493, brought as lettuce seeds by Columbus.
Today salads are enjoyed by many as a healthy entrée. Some tips for creating healthy salads are:
- Choose varieties with darker leaves. They are richer in nutrients. Many greens provide beta-carotene, vitamin C, calcium, iron and fiber. Good choices include romaine, green or red leaf lettuce or spinach. Also consider using cabbage, red or green, which is a good source of fiber and potassium and has cancer-fighting compounds.
- Choose crisp and colorful vegetables. Carrots, broccoli, snap peas, zucchini, avocados, tomatoes and cucumbers are all great choices. Avoid anything drenched in oil, such as sun-dried tomatoes; instead, use fresh tomatoes, they are an excellent source of lycopene and have fewer calories.
- Add fruits. For extra flavor and sweetness, add fresh blueberries, strawberries, apple slices or raisins. Remember that some fruits like apples, pears and avocados will discolor quickly when cut, so you can toss them in lemon or orange juice to prevent browning.
- Add protein. Some healthy protein choices are sliced hard-boiled eggs, cooked shrimp, tuna, skinless chicken and turkey breast, beans and chickpeas, or strips of low-fat cheese. Avoid fried or battered meats like chicken strips and battered then fried shrimp.
- Go easy on toppings. Try to avoid croutons, chow mein noodles, crackers, nuts, seeds, crumbled bacon, and shredded cheeses because they can add extra calories fast. A good rule of thumb is to use 2 tablespoons of a low-calorie or light salad dressing, or only 1 tablespoon of regular salad dressing.
Here's a suggestion for a healthy salad.
4 cups ready-to-serve romaine lettuce or salad mix
1/4 cup red onion, chopped
1 cup canned black beans, drained and rinsed
1 orange, peeled and diced
1 tomato, diced
1 tablespoon olive oil
3 tablespoons red wine vinegar
1 teaspoon dried oregano
Black pepper to taste
Toss all ingredients together in large salad bowl. Serve immediately. Serves 2.
Karen Thomas is a family and consumer sciences educator for Penn State Extension in Lackawanna County.