Super Salads

Nutrition Prescriptions

Remember when a salad used to mean a chunk of iceberg lettuce and a few slices of tomato drowned in creamy dressing and Bacos bits? And yes I’ll admit that tasted pretty good!

But salads have now evolved into a flavorful art form with an endless stew of ingredients. Trendy are hearty grain salads that incorporate brown rice, quinoa, freekeh or barley that have transformed a longtime side dish into a satisfying meal.

My suggestion for building a basic meal salad is to include the following:

2+ cups Nonstarchy Vegetables: Any lettuce or leafy greens, bell peppers, carrots, broccoli, asparagus, cauliflower, eggplant, cucumbers, zucchini or summer squash, onions, mushrooms, sprouts, Brussels sprouts

1 Protein: 3 ounces chicken or tuna, 1 ounce cheese, 1/2 cup cubed tofu, 1/2 cup any beans (black, chickpeas, edamame)

1 Starch: 1/2 cup cubed sweet potato or butternut squash, 1/2 cup corn, 1/2 cup whole grains

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