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Build a Better Salad

Jewel Osco Registered Dietitians

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May 17th, 2017

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When it comes to putting together a salad for lunch or dinner, it can sometimes be tricky to know which options go best with what. Salads are convenient and packed with vitamins and nutrients needed for daily health. But with so many different greens, proteins, and toppings, who’s to know what to add and how much? Check out some guidelines for Building a Better Salad below.

The Foundation

When starting your salad, the majority of the salad should compose of the greens. You can choose from a variety of greens, but to build a better salad, you want to choose dark greens such as spinach and kale because of their high nutrient content.  Fresh Express has a multitude of salad blends available pre washed and ready to go for you available in the Jewel Osco Produce section. You can add other non-starchy vegetables such as cucumbers, peppers, and tomatoes to add even more volume and bring some color and crunch to your salad. For a natural sweetness, add fresh seasonal fruit to your salad. The Fresh Express Berry Pineapple Salad featured below is perfect for a nice summer day. To feed a crowd, check out the 10 oz Fresh Express Baby Spinach, Spring Mix, and 50/50 Mix Baby Spinach & Spring Mix clamshells are a great value at only $4.00 every day at Jewel Osco!

The Protein

If you are making a salad as a meal, you can add a protein to bulk up the content and keep you satiated between the meals. When adding a protein, you want to keep the size to about a 3-4 oz portion, or about the size of your palm. Good proteins include lean chicken breast, ground turkey, beans, legumes, and boiled eggs.

The Toppings

To top off your salad, try to stick to up to 3-4 toppings at about 2 tablespoons each. Toppings tend to have a lot of hidden calories from extra fats and sugars that can make a healthy salad go to unhealthy very quick. Good topping options include things like nuts (walnuts, almonds), low-fat cheese (cheddar, feta), seeds, avocado, and dried fruit.  Choose an olive oil and vinegar based dressing versus a mayonnaise based dressing because the olive oil contains healthy fats that will help with the absorption of the nutrients in the vegetables.

Check out https://www.freshexpress.com for more tasty salad recipes and ideas.

Written by: Sarah Muhammad, Dietetic Intern

BERRY PINEAPPLE SALAD

Ingredients

10 oz. Fresh Express® Baby Spinach, clamshell

1 cup strawberries, hulled & quartered

1 cup blueberries and/or raspberries

1/2 cup almonds, sliced

1 cup fresh pineapple chunks

½ cup Open Nature Raspberry Walnut Dressing

Instructions

Make the Salad

  1. Place greens into a large salad bowl.
  2. Add berries & pineapple.
  3. Sprinkle with almonds.
  4. Toss salad with dressing.

Servings: 4

Nutritional Facts:

218 calories, Total Fat: 11.5 g, Saturated Fat: 1 g, Cholesterol: 0mg, Sodium: 175 mg, Total Carbohydrates: 27g, Fiber: 6 g, Protein: 5 g

One Response to Build a Better Salad

  1. Barbara Tabler 23/05/2017 at 6:34 pm

    This IS delish!

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