Making Your Salad a Star

By Donna Stark

When I was growing up, salads were never really the star of the meal. They typically consisted of a handful of iceberg lettuce, a sprinkling of shredded carrots, maybe a cucumber slice or two, and about half a bottle of French dressing layered on top. Boy, times have changed haven’t they? Now that wimpy little salad of yesteryear has grown up and what a transformation it has made! It has gone from only being served at “fancy” restaurants to now having its own restaurant, from side dish disaster to main course marvel. Seriously, creating a nutritious and filling meal couldn’t be any easier.

The Star of the Meal

Salads are a great addition to any healthy diet because you can add as much nutrition to it as possible. So many people top their greens with veggies, fruit, and protein, but what about some fat? Healthy fats, that is! Adding healthy fats to your salads is a great way to get a nutritional boost and to feel completely satisfied at the same time. They’re also easy to add since they come from a variety of different food sources. Take a look at some of these great salad add-ons that are perfect for your healthy-fat options.

• Eggs - Eggs with the yolk are loaded with nutrition, so start cracking! They provide riboflavin, folate, and Vitamins D and B12. Throw some hard boiled eggs on top, finish your salad layers with some good old-fashioned egg salad, or maybe if you are feeling really adventurous, top your salad off with an over-easy egg.
• Nuts - It’s easy to love nuts when they do so much for the health of your heart and are super easy to add to your salad. Just throw some almonds or walnuts on top and mix them right in!
• Avocados - They aren’t called a superfood for no reason! One of the most popular superfoods out there, avocados help to boost anti-inflammatory properties in the body and improve vascular health. They are really easy to add to a salad too! You can either chop them up or make a dressing out of them. Either way, they are a delicious addition!
• Fatty fish - Skip the chicken and steak and swap in a serving of fatty fish that is high in protein and omega-3s. Try some salmon or tuna. They are the perfect complement to your greens and veggies.

It’s Salad Time

Now that you have some ideas on how to add healthy fats to your salad, it’s time to start creating! Get the most out of your greens and give the best to your overall health and wellness by designating a night each week to showcase your salad-making skills. It’s time to give your taco Tuesdays a run for their money with a new night in the week … salad Sundays!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Acworth, Ga.