When I think about the salads that I used to eat, I am embarrassed. Completely humiliated by my utter lack of creativity and ingenuity. Iceberg lettuce, shredded cheddar cheese, croutons and the occasional tomato. With ranch. Seriously. I was eating “salad” because it was healthy. But was it? The way I was eating it…I’m not so sure.
Over the years, as I have been more intentional about making healthier choices, my salad tastes have matured.
Now I love Organic Supergreens, Feta cheese, veggies, nuts and seeds and a tasty and light vinaigrette. My salads now are loaded with health benefits and incredible nutrition. And they are much more filling than the iceberg lettuce and crouton salads of yesteryear.
These are my 8 favorite items to dress up a salad.
Salad dressing
Salad dressing is a sauce, which is used to make an entire salad tastier. It is AMAZING what a salad dressing can do. Seriously. I was a total ranch girl with the occasional vinaigrette tossed in to switch things up. Until I found this dressing. Now, I am obsessed and I crave salad because it tastes so good. This blush wine vinaigrette is light and refreshing with a hint of sweet. It pairs incredibly well with my pecan salad topper and feta cheese. This tasty dressing includes Cane Sugar, Water, Red Wine Vinegar, Canola Oil, Salt, Garlic Puree, (Garlic, Citric Acid), Xanthan Gum, and Mixed Tocopherols (Antioxidants-Vitamin E).
I have never tried another type of dressing by Brianna’s but I have heard all of them are fantastic.
glazed pecan salad topper mix
Pecan: Pecans are a good source of calcium, magnesium, and potassium, which help lower blood pressure. Most of the fat found in pecans is a healthy type called monounsaturated fat. Eating foods with monounsaturated fat instead of foods high in saturated fats (like potato chips) can help lower levels of bad LDL cholesterol.
Pepita: Pepitas are filled with beneficial vitamins and minerals, like iron, zinc, manganese, phosphorous, and magnesium.
Dried Cranberries: They’re a good source of a few vitamins and minerals — and exceptionally rich in several unique plant compounds. Some of these compounds may help prevent UTIs, stomach cancer, and heart disease.
feta
Feta is a Greek brined curd white cheese made from sheep’s milk or from a mixture of sheep and goat’s milk. It is soft, with small or no holes, a compact touch, few cuts, and no skin. It is formed into large blocks, and aged in brine. Its flavor is tangy and salty, ranging from mild to sharp. Feta is nutritious and is an excellent source of calcium. I prefer crumbled feta and occasionally I get a garlic & herb feta to liven my salad up a bit.
According to WebMD, there are several potential health benefits of Feta.
- Bone Health: Feta contains more calcium than many other cheeses. Calcium helps you maintain healthy teeth and bones.
- Weight Management: Feta contains a fatty acid known as conjugated linoleic acid (CLA). Experimental studies have shown that CLA can help reduce body fat.
- Gut Health: Fermented foods like feta cheese contain probiotics. These strains of good bacteria promote a healthy gut and support immune system function.
- Lower Diabetes Risk: Researchers have found that protein and calcium (both of which are plentiful in feta) can help control your body’s blood sugar levels, reducing your risk of developing diabetes and helping to manage existing blood sugar-related conditions.
apples
Is it true that an apple a day keeps the doctor away?
According to Medical News Today, apples are a good source of antioxidants. Apples are a popular fruit, containing vitamins, dietary fiber, and a range of other nutrients. Due to their varied nutrient content, they may help prevent several health conditions.
One meta-analysis from 2016 concluded that consuming apples may help lower the risk of lung cancer, breast cancer, and colorectal cancer, among other types. Fiber may also help reduce the risk of colon cancer, according to a meta-analysis published in 2018.
Fiber appears to help manage blood pressure, which may reduce the risk of cardiovascular disease.
Vitamin C is an antioxidant that, alongside other antioxidants, may play a role in protecting some aspects of heart health. Vitamin C also boosts the immune system and helps defend the body from infections and diseases.
Potassium helps relax the blood vessels, reducing the risk of high blood pressure and cardiovascular complications.
Cucumber
Fun Fact: The cucumber is actually a fruit! And they are 95% water.
These low-calorie “fru-veggies” contain many nutritional benefits, including hydrating properties and valuable nutrients. Cucumbers are good sources of phytonutrients (plant chemicals that have protective or disease preventive properties) such flavonoids, lignans and triterpenes, which have antioxidant, anti-inflammatory and anti-cancer benefits, according to World’s Healthiest Foods.
Antioxidants such as beta carotene in cucumbers can help fight free radicals in your body, unpaired electrons that damage cells and can lead to disease. Cucumbers may also have health benefits outside your body. Putting them on your skin may help ease sunburn pain, swelling, and damaged skin. (I always wondered why movies show ladies putting cucumbers on their eyes!)
Cucs help with hydration, healthy skin, bone and heart health, digestion, weight loss, brain health & chemistry.
tomato
The only tomato I liked when I was a kid, heck, until I was in college, came in the form of Ketchup. Thankfully my tastes changed as I grew older and I developed a fondness for them. Knowing the health benefits makes me love them even more.
This low cal fruit is healthful as well as tasty and versatile. They are especially lauded for their cardiovascular benefits. Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.
Tomato’s are good for eyes, skin and hair. And they have even been suspected of aiding digestion and preventing blood clots. They are also a great source of vitamin C, potassium, folate, and vitamin K.
bell pepper
Red, Orange, and Yellow Bell Peppers are full of great health benefits—they’re packed with vitamins and low in calories! They are an excellent source of vitamin A, vitamin C, and potassium. Bell Peppers also contain a healthy dose of fiber, folate, and iron.
Bell peppers contain over 30 different types of carotenoids including alpha-carotene, beta-carotene, lycopene, lutein, cryptoxanthin and zeaxanthin. Carotenoids are beneficial antioxidants that can protect you from disease and enhance your immune system. Provitamin A carotenoids can be converted into vitamin A, which is essential for growth, immune system function, and eye health.
While vitamin A and beta-carotene in red peppers offer good support for your overall vision and eye health, vitamin A is also helpful in supporting skin cells, healing wounds, and boosting white blood cell growth.
hemp seed
Many people consider hemp seeds to be a superfood. Part of the hemp plant, these seeds are technically a nut that can be eaten raw or used to make milk, oil, cheese substitutes, or protein powder. While related to the cannabis plant, hemp seeds have little to none of the psychoactive compound THC found in marijuana.
The seeds have a rich nutritional profile and provide a range of health benefits. These small, brown seeds are rich in protein, fiber, and healthy fatty acids, including omega-3s and omega-6s. They have antioxidant effects and may reduce symptoms of numerous ailments, improving the health of the heart, skin, and joints. Adding 1 tablespoon to your diet is an easy and tasty way to reap the benefits of this incredible nut.
Hemp seeds contain an impressive array of vitamins and minerals and are especially rich in:
They are also a good source of iron, zinc, and B vitamins, including:
- niacin
- riboflavin
- thiamine
- vitamin B-6
- folate
If your salads have been a bit blah, like mine used to be, I encourage you to dress them up a bit. Don’t be afraid to add fruit- apple, strawberry, blueberry, orange etc. Change up the dressing. Choose healthier cheeses and ditch the croutons for nuts and seeds. One more thing that I always add to my salad as a finishing touch are a couple twists of Pink Himalayan Sea Salt.
Bon Appetite!
