There are so many ways to make a salad that you are limited only by your imagination. Green salads provide an easy and delicious way for you and your family to add more vegetables and fruit to your day.  Salads also offer a great way to help meet the minimum recommended five servings of vegetables and fruit each day.  It takes just 250 ml or one cup of green salad to count as one of these servings.

Follow these five easy steps to create a salad to go with any meal, or to serve as a main course. And, always remember to wash all fresh vegetables and fruit with cold, running water before you begin.

Step 1:  Choose a base for your salad from a wide variety of greens. Although all greens are low in calories, the darker varieties contain more nutrients like calcium, iron, as well as vitamins A and C. Be adventurous and mix different greens. For example, use arugula to add a slight bitter taste enhanced with a peppery mustard flavour, or spinach for a subtle bitter taste. Or, simply start with a bag of mixed greens if you are rushed for time. 

Step 2:  Colour your salad with other vegetables and fruit. Tomato and onion seem to be the most common salad additions, but don’t stop there! Increase the crunch with chopped, fresh fennel bulb that adds a slightly sweet, mild licorice flavour. Sliced avocado can be used to add a buttery texture and a mild nut-like flavour. Vegetables that have been lightly steamed and then chilled like asparagus or green beans add a pleasant taste and crispness while roasted onion, Portobello mushroom, or zucchini create rich and deep flavours. Go for a bright flavour boost with a touch of fruit. Use sliced strawberries or blueberries for a familiar favourite or go for a tropical flare with citrus fruit, mango, or papaya.

Step 3:  Improve salad satisfaction by adding protein in the form of meat and alternatives.  Make your salad a main course by adding strips of grilled chicken, beef, chopped boiled egg, or tuna. Or, keep it meatless by adding chickpeas, kidney beans, or cubes of tofu.

Step 4:  Add a small salad topping but use sparingly to watch calorie and fat content. Go easy on toppings like crumbled bacon bits, or strong cheeses like blue, feta, and Gorgonzola. Also, control amounts of olives as well as toasted nuts and seeds.

Step 5:  Finish off your salad with a dressing to highlight flavours. Try to choose one that contains less than 2 grams of fat per serving and use sparingly. Adding too much will overpower the salad and add lots of extra calories and fat. You can reduce their fat content by mixing creamy dressings with fat-free yogurt or sour cream. Or, make your own using healthy oils like olive or canola, flavoured vinegars, or fruit juices such as lemon, lime, tomato, or orange.

Go ahead and “up” the flavour and nutrient content of your salads. Your taste buds and health will thank you for it! 

Written by Natalia DeAmicis RD, as published in the Windsor Star, June 2006.