Build a Smarter Salad

Mix and match ingredients to bring an array of nutrients, fresh tastes, and new textures to your plate.

Nuts and Seeds
Photo: Becky Luigart-Stayner

Arugula, Grape, and Sunflower Seed Salad
Benefits: Grapes add polyphenol antioxidants, while the seeds and oil deliver vitamin E.
Power Ingredients: fruits, vegetable oils, nuts and seeds, greens
Yield: 6 servings (serving size: about 1 cup).
Nutrition Information: CALORIES 81 (34% from fat); FAT 3.1g (sat 0.3g, mono 0.5g, poly 2g); PROTEIN 1.6g; CARB 13.1g; FIBER 1.2g; CHOL 0mg; IRON 0.7mg; SODIUM 124mg; CALC 47mg

Watercress Salad with Pan-Seared Mahimahi
Benefits: Tomatoes boost vitamin C and deliver lycopene. Shallots are particularly high in phenols, a compound that may protect against cancer. Rounding out the dish with a lean fish delivers heart-healthy protein and fat.
Power Ingredients: tomatoes, vegetable oils, seafood, onions, greens
Yield: 2 servings.
Nutrition Information: CALORIES 220 (28% from fat); FAT 6.9g (sat 1.1g, mono 4.3g, poly 1g); PROTEIN 26.1g; CARB 13.4g; FIBER 1.9g; CHOL 93mg; IRON 2.7mg; SODIUM 468mg; CALC 95mg

Southwest Salmon Caesar
Benefits: Caesar salad is a popular starter or side. Adding grilled salmon elevates it to a main dish rich in beneficial omega-3 fatty acids.
Power Ingredients: seafood, greens
Yield: 4 servings.
Nutrition Information: CALORIES 340 (36% from fat); FAT 13.6g (sat 3.8g, mono 5.2g, poly 3g); PROTEIN 34.3g; CARB 20.9g; FIBER 4.4g; CHOL 73mg; IRON 2.4mg; SODIUM 752mg; CALC 163mg

Mixed Herb Salad
Benefits: Adding tomatoes, fresh herbs, and pea shoots to a simple bowl of tossed greens boosts its nutrient content. Dressing it with monounsaturated-rich olive oil supplies even more. Pea shoots are the small leaves and tendrils from pea plants, most often snow peas. They’re a good source of vitamin A. Substitute mâche if your local market doesn’t stock pea shoots. Tip: To save time, use 1⁄3 cup chopped herb salad mix in place of the chive, thyme, and tarragon; look for it near the other packages of fresh herbs.
Power Ingredients: tomatoes, vegetable oils, onions, greens
Yield: 6 servings (serving size: about 1 cup).
Nutrition Information: CALORIES 55 (43% from fat); FAT 2.6g (sat 0.4g, mono 1.7g, poly 0.3g); PROTEIN 2.2g; CARB 7g; FIBER 2.3g; CHOL 0mg; IRON 1.5mg; SODIUM 130mg; CALC 54mg


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