6 secrets to making super healthy salads taste great

  • 2 Minutes Read

Today's blog is dedicated to making super healthy salads. Let's be done permanently with stale iceberg lettuce, dried out baby carrots and sour tomato wedges topped with fabricated salty goo. Forever.

6 secrets to making super healthy salads taste great

Here are our top 6 salad substitutions that result in super healthy salads that also taste amazing

To elevate your salad to the truly nutritious meal component that I know it can be, let's cover some basic substitutions to get you there.

Iceberg Lettuce Substitutions

An incredibly easy way to create a foundation for super healthy salads is to increase your dark green leafy veggies. Mix it up! Although some varieties of greens are pricey - you can minimize cost by mixing them with less expensive greens (e.g. red leaf lettuce mixed with arugula and fresh chives). You can get many of these varieties at your local supermarket, Farmers Market or at specialty grocers like Whole Foods. Of course, you can also grow your own!

Carrot Prep

I have a great disdain for dry, whitish-sheen whole baby carrots casually plopped onto my salad or lying helplessly neglected at a poorly maintained salad bar. However, carrots are extremely nutritious and an excellent source of beta carotene, the plant's precursor to Vitamin A. Here's how to keep a carrot's flavor, texture and nutritional value at its peak.

Tomato Substitutions

Let's face it, if you live in most areas of the world, you don't get fresh tomatoes very often. Instead of paying top dollar for out of season tomatoes, why not substitute tomatoes with these other ingredients that are also good sources of antioxidants, vitamins, and minerals?

Cucumber Substitutions

Find that cucumbers are hard to digest? Just peel them! You still get nutritional benefit from the seeds and viscous fiber inside. Or if you just want something a little different - something moist and gently crispy with a little bite - try:

Crouton Substitutions

We like the crunchiness of croutons but bemoan the lack of texture and flavor of the lifeless, low-fat croutons on the market. These simple substitutions will help you increase your fiber intake and possibly lower sodium.

Salad Dressing Substitutions

We typically think of salad dressing as the glue that binds everything together in the salad, but we also rely on it for flavor. Try tricking your taste buds into accepting these subs which will give you more nutrients for the calories compared to standard salad dressings.

Have your own salad ingredient ideas for super healthy salads? We would love to read them. Please post comments!

Originally published on Sep 28, 2010,
Updated: Dec 20 2019

Foods & Recipes->Salads
Dec 20, 2019
Katherine Isacks
Katherine Isacks, MPS, RDN, CDCES - Registered Dietitian and Certified Diabetes Care and Education Specialist (CDCES)

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