by HCSG Contributor

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5 Tips to Boost Your Salad

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It’s a common misconception that having a salad is always the healthier option. For many, salad is comprised of iceberg lettuce, anemic tomato slices, shredded yellow cheese, and Ranch dressing.

If you can relate, it’s time for a reboot. Here are some tips to get you started.

A carton of a dozen brown eggs.
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1. Fresh Greens

Eggs contain proteins and nutrients that are great for senior health. Egg whites contain a protein that the body can easily absorb. Egg yolks contain nutrients such as choline, which helps with the brain and cognitive thinking, and lutein and zeaxanthin, which promote vision health.

Eggs contain proteins and nutrients that are great for senior health. Egg whites contain a protein that the body can easily absorb. Egg yolks contain nutrients such as choline, which helps with the brain and cognitive thinking, and lutein and zeaxanthin, which promote vision health.

Buy prewashed salad greens. Spinach, mixed greens, watercress, arugula, romaine, and baby kale are now ubiquitous, so try these more nutritious options. The deeper the color, the greater the health benefit. ››

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2. Salad-Friendly Veggies

Colorful baby sweet peppers, radishes, pre-sliced or shredded carrots, cubed avocado, edamame (soybeans), shredded red cabbage, and sliced red or sweet onions are all delish in a salad. Have a spare ear of corn? Don’t bother cooking it—just cut it off the cob and toss it into the bowl. For a fragrant flavor punch, add chopped cilantro, basil, or mint to your greens. ››

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3. Easy Additions

Keep shelf-stable salad add-ons that will turn a simple salad into an entrée. Legumes, such as chickpeas (garbanzos), black beans, and red beans are all dirt cheap and a great source of protein and fiber. Canned tuna, sardines, or salmon flaked into greens turn a salad into supper, too. Quinoa, brown rice, or farro are great grain options. (Cook them ahead and store them in the fridge.) ››

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4. Cheese

Instead of adding boring pre-shredded cheddar to your salad, choose assertive cheeses such as parmesan, asiago, feta, or goat cheese. A little goes a long way so you’ll need way less and save calories. ››

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5. Homemade Dressing

Bottled dressings are convenient but they have a ton of impossible-to-pronounce ingredients. Making your own dressing will transform the way you think of salad. Plus, dressings double as marinades for meat, poultry, and fish. Make extra and store for up to a week.

Vinaigrette options are endless. From different oils (extra virgin olive, avocado, cashew, canola) to acids (lemon or lime juices, white wine, balsamic, or cider vinegar). Add a squeeze of Dijon or spicy mustard, honey, jam, or marmalade for more flavor and emulsification (keeping oil and vinegar from separating). ››

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Bonus Tip:

Get more tips to elevate your daily nutrition by visiting the Nutrition section of the Healthcare Services Group Blog.

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Joy Zacharia, RD/LDN | joy.zacharia@hcsgcorp.com

“Being a dietitian is more empowering than ever before. As we now know, food is medicine, thus a healthy diet signifies longevity.”

Joy Zacharia has been a Registered Dietitian with Healthcare Services Group for over 12 years. She started her career in the hospital setting as Outpatient Dietitian. Joy later switched gears and accepted a food editor position with Southern Living magazine and later with Cooking Light where she sharpened her culinary skills and collaborated with chefs, other editors, photographers, and food stylists. Her love of multicultural cuisines comes from a colorful ethnic background. Joy was born in New York City, and grew up in Puerto Rico, Mexico City, and Florida, where her family settled. She learned to cook Turkish, Greek, Puerto Rican, and Mexican food, which resulted in a hunger for learning more about food and nutrition science. Joy aspires to stay on top of food and nutrition trends and share that knowledge with residents, friends, and family.

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