It’s no secret that salads are good for us. If nothing else, the fiber in lettuce contributes to keeping our heart health and decreasing our risk for cancers. But even those of us with the best intentions can easily become sick of the same old salads day in and day out. After awhile, plain iceberg lettuce just doesn’t cut it, and it’s tempting to revert back to bad eating habits.
The good news is that, with a little imagination and a selection of fresh produce, it’s easy to add variety to run-of-the-mill salads. Here are some types of produce that can help you toss some freshness into your salads:
- Carrots: Who doesn’t love some sweet carrots in their salad? Switch up the texture by alternating between shredded, shaved, and cubed carrots. When you do, you’ll be adding important trace minerals to your diet, as well as healthy doses of both vitamins A and C.
- Asparagus: When you buy fresh asparagus in the spring, purchase and steam a bit extra. The next day, add the leftovers to your salad for some extra flavor. Asparagus has both protein and potassium, and is a rich source of vitamins A, B1, and C. It also has important enzymes.
- Mushrooms: Mushrooms add a wonderful earthy note to any salad, and are a great source of phosphorus, potassium, iron and B complex vitamins.
Berries: For a fresh take, throw a handful of berries into your salad. Blueberries, blackberries, or raspberries will sweeten things up and kick your salad’s texture up a notch.
Grapes: It might seem counterintuitive to put grapes on a salad, but the tidbits provide a burst of flavor as they pop between your teeth. They’re also a great source of vitamins A and B1, as well as potassium.
Apricots: A few slices of dried apricots go a long way in adding tangy sweetness and texture to your salad. Plus, they’re chock full of vitamin A, vitamin B1, and iron.
Of course, there are many other ingredients that can easily add interest to a salad. Sesame seeds, sunflower seeds, slivered almonds, or pecan pieces add both flavor and texture. Pomegranate kernels provide a burst of flavor. Even mandarin oranges, water chestnuts, and sundried tomatoes are fair game.
When it comes to salads, it also pays to pay attention to the basics. Ditch the iceberg and explore the wide variety of salad greens that are available in the produce department of your market. Butter lettuce, field greens, arugula, and romaine lettuce will impart flavors that will make you as happy as a rabbit in the garden. Dig in!
