As the weather warms, lighter lunches and sides for cookouts are a must. Whether it’s a last minute lunch out or meal prep, salads are healthy alternatives, but can be sneaky with salt.
Greens Always Win
The base of any salad is pretty straight forward, so go with your favorite greens. Spring mix is a fav and I enjoy it with a simple dressing (more on that later).
Besides iceberg, romain or kale, shake it up with chopped green cabbage or spinach. And more is more. Greens add vitamins and fiber, so go for it!
Veg Out
Additional veggies add brightness to any salad. I’m not a huge fan of raw tomatoes, but leftover roasted or steamed veggies from dinners add flavor, texture, and spices.
Try adding roasted sweet potato, butternut squash, Brussels sprouts, broccoli or more. You really can’t go wrong and these can be reheated or added cold. Dealer’s choice to build your own kitchen sink salad.
Get Crunchy
Many salad kits include nuts, candied or salted. Croutons are also a fav, but aside from increased calories, these can be packed with sodium. Add in your own unsalted peanuts, cashews, slivered almonds or even low sodium (homemade) bacon bits to give a bite.
Pumpkin or sunflower seeds also add crunch with healthy nut oils, protein and fiber. Stick with unsalted, raw, or lightly salted.
Dress it Up
I hated salad dressing growing up, and am still not a fan of most creamy blends. But for many, dressings could be another hidden source of sodium.
You can add flavor without adding salt by switching to olive oil and red or balsamic vinegars (one of my favs). If it must be creamy, look for Greek yogurt based dressings or even tzatziki. Vinaigrettes are fantastic, too.
With most packaging, check the label of your favorite store bought brand and opt for dressing on the side if it’s extra salty.
Pack in the Protein
A salad won’t hold you till dinner, or breakfast the next morning, without protein. Here leftovers again can be helpful. Chicken, a hamburger patty, anything low salt is great. Extra firm tofu quickly roasted in the oven or air fryer packs tons of plant based protein.
Try to avoid ultra processed meats such as ham, salami or most cold cuts. And check those precooked chicken breasts or canned meats like tuna or salmon. A serving can easily take you to half your day’s sodium, or more.
Burst with Flavor
A salad is a blank canvas. You can add almost anything, just ask moms in the midwest. From craisins to sliced fruit, a simple salad is just a few pantry items away.
Shredded cheese is a go-to for me. A serving adds a little salt (we still need some), protein and flavor. Fresh from the block is better than bagged, for both cost and additives. Just shred some on top and you’re all set!
What are your favorite salad remixes?
#StaySalty
