Power Up Your Salads

This far into summer, you may be getting bored with your daily salad, but fear not!  Here are some ways to add not only flavor but necessary protein, vitamins, and fiber:

Start with ALL the greens: Don't just fill the bottom of your bowl with iceberg lettuce; experiment with a variety of leafy greens including romaine, red leaf lettuce, green leaf lettuce, butter lettuce, bok choy, green or purple cabbage, spinach, watercress, arugula, kale, mustard greens, or turnip greens.  And don't forget the "little" greens -- basil, oregano, thyme, and mint.

Power up with proteins: Add shredded chicken or turkey, shrimp, tuna, sardines, lowfat shredded cheese, hard-boiled egg whites, a few nuts, beans, lentils, or cubed tofu.

Kick up the flavor: In addition to old favorites such as tomatoes, onions, or cucumbers, toss in asparagus, corn, zucchini, mushrooms, bell peppers, or hot peppers.  For even more of a punch, add vegetables that have been roasted with a little olive oil, salt, and peppers.

Include a little carbohydrate: Put your leftovers to good use by adding brown rice, couscous, or whole wheat pasta to your next salad.   

Don't ruin it all with the dressing: To get your daily dose of healthy omega-3 fats, dress your salad lightly with olive oil (or switch to canola oil for a significant savings at the checkout stand) and balsamic or rice wine vinegar.  Start with about half the dressing you think you'll need; chances are it will be more than enough.  

New day?  New salad!  Enjoy!