How to Make a Hearty, Healthy Salad

有益心脏的沙拉

When we hear “salad,” some people think lettuce tossed with a few vegetables. 但沙拉的作用远不止于此! In fact, it can easily become an inexpensive main meal with just a few additional ingredients.

Here are some building “blocks” to make a delicious 和 filling salad:

绿色 - Look for dark, leafy lettuces like romaine, spinach or arugula. If you have access to fresh herbs like basil, 百里香, 牛至或薄荷, they add zest 和 extra nutrients to your salad bowl.
蛋白质 - Add more satisfaction to your salad with skinless poultry or fish with omega-3 fatty acids, 比如三文鱼, 鳟鱼和鲱鱼. Mix in a chopped hard-boiled egg or a small amount cheese (choose lower-fat, lower-sodium cheeses such as mozzarella or Swiss). 放入一罐鹰嘴豆, 肾脏, navy or black beans (choose low-sodium or no-salt-added 和 drain 和 rinse thoroughly). 无盐坚果, 像花生, 杏仁和核桃, give your salad extra crunch 和 a dose of healthy fat. All these protein foods will keep you feeling fuller longer.
水果 - Slice up fresh fruit that is in season or on sale – choose a rainbow of colors! If you are using fruit canned in juice or frozen, thoroughly drain 和 pat dry so your leafy greens don’t get soggy. Dried fruits without added sugars are another super salad ingredient.
额外的蔬菜 - Raw vegetables like carrots, cucumbers, broccoli 和 cauliflower add great crunch 和 color. 烤蔬菜，比如甜菜, potatoes or squash add terrific flavor 和 a little bit of sweetness to any main meal salad.
谷物 - Warm or cold whole grains add bulk 和 satisfaction. Try whole wheat couscous, barley, quinoa, bulgur, sorghum or wild rice. To save money, look for whole grains in the bulk aisle of your grocery store. Whole wheat pastas are also an inexpensive way to bulk up any basic salad.
酱 -加油, vinegar 和 spices in your pantry, you are minutes away from a simple homemade vinaigrette dressing. Jazz it up with tasty ingredients like chopped fresh herbs; diced veggies with lots of flavor, 像洋葱, garlic or scallions 和/or a squeeze of citrus juice (orange, 柠檬或酸橙.) Experiment by adding small amounts of those add-ins to the following vinaigrette recipe, 边走边品尝.

简单的油醋酱配方:

Whisk together ¼ cup olive oil or canola oil, ¼ cup balsamic vinegar 和 ¼ teaspoon ground mustard. Add a dash or two of black pepper 和 toss into a salad for four or more people.