Try these tips and recipes to get the most nutrients and taste from your salads.
When it comes to smart eating, it’s good to think green. Leafy greens are naturally fat free and low in calories. Plus, they serve up vitamins A and C. And they’re super-simple to prepare (a great way to keep the oven off in summer). Try these tips to get the most nutrients and delicious taste from your salads.
Look beyond iceberg. Red leaf and green leaf lettuce, romaine, and spinach all contain vitamin A (carotenoids). In general, dark green and red leafy veggies offer the most nutrients, and baby greens tend to be more tender and mild in flavor than their more mature cousins.
Busy? Buy prewashed greens. Prewashed salad greens are a snap to use. Check to be sure that the produce you buy is not bruised or damaged and that it is refrigerated at the store before buying.
Take safety steps. To avoid contaminating greens and other uncooked foods in your salad, don’t let them touch raw meats or poultry in the cart or your fridge, and always wash your hands before handling greens. Also make sure utensils, cutting boards, and bowls are clean before they touch any raw veggies. Within two hours of purchase, refrigerate greens in a plastic bag or lettuce keeper. Store prewashed, ready-to-eat greens in their original bag.
Spice it up. Salads sometimes seem boring, but they don’t need to be. You can easily add color and flavor with traditional toppings like tomatoes and peppers. But you can also branch out with toppings like nuts, dried or fresh fruit, and KRAFT 2% Milk Natural Shredded Cheddar Cheese or Natural Crumbles. And adding a bit of lean meat to a salad can make it more satisfying. Try one of the many salad recipes on this website. A few of our favorites: Grilled Steak & Vegetable Salad, Mango-Balsamic Spinach Salad with Chicken, and Grape, Cheddar and Walnut Salad.
Remember that even though salad greens contain very small amounts of carbs and calories, you still need to consider toppings. Check each label for the calories, fat, and carbs per serving.