Typically, salads are composed of lettuce or mixed greens, an assortment of toppings, and a dressing.
Salads can be a mainstay of a healthy diet due to the wide variety of ingredients that can be included. Almost any meal can be added to a salad, however, some toppings are more nutritious than others.
Here are the twenty most nutritious salad toppings.
Chopped Raw Vegetables
Common salad ingredients include lettuce, spinach, kale, mixed greens, and arugula. However, additional raw vegetables may be added.
Carrots, onions, cucumbers, celery, mushrooms, and broccoli are among the most popular raw vegetable toppings. These veggies are rich in dietary fibre and beneficial plant chemicals.
Eating raw vegetables, such as carrots, lettuce, spinach, and cucumber, was connected with improved mental health and disposition in a study of 422 young adults.
Nuts and Seeds
Nuts and seeds, including pistachios, walnuts, pumpkin seeds, almonds, peanuts, and chia seeds, are nutrient-dense salad additions.
For instance, 1 ounce (28 grammes) of pumpkin seeds has 5 grammes of protein and nearly 20 per cent of the Daily Value (DV) for zinc. Moreover, just 22 almonds (1 ounce or 28 grammes) added to a salad provide more than 3 grammes of fibre and a variety of vitamins and minerals.
Look for raw or dry-roasted versions of nuts and seeds that do not have added salt, sugar, or preservatives.
Dried Fruit
Salads with dried fruit make for a delightful pairing.
The use of dried cranberries, apricots, mango, or raisins as a salad topping is a simple method to add sweetness and a variety of nutrients. 1 ounce (28 grammes) of dried apricots, for example, has 20% of the DV for vitamin A and 2 grammes of fibre.
To avoid extra sugars and preservatives, seek out dried fruits that contain solely the fruit as a component. In addition, use this delectable treat sparingly to garnish your salad.
You may also create your own by slicing your favourite fruit into thin slices and baking them at 250°F (121°C) for two to three hours on a baking sheet lined with parchment paper.
Whole Grains
As salad toppers, popular whole grains include cooked brown rice, quinoa, farro, and barley. These grains give your salad structure and taste.
In addition to fibre and protein, whole grains can help you feel full and satisfied after meals. 1 cup (195 grammes) of brown rice, for instance, contains 5 grammes of protein and more than 3 grammes of fibre.
In addition, research ties the eating of whole grains to numerous health benefits, including weight loss and decreased cholesterol levels.
Cooked whole grains are accessible at the majority of supermarket stores. To make your own, combine uncooked grains and water in a saucepan over the stove in a ratio of 1:2. For example, combine 1 cup of uncooked grains with 2 cups of water. Bring to a boil, then cook the grains until they are soft.
Beans and Legumes
Beans and legumes are great sources of plant-based protein to incorporate into a salad.
In addition to vitamins, minerals, and fibre, a 1-cup (172-gram) portion of both cooked black beans and kidney beans delivers nearly 15 grammes of protein.
You can purchase canned beans or you can make them yourself. Put dry beans in a large saucepan and cover them with an inch of water to prepare your own. Bring to a boil, then simmer for between one and three hours, or until soft.
Fresh Fruit
Even though salads are often thought of as a blend of veggies, fresh fruit may be a tasty and nutritious salad garnish.
Each piece of fruit consumed per day was connected with a 10% reduction in heart disease risk, according to research involving over 800 adults.
Berries, apples, oranges, and cherries are all popular fresh fruits to add to a salad. You may also make homemade salad dressings with fruit purée or freshly squeezed fruit juice.
Baked Tortilla or Pita Chips
Tortilla chips or pita chips that have been crushed add crunch and flavour to a salad.
Tex-Mex salads with beans, salsa, avocado, and shredded cheese are enhanced by the addition of tortilla chips. On the other hand, pita chips pair well with salads featuring Mediterranean characteristics.
Low in sodium and added sugar, baked corn tortilla and whole-grain pita chips are the healthiest options. 11 chips or around 28 grammes of packaged whole-wheat pita chips provide approximately 3 grammes of fibre and 4 grammes of protein (4).
Cut a couple of tortillas or pitas into six triangles, spray each triangle with olive oil, and bake at 350 degrees Fahrenheit for 10 to 15 minutes.
Shredded Hard Cheeses
Shredded hard cheeses, such as cheddar, gouda, parmesan, and manchego, add taste and nutrients to a salad.
One ounce (28 grammes) of shredded parmesan cheese has more than 10 grammes of protein for around 100 calories. In addition, it contains 35% of the Daily Value for calcium, an essential component for bone health, blood clotting, and normal muscular contraction.
Both pre-packaged shredded cheeses and blocks of hard cheese that can be grated by hand are frequently available.
Roasted Vegetables
Served alongside raw salad greens, roasted vegetables are a great accompaniment.
Depending on the vegetable, roasting produces a variety of flavours and textures. Additionally, research indicates that heating veggies make them easier to digest and increases the absorption of certain nutrients.
To create roasted vegetables, dice the desired vegetables, sprinkle them in olive oil and seasonings, and then bake them for 30–40 minutes at 350°F (176°C) on a baking sheet coated with foil.
As a salad topping, you can also use leftover roasted vegetables from a prior meal.
Hard-Boiled Eggs
Eggs can be a nutrient-dense addition to a salad.
For only 77 calories, one big egg contains 6 grammes of protein and more than 15 vitamins and minerals.
Their high protein content can make you feel fuller. In a study involving 30 overweight or obese women, those who ingested eggs during a meal consumed considerably fewer calories over the subsequent 36 hours compared to those who consumed bagels.
Place the eggs in a saucepan and cover them with an inch and a half (2.5 cm) of water. Bring to a boil for roughly ten minutes, then remove from heat and transfer eggs to a dish filled with cool water for five minutes before to peeling.
Fresh Herbs
Herbs are the leaves, seeds, or flowers of plants that impart flavour and aroma to food.
Basil, mint, rosemary, parsley, sage, and cilantro are popular fresh herbs for adding to salads or salad dressings.
Herbs are not only flavorful, but they may also give health advantages.
For instance, research indicates that a chemical found in rosemary and sage may have anticancer qualities, whilst cilantro may aid in the battle against inflammation.
Leftover Meat
Meats that have been baked or grilled, such as chicken, pork, and beef, can be used as salad toppings.
Meats are rich in vitamins, minerals, and high-quality protein, all of which can help you feel full and pleased.
3 ounces (84 grammes) of baked chicken breast, for instance, contains 26 grammes of protein for fewer than 140 calories.
Precooked meats are offered at grocery stores as simple and speedy salad toppings, but they may contain additional, possibly hazardous additives.
You can also prepare your own by cooking meats with olive oil and seasonings at 350°F (176°C) on a skillet, on a grill, or in the oven until they reach a safe internal temperature.
Seafood
Including seafood in a salad can enhance its nutritional value and flavour.
Salmon, cod, halibut, shrimp, lobster, and even sardines are rich in protein, omega-3 fatty acids, vitamins, and minerals. Studies indicate that consuming fish can improve heart health and cognitive function.
The healthiest fish preparation methods for salads are baking, broiling, and grilling. Fried or breaded seafood that contains additional oils and salt is less healthy.
To prepare fish at home, spray the fillets with olive oil and seasonings and bake at 400 degrees Fahrenheit (204 degrees Celsius) for 15 to 20 minutes.
Avocados
Avocados are versatile meals that pair well with salads.
They are rich in nutrients that promote heart health and good ageing, including monounsaturated fat, fibre, potassium, vitamin C, vitamin K, and folate.
In fact, one avocado contains almost 50 per cent of the daily value of vitamin K and 41 per cent of the daily value of folate.
Avocado slices or guacamole can be added to practically any salad or used as a topping. To prepare guacamole, mash together avocado, onion, garlic, and lime juice. Optionally, use some fresh cilantro for added zest.
Soft Cheeses
Fresh mozzarella, feta, ricotta, goat, bleu, and burrata are fantastic salad toppings.
In addition to protein, calcium, and other minerals, they have a creamy texture and delectable flavour. Moreover, soft goat and feta cheeses manufactured from goat’s or sheep’s milk are lactose-free and suitable alternatives for individuals who cannot take cow’s milk.
The availability of soft cheeses in grocery stores and specialised markets is widespread. Look for mozzarella, burrata, and feta cheeses packaged with brine that inhibits bacterial development and preserves the creamy quality.
Pomegranate Arils
Pomegranate arils, often known as pomegranate seeds, are an attractive and nutritious salad topper.
Not only do they make a beautiful salad, but they may also have impressive health advantages. According to studies, pomegranate arils are abundant in anthocyanins, which have antioxidant characteristics (18, 19).
The arils of pomegranate are accessible at most supermarkets. To extract the arils from a full pomegranate, cut off the top, make a few evenly spaced scores on sides, and then crack the fruit open with your hands.
Corn and Salsa
Using corn and salsa as salad toppings is a simple way to create a nutritious and delectable Tex-Mex salad.
A serving of 1/2 cup (128 grammes) of corn kernels has over 9 per cent of the daily value for fibre and is rich in vitamin C and folate. In addition, research suggests that consuming tomato-based products containing lycopene, such as salsa, may help prevent heart disease and cancer.
When purchasing corn and salsa, search for kinds that contain the majority of whole foods. Additionally, homemade salsa can be produced with diced tomatoes, peppers, onions, cilantro, and seasonings.
Tofu and Edamame
Tofu and edamame are wonderful sources of plant-based protein to include in a salad.
One cup (155 grammes) of cooked edamame contains around 17 grammes of protein, whereas one-half cup (126 grammes) of tofu contains approximately 20 grammes. Both foods are rich in folic acid, vitamin K, and other micronutrients.
In addition, consuming tofu, edamame, and other soy-based foods may aid in the prevention of heart disease and some malignancies.
When selecting soy-based ingredients for a salad, aim for whole soybeans and tofu free of chemicals. Keep in mind that the majority of soy is genetically modified unless labelled organic or GMO-free.
Olives
Olives are a tasty and nutrient-rich salad addition.
They are rich in healthful fats, with almost 2 grammes of monounsaturated fat per ounce (28 grams). Consumption of monounsaturated fat is associated with a lower risk of heart disease and cholesterol levels, according to research.
Due to the fact that olives are cured in brine, they can be quite salty. Look for types with lower sodium if you’re watching your salt intake.
Oil-and-Vinegar Dressings
A salad is insufficient without dressing.
In fact, according to one tiny study, participants who consumed salads with full-fat dressings absorbed more nutrients from the veggies than those who consumed salads with reduced-fat or non-fat dressings.
Since oils are an excellent source of fat, you may prepare your own high-fat salad dressing with oil and vinegar. Combine 2 tablespoons (30 ml) of healthy oil, such as olive oil or avocado oil, with 1 tablespoon (15 ml) of vinegar to make a simple and delicious salad dressing.
Fine-tune your mixture with herbs and spices that complement your palate.
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