Salad: Mix and Match Style

by Dr. Julian Whitaker
Filed Under: Salads, Recipes
Last Reviewed 02/06/2014

saladWe all know that salads can be a heathy meal, filled with health-boosting antioxidants. But let’s face it, the boring staples—lettuce, cucumbers, and tomatoes—will only pique your taste buds for so long. Instead, try experimenting by making salads “mix and match” style.
Here’s how…


Start with one these:


  • Romaine lettuce
  • Spinach
  • Mixed greens

Add three or more of these:


  • Lightly steamed peapods
  • Diced red, yellow, or green pepper
  • Sliced carrots
  • Cucumber slices
  • A sprinkle of cooked corn kernels or peas
  • Mushrooms
  • Chopped Vidalia or green onions
  • Artichoke hearts
  • Black olives
  • Radishes
  • A sprinkle of sunflower seeds or almonds
  • A small handful of dried cranberries
  • Chopped green apple
  • Chickpeas
  • Avocado slices
  • Tangerine slices
  • Diced mango
  • Sliced strawberries

Add one of these:


  • Fresh caught cooked salmon
  • Low-mercury tuna
  • Diced baked chicken or roasted turkey
  • Steamed shrimp

Top with one of these:


  • Olive oil and vinegar
  • Light salad dressing
  • Salsa
  • Easy Vinaigrette: Combine 2 tablespoons extra-virgin olive oil, 2 tablespoons balsamic vinegar, ¼ teaspoon low sodium seasoned salt (makes 4 servings). You can also stir in parsley, basil, garlic, or other herbs—don’t be afraid to get creative.

Now it’s your turn:What’s your favorite salad combination?


You may also be interested in:


10 Secrets that Make Healthy Eating—Easy!


Recipes for Diabetes: Mandarin Salad

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