A big salad for you or the family is a healthy and delicious choice. I make salads, and add variety with toppings such as vegetables, meats, cheeses, or dried fruits and nuts. This recipe is my go-to for a fast, simple, healthy meal. An added bonus: it's rich in fiber and protein!
Tools you will need:
4 large bowls or containers
fruit/vegetable knife or Santoku knife
Divide spinach evenly among 4 bowls (about 4 oz each serving)
Clean and slice onion, peppers, and tomatoes and divide evenly among the servings
Add sliced mushrooms
Pour black beans in a colander and wash with water, then add to salad bowls
Slice 1/2 an avocado onto each salad
Top each salad with 1/4 cup sliced almonds, 1/3 cup fet cheese, and 1/4 cup unsweetend dried cranberries
How to make
There are a variety of ways to customize this easy meal.
Lettuce: Switch up the spinach for another type of lettuce: kale, arugula, leaf lettuce, and romaine are popular for salads, with kale and spinach being the most nutritious.
Vegetables: Experiment with different vegetables: cucumber, broccoli, squash, scallions, corn, cauliflower, carrots, radishes, and beets are all great options that can radically change the flavor. There are also a variety of types of each vegetable. For example, there are at least a dozen types of edible mushrooms that would go well on a salad.
Beans: Try different type beans. Popular options include red, kidney, lima, great northern, pinto, garbanzo, soy, and black-eyed peas. Did you know green peas are considered a bean? Yep, add some to your salad for a boost of protein and vitamins.
Nuts and seeds: Nuts and seeds are great toppings that add a crunch to salads. Popular choices are almonds, walnuts, peanuts, pine nuts, sunflower seeds, pomegranate seeds, and sesame seeds.
Cheese: Cheeses are a great source for calcium and protein. But beware of the high fat content. Blue cheese, feta, parmesan, and gorgonzola are healthier choices that can really make a salad pop!
Fruit: Dried or fresh fruit adds sweetness to any salad. Give olives, cranberries, raisins, strawberries, mandarin orange slices, apple slices, banana slices, or blueberries a try.
Meat: Need some meat? Add any type of meat, including egg and fish, to make it a heavier meal. Opt for the leaner, white meat for healthier options.
Dressing: I opt for low-fat dressing or low-sugar salsa as the final ingredient to my big salads.
per serving (without dressing)
- calories: 490
- fat: 21 g
- saturated fat: 2 g
- carbohydrates: 55 g
- fiber: 19 g
- sugar: 6 g
- added sugar: 0 g
- protein: 28 g
(1) 16 oz. bag Fresh Spinach
(1/2) medium White Onion
(1) large Yellow Bell Pepper
(1) large Orange Bell Pepper
(4) Roma tomatoes
(1) 9 oz container White Sliced Mushrooms
(2) medium Avocados
(1) can low-sodium Black Beans
(1) cup sliced almonds
(1) cup unsweetened Dried Cranberries
(1) 5oz container fat-free Feta Cheese