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Big Salad

20 minutes

4 Servings

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!

Big Salad


Tools you will need:

  1. 4 large bowls or containers

  2. cutting board

  3. fruit/vegetable knife or Santoku knife

  4. colander


  1. Divide spinach evenly among 4 bowls (about 4 oz each serving)

  2. Clean and slice onion, peppers, and tomatoes and divide evenly among the servings

  3. Add sliced mushrooms

  4. Pour black beans in a colander and wash with water, then add to salad bowls

  5. Slice 1/2 an avocado onto each salad

  6. 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.

Nutrition Facts

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

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