What you sprinkle over your greens, as well as the amount can make or break a salad. Here are some ideas that will boost flavor and healthfulness of your salad from the Academy of Nutrition and Dietetics.
Herbs, whether fresh or dried, are a way to add flavor to salads. Many supermarkets offer fresh herbs already packaged or as plants. Both fresh and dried herbs can be sprinkled on top as garnishes or used to make flavorful vinegars or salad dressings. Try experimenting with different combinations, but start out small. It’s also important to know that if a recipe calls for dried herbs, and you want to substitute fresh – one teaspoon of dried is equal to one tablespoon (3 teaspoons) of fresh snipped herbs.
Edible flowers, which include marigolds, violets, roses, nasturtiums, chive blossoms and pansies, can add color and flavor to your salad. Just be sure to use flowers that are labeled as edible, like the ones you can find in the produce section at the grocery store. Other blooms, which are sold at nurseries and florists may be toxic or grown with dangerous pesticides. Kitchen herb gardens also work well as a way to produce both flowers and plants for edible purposes.
Nuts and seeds not only add interesting flavors to foods, but the crunch they provide can be just what a salad needs sometimes. Sprinkle small amounts of nuts and seeds, such as walnuts, pecans, sunflower seeds, pumpkin seeds, or even pine nuts. They will provide unique flavors and textures when used as salad toppings.
Another ingredient that can really make a salad more satisfying are beans. There are so many varieties to experiment with, but more common types used in salads include black beans, chickpeas (also known as garbanzo beans), and edamame. Cooked beans whether they are purchased frozen, dried, or canned are all good options and a convenient way to get a plant-based source of lean protein.
Croutons typically get a bad rap, but if you make your own and use whole grain breads, they can help you meet your daily goal for dietary fiber. Another option is to serve a scoop of cooked whole grains, like quinoa or bulgur, over a mixture of salad greens. It’s a great way to get the best of both food groups at one meal.
A sprinkle of shredded cheese, such as mozzarella or Parmesan, or crumbled feta can add a lot of flavor with just a small amount. Plus, they are good sources of calcium. Eggs provide vitamin D and when hard boiled, make a great topping for salads.
Berries, apples, oranges and pears taste great on their own, but paired with salad greens, the combination of flavors can be extraordinary. Dried fruits, like cherries, cranberries, apricots or raisins can also liven up a salad and may be more convenient to use at certain times of the year. Plus, their flavor has been concentrated, so a smaller amount of dried fruit will provide the same intense flavor as its fresh, whole form.
Article released August 8, 2020.
