A versatile side dish or go-to lunch, salads are a virtual blank slate for varied flavor and texture combinations of veggies, lean proteins and a plethora of nutrient-rich toppings. For lettuce-based salads, opt for the convenient baby greens mixes available at the grocery store or create your own combo of leaf lettuce, arugula, endive and spinach. Instead of traditionally high-fat toppings like bacon, bleu cheese and creamy dressing, get creative with everyday add-ins found in the pantry.
Dried cranberries
Ideal for baking or an easy oatmeal topping, dried cranberries (with antioxidants proven to promote urinary tract and overall heart health) are low in calories and high in vitamin C. Add the tart and tangy fruits along with roasted walnuts or pecans to your next salad.
Seeds
Packed with vitamins and minerals, seeds such as sunflower, sesame and pumpkin are high in fiber, B vitamins, vitamin E, magnesium and other minerals. Seeds are delicious eaten raw or toasted and sprinkled over salads for a flavor-packed crunch.
Beans
Rinse canned varieties like kidney, black beans and garbanzo beans for a hearty topping or make legumes the base of your salad. Beans are also high in protein, iron, complex carbohydrates and heart-friendly phytochemicals, like folate.
Canned Fish
Eating seafood rich in omega-3s at least twice each week could reduce your risk of heart disease. If you don't have the time (or money) to top your salad with a grilled filet, reach for canned tuna or salmon for a lean protein salad topper that’s low in saturated fat.
Tomatoes
Both garden-fresh and canned tomatoes are high sources of the potent antioxidant lycopene, linked to reduced risk of colon and breast cancer. Enjoy a farmers market heirloom salad with basil or top a lettuce salad with tomato and cucumber slices.
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