Healthy Salad Tips for Winter
Salads are a great idea because they require minimal prep, no cooking and are easy to fit into a busy schedule! Get the most out of your salads by following these tips:
- Aim to include both dark green and orange veggies such as kale, broccoli, bell peppers and carrots. These coloured veggies have important nutrients such as vitamin A and folate.
- Keep it fresh and cost effective by using seasonal vegetables.
- When you do cook, make extra vegetables for leftovers which can be added for variety in a future salad. Roasted cauliflower in your salad is delicious!
- Dressing choices matter! Vinegar and oil-based dressings generally contain less fat than creamy dressings. As an alternative, mix flavoured hummus with a small amount of water to your desired consistency and give that a try!
- Watch the extras! Bacon bits, cheese, croutons, dried fruit and nuts can add up to a lot of extra calories and fat. Use a lighter hand with these additions.
- If your salad is the main meal, make sure it’s balanced! Ensure there is a whole grain such as quinoa and a source of protein such as legumes, boiled egg, tuna or chicken.
- Have fun and be creative! Explore salad recipes in cookbooks or online to get inspired. The combinations are endless. Experiment with some raw and some cooked veggies or add fruit such as fresh berries.
Here are some salads to try from the Diabetes Canada recipe collection:
- Festive Quinoa Salad
- Fruit and Feta Salad
- Garden Veggie Buddha Bowl with Lentils and Tahini Sauce
- Kale, Beet and Chickpea Power Bowl
- Quinoa, Black Bean & Mango Salad
- Roasted Cauliflower Salad
- Spinach Salad
- Wheatberry and Apple Salad
Enjoy!
