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How to Create the Ultimate Salad

The ultimate salad is tasty but good for you, filling but not fattening, and easy to throw together.


  • Step 1: Start with greens Start with a good green. The best salad greens, in nutritional order, are spinach, arugula, watercress, endive, and romaine.
  • TIP: Spinach provides lots of calcium, while romaine contains large amounts of Vitamins A and C.
  • Step 2: Add colorful veggies Add some veggies, keeping in mind that the richer a vegetable’s color, the higher its nutritional content. Good choices include purple cabbage, bell peppers, broccoli, carrots, and tomatoes.
  • Step 3: Throw in some protein Throw in some protein. Salmon, beans, turkey, tofu, or a hard-boiled egg are all great options.
  • Step 4: Include some “good” fat Include some 'good' fat—some avocado slices, a handful of nuts, a sprinkling of sunflower or pumpkin seeds, a few crumbles of feta cheese. Just don’t overdo it; it may be good fat, but it’s still fat!
  • TIP: In the nut family, pecans, walnuts, and almonds have the most antioxidants.
  • Step 5: Chop in some onion Chop up and toss in some onion, which helps prevent cancer and lowers cholesterol.
  • TIP: For a sweet touch that packs a load of antioxidants, toss in some berries, like raspberries or dried cranberries.
  • Step 6: Spray dressing Put some olive oil-based salad dressing in a spray bottle and spritz it on the salad. That way, you won’t ruin your nice, healthy salad with two zillion fat grams’ worth of dressing.
  • FACT: People who eat a salad every day have substantially higher levels of Vitamins C, E, B6, and folic acid, according to a study conducted by the UCLA School of Public Health and Louisiana State University Health Sciences Center.

You Will Need

  • Greens
  • Assorted vegetables
  • Protein
  • Good fats
  • A spray bottle
  • Olive-oil dressing
  • Berries

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