Spring and summer are the best time for fresh produce. A cold, crisp salad in the summer heat is so refreshing and nourishing!

But beware... some salads can pack a calorie punch. Here are some helpful tips:

Build A Solid Base

Start every salad with a leafy, green base. Lighter greens have the mildest flavor and the least nutrients, while darker greens such as kale and spinach have more nutrients and flavor. Heartier greens, such as kale, spinach and arugula, will last longer before wilting.

Add Crunch

Next, add some crunch with additional vegetables like carrots, cucumber, peppers, broccoli, cauliflower and tomato. These add a variety of color and more nutritional benefits to nourish you! For additional flavor, try adding roasted veggies to enhance your salad experience.

More vegetables means more fiber, which helps you feel satisfied and “full” longer.

Pump Up Protein

Third, pump up the protein! Protein also keeps you feeling fuller longer. If your goal is weight loss, choose leaner proteins such as chicken or turkey breast, tuna or shrimp, boiled eggs, or even low-fat cottage cheese. Edamame or beans are a great plant-based option with protein and fiber.

Boost Flavor, Not Fat & Calories

Lastly, add the flavor! If you are trying to lose weight, herbs and seasonings can boost flavor while decreasing the use of dressings, cheeses or other high fat and high calorie salad additions. Try incorporating fresh herbs like chopped cilantro, basil and even green onion. Lemon or lime juice also enhances flavor without extra dressing or salt.

A healthy salad has no more than 1-2 tablespoons of additional salad toppings like nuts, cheese or dressing. Try preparing your own salad dressing or choose an oil-based dressing rather than a creamy one. Consider leaving the dressing “on the side” and dip your fork in the dressing before each bite to help decrease the amount consumed.

Go for Variety

As always, add variety! Eating the same thing the same way every time can get boring, which can lead to burnout and a lack of appeal. Mix it up and enjoy more vegetables in a delicious way! Here’s a recipe to try:

Crunchy Thai Salad

1 head romaine or 2 cups of spinach 
2 cups red cabbage (or package of slaw mix)
1 red bell pepper 
1 carrot 
2 cups edamame, frozen
1 cucumber 
5 fresh basil leaves
1/4 cup cilantro
3 scallions

Dressing:
2 tbsp. soy sauce
1 lime, juice of lime
2 tsp. Sriracha or to taste
1/2 tsp. garlic powder
1/2 tsp. ginger