Your Commissary – It's Worth the Trip!
Salads are an exciting way to increase your intake of vegetables and fruits. The variety is limitless and if you choose wisely, salads are satisfying and even help you eat fewer calories and sodium throughout the day. Be sure to vary the colors of your fruits and vegetables to help your body get the nutrients it needs. To keep calories in check, consider trying balsamic vinegar or another flavored vinegar seasoned with bit of garlic powder instead of the bottled, higher fat salad dressing.
Since May is National Salad Month, it's a great time to set a goal to increase the number of salads you eat. Try replacing one of your dinner and lunch meals with a big salad and eating salad as a side a couple of times during the week. Start with green leafy vegetables like lettuce fresh spinach, kale or lettuce and then have fun being creative.
For a side dish, add two or three more vegetables or fruits such as tomatoes, celery and carrots. For an entrée, fill your plate or large bowl with vegetables and fruits like raisins and a small amount of shredded cheese and a 3 ounce equivalent of a lean protein food.
If boring and bland are concerns, you can be creative by mixing tangy fruits such as strawberries, dried cranberries, and oranges with your favorite vegetables. And, if green leafy vegetables are not your thing, who says a salad has to include them? Just make a salad full of other fruits and vegetables. Have fun.
Try the following recipe for Asian Chicken Salad and tell me what you think:
If you're short on time or don't want to purchase the ingredients for the dressing, you can find a bottled Asian dressing in your commissary right along with the other salad dressings. Serve the salad family-style along with whole wheat crusty bread for a full meal.
Special tip: To keep your green leafy vegetables fresh longer, wrap them in a paper towel and store in your fridge's vegetable bin.
(Recipe adapted from Healthy Eats and Repeats, University of Illinois Extension, Dewitt, Macon and Piatt Counties)
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