Salads have so much potential –though that’s not always a good thing. Topped with fresh vegetables, lean proteins, healthy fats, and homemade dressing, they can make the perfect nutrient-packed meal. But when words like “buffalo,” “bacon,” and “blue” are involved, their real potential is for packing on pounds. Thankfully, you don’t need to nosh solely on plain lettuce leaves to stay slim and healthy. We asked top nutrition experts to reveal their favorite recipe for a hearty, healthy salad. Their answers were even more mouthwatering than expected. Check out all 23 expert’s meal ideas—and try not to drool
Red Quinoa Salad with Avocado
There’s a reason quinoa is gaining popularity these days. It’s not only a gluten-free source of calcium, iron, vitamin E, and several B vitamins, it’s also a complete protein that contains all nine essential amino acids, says Lauren O’Connor, a registered dietitian and owner of Nutri-Savvy in Los Angeles, Calif. Packed with whole grains, fruit, and vegetables, this hearty salad will keep you feeling full and energized for hours.
There’s a reason quinoa is gaining popularity these days. It’s not only a gluten-free source of calcium, iron, vitamin E, and several B vitamins, it’s also a complete protein that contains all nine essential amino acids, says Lauren O’Connor, a registered dietitian and owner of Nutri-Savvy in Los Angeles, Calif. Packed with whole grains, fruit, and vegetables, this hearty salad will keep you feeling full and energized for hours.
Chock full of lean protein, crunchy sweet corn, and juicy tomatoes, this summer salad is a favorite of New York City based registered dietitian Sharon Richter. “I love that I can use fresh Jersey corn from the farmers market and basil from my herb garden,” she says. “The red tomatoes provide lycopene, which helps protect my skin from sun damage.”
Ruby Red Beet Salad
Salad for dessert? Why not! “This antioxidant-rich beet salad is the perfect side for dinner but can also be served for dessert,” says Rania Batayneh, a nutritionist and owner of Essential Nutrition for You in San Francisco, Calif. With ingredients like walnuts, cranberries, pomegranate seeds, and beets, this sweet salad delivers a hefty dose of heart-healthy omega-3 fatty acids, vitamin C, and iron. Plus, it’s easy to make and full of ingredients that promote flawless skin, Batayneh says.
Salad for dessert? Why not! “This antioxidant-rich beet salad is the perfect side for dinner but can also be served for dessert,” says Rania Batayneh, a nutritionist and owner of Essential Nutrition for You in San Francisco, Calif. With ingredients like walnuts, cranberries, pomegranate seeds, and beets, this sweet salad delivers a hefty dose of heart-healthy omega-3 fatty acids, vitamin C, and iron. Plus, it’s easy to make and full of ingredients that promote flawless skin, Batayneh says.
French Lentil and Golden Beet Salad
This salad makes a satisfying meal, says Mary Hartley, RD, creator of AskMaryRD.com. “It’s a complex blend of bitter and sweet, acid and oil, with contrasting texture and color; and while every ingredient is healthy, the power ingredient is the mighty lentil,” she says. “If your diet was made up of only 10 foods, lentils would have to be one—they are loaded soluble and insoluble fiber, folic acid, B-vitamins, and a host of major and trace minerals. One serving provides 55 percent [of the daily value] for vitamin C and 35 percent of the [daily value] for iron.” Hartley loves eating (and sharing) this vegetarian salad, but she gives credit to blogger Leela Cyd of LeelaCyd.com for creating it.
This salad makes a satisfying meal, says Mary Hartley, RD, creator of AskMaryRD.com. “It’s a complex blend of bitter and sweet, acid and oil, with contrasting texture and color; and while every ingredient is healthy, the power ingredient is the mighty lentil,” she says. “If your diet was made up of only 10 foods, lentils would have to be one—they are loaded soluble and insoluble fiber, folic acid, B-vitamins, and a host of major and trace minerals. One serving provides 55 percent [of the daily value] for vitamin C and 35 percent of the [daily value] for iron.” Hartley loves eating (and sharing) this vegetarian salad, but she gives credit to blogger Leela Cyd of LeelaCyd.com for creating it.
Roasted Vegetable and Quinoa Salad
“You can’t go wrong with this delicious, nutrient-packed salad,” says Lauren Schmitt, RD, and certified personal trainer in Studio City, Calif. The assortment of colors provide an array of vitamins, minerals, and antioxidants, containing more than 100 percent of the daily recommended value of vitamin C and vitamin A and 20 percent of your daily iron requirement—which is pretty impressive for a vegetarian dish, Schmitt says.
“You can’t go wrong with this delicious, nutrient-packed salad,” says Lauren Schmitt, RD, and certified personal trainer in Studio City, Calif. The assortment of colors provide an array of vitamins, minerals, and antioxidants, containing more than 100 percent of the daily recommended value of vitamin C and vitamin A and 20 percent of your daily iron requirement—which is pretty impressive for a vegetarian dish, Schmitt says.
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