Basic Green Side Salad with Variations

A side salad can make any meal healthier, more filling, and more nutritious, but what exactly is a side salad? A basic, healthy side salad can have greens as its base. Beyond that, it’s largely up to you. Just stay away from excessive amounts of add-ins that are high in saturated fat or refined carbohydrates, and instead add healthier options like vegetables or small amounts of nuts, seeds, low-fat cheese, or beans. Add a small amount of a low-fat dressing or vinaigrette, and your salad is ready.

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Serve it with an entree like fish, chicken or a turkey or veggie burger. A side salad can also complement soup, a sandwich, pasta, or rice dishes. 

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Here are some add-ins that are low in calories, so enjoy as much as you want.

• Crisp vegetables like snap peas, bell pepper pieces, sliced cucumber, sliced radish, shredded cabbage, or grated carrots
• Grape, cherry, or sliced or chopped roma or salad tomatoes
• Cooked cubed vegetables like eggplant, bell peppers, or zucchini
• Fresh herbs like chopped parsley, mint, cilantro, basil, or dill weed
• Dried herbs like thyme, oregano, sumac, or paprika
• Lemon or lime zest

The following options are nutritious, but they’re higher in calories, so be mindful of portion sizes.

• Whole-grain croutons or pita chips
• Sunflower or pumpkin seeds, nuts, or chopped peanuts
• Low-fat shredded cheddar or mozzarella cheese, or feta cheese
• Hard-boiled eggs or egg whites

Serve the salad with 2 tablespoons of low-fat dressing or vinaigrette. Options include low-fat ranch, vidalia onion, balsamic vinaigrette, and light French dressing. You can also whip up a simple vinaigrette with olive oil, vinegar or lemon juice, and any herbs of your choice. Add garlic if desired, and salt and pepper to taste.

Basic Green Side Salad Recipe

Makes 2 servings

Ingredients:

• 4-8 cups of greens
• Vegetables as desired, like 1 chopped tomato and ½ sliced cucumber
• ¼ cup (2 tablespoons per serving) of dressing
• (Optional) Add-ins like 1 ounce of pecans and 2 chopped hard-boiled egg whites

Instructions:

1. Wash the greens thoroughly. Be sure to wash both sides of the leaves, including the base near the core (for lettuces). 
2. Tear or chop the greens into smaller pieces if desired.
3. Add your choices of toppings.
4. Just before serving, add your choice of dressing.

Nutrition information per serving (assuming light ranch dressing, egg whites, and pecans): 180 calories; 11 grams fat; 1 gram of saturated fat; 20 mg cholesterol; 230 mg sodium; 12 grams of carbohydrates; 4 grams of sugar; 3 grams of fiber; 10 grams of protein

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