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Creating the Perfect
Summer Salad
by Ashleigh Childs | University of Georgia Thomas County Family and Consumer Sciences Extension Agent and a LiveBetter Thomas County Advisory Board Member low in fat and calories . You can also create your own blend of colors , textures and flavors in your base by mixing different combinations of greens such as spinach , kale , Swiss chard or arugula .
BBQs , picnics and outdoor gatherings are a great way to spend time with loved ones and appreciate the flavors of the summer season . Whether it ’ s a last-minute invite or the event you ’ ve been looking forward to for months , the pressure to bring the perfect dish can be daunting . Chances are , the host is covering the items for the grill and others have already claimed your go-to side dishes or desserts , which can leave you scrambling for an idea of what to bring .
A salad may not be your first thought for a show-stopping dish , but following these guidelines can help you create a beautiful and nutritious addition to the meal that is sure to shine !
Build Your Base :
Iceberg lettuce is popular for many salads , but does not have the amount of nutritional benefits as a darker leafy green , like romaine lettuce , spinach or kale . Dark leafy greens have a variety of antioxidants , fiber , vitamin K and iron and are naturally
Fill Up on Fruits and Vegetables :
The summer seasons brings a bounty of fresh fruits and vegetables that are in their peak , like peaches , blueberries , watermelon , corn and summer squash . Use a variety of these fruits and vegetables to add additional flavor , texture and nutritional benefits to your salad . Fruits and vegetables are an important source of fiber , which can help keep you full for longer and promote digestive health . The lettuce doesn ’ t have to be the only vegetable in your salad ; including summer fruits , roasted corn , diced green onions , or garden fresh tomatoes in the mix add the variety of flavor and texture that will keep guests coming back for seconds .
Pick a Protein : The addition of a lean protein source , like chicken , fish ( tuna , salmon , grouper ), shellfish or eggs can turn your salad from a side to a main course . Protein helps to build muscle , repair cells , and nourish skin , hair and nails . For more variety , choose a plant-based protein source like tofu , black beans , chickpeas , edamame or kidney beans .
Create some Crunch :
Nuts and seeds are great additions to salads and can add a satisfying crunch . They also add an additional source of protein and fiber . Chopped almonds , pistachios , pecans , cashews and walnuts , or unsalted pumpkin , sunflower or sesame seeds are packed with antioxidants and serve as a source of healthy fats . Keep in mind portion sizes , as nuts and seeds are calorie-dense . Aim for about a handful or one cup , which is the perfect amount to sprinkle atop your salad base .
22 June | July 2022 Thomasville Scene