Recipes
Use these recipes as guidelines. Try them out,
then make them your own. Use the provided tips + variations to fit your preferences or pack in the nutrition. Tweak them to suit your lifestyle or swap out ingredients to make them allergy-friendly. I’ve taken out the nutrient guesswork by adding whole food ingredients with extra vitamins, minerals, fiber, antioxidants & omega-3s.
Check out more free recipes or order The DIY Kitchen Cookbook on Amazon. This Kindle book contains 62 recipes to craft your own make-ahead mixes, seasoning blends, snacks, breakfasts, condiments, dressing & drinks. The included do-it-yourself, copycat recipes are healthier, cleaner versions of what you'd normally buy.
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Salad Dos and Don'ts: How to Top Your Salad the Healthy Way, Avoid Salad Sabotage, & Salad Swaps to Try
April 16, 2012 by Melanie Zook
Perhaps your local farmers’ market is about to open or your CSA harvest is around the corner. Or maybe you’ve signed up for one of the produce delivery options. One thing’s for sure: it’s almost salad season! Get creative, and top those healthy greens with vegetables, fruits, and lean protein to make your salad even more nutrition-packed.
DO top your salad with:
As many vegetables as possible—fresh, steamed, or even roasted; veggies seem to have lost their spotlight on salads (replaced by cheeses, nuts and dried fruits), but thankfully are coming back in a big way!
Fresh fruits, such as apples, grapes, Mandarin oranges or berries
Grilled chicken, salmon, shrimp, or lean strips of steak
Beans
Organic (non-GMO) tofu
Cottage cheese
Hard-boiled egg
Avocado
Nuts
DON’T sabotage your salad with:
Chinese noodles, fried noodles or even crumbled ramen noodles
Tortilla strips or fried tortilla bowls
Antipasti-type toppings, such as salami or pepperoni
Bacon bits
Fried chicken or shrimp
Premade salads smothered in mayonnaise or dripping in oil
Dried fruits that may have been coated in oil, sugar, or corn syrup
Nut “toppings” that have been coated in oil, sugar or corn syrup
Too much dressing (stay tuned for an upcoming post on how to dress your salad the healthy way)
Try these salad swaps instead:
Instead of iceberg lettuce, try baby spinach, spring mix (also known as mesclun greens), romaine, arugula, or other greens.
Instead of fried chicken, try leaner protein choices, such as those listed above. (Fried chicken on a bed of iceberg lettuce is not a salad.)
Instead of croutons (unless you make your own with whole wheat bread + olive oil), try a small amount of slivered almonds, chopped walnuts or sunflower seeds. Nuts and seeds are higher in calories, but rich in good fats.
Instead of blue cheese or shredded cheddar or mozzarella, try grated hard cheeses such as parmesan or Romano cheese, crumbled feta, or goat cheese. Cheese is a good source of calcium & protein, but also contains sodium & saturated fat, so watch your portions.
Instead of dried fruit, try fresh fruit.
Instead of high fat, high sodium savory toppings like bacon, salami or pepperoni, try green or kalamata olives.
Have fun this salad season creating new greens-based delicacies. Combine vegetables, fruits, lean protein and other toppings to create your own unique salad concoction.
