Quick Read: 3-step formula for the best Salad
- Nutrition specialist Lacy Anderson shares a simple 3-step formula for building a great entrée salad: Greens, Protein and top with 3 fiber-rich toppings. Finish with a dressing that adds healthy fats, and aim for one with under 10% daily value for saturated fat and under 300mg of sodium per serving.
Here are tips from our Nutrition & Wellness Specialist, Lacy Anderson, for building the ultimate entrée salad:
Step 1: Pick 3 cups of leafy greens. You can’t go wrong with romaine, arugula, kale, spinach or any combination of these.
Step 2: Add 3-4 ounces of protein. Beans, tempeh, tofu, chicken, shrimp, and eggs are all great options that are regularly served on the Salad Bar.
Step 3: Add 3 fiber-full toppings for flavor and texture. Any veggie or whole grain-based topping is a great way to up the fiber content while making your salad more interesting and filling. Aiming for 3 different colors is a pro move that will give you a wide range of phytonutrients. Bell peppers provide a delightful crispy crunch. Roasted corn salsa would be a good choice if you’re looking for a little sweetness. Quinoa brings an earthy depth and additional protein!
Top it all off with the dressing of your choice to balance the meal with fats and more flavor!
Pro tip: look for dressings with less than 10% of the Daily Value for saturated fat and less than 300mg sodium per serving.
Lacy Anderson, MS MPP RDN CD
Nutrition and Wellness Specialist
lacyand@uw.edu
