Tags: salads

A Registered Dietitian’s Guide to Salads

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A Registered Dietitian’s Guide to Salads

A Registered Dietitian’s Guide to Salads

Jessica T.

I’m such a big fan of salads! And not the boring iceberg lettuce, tomatoes, and shaved carrot types of salads. I’m talking about big, heaping salads full of whole grains, proteins, vegetables, and fruits. Honestly, nothing’s off limits when it comes to salad! They say that the eyes eat first, and that’s one of the amazing things about salads. They’re fun, colorful, and often seasonal – and that creates an exciting eating experience. However, it’s not always easy to find salad recipes that are delicious, nutritious, and filling. So, I bring you a Registered Dietitian’s Guide to Salads!

Choose Your ProteinStep 1: Choose Your Protein

Adding protein to your salads is hugely important. Have you ever eaten a salad that consisted of only vegetables and thought to yourself, wow I’m still hungry? That’s because your salad lacked protein. Protein is a key piece of any snack or meal because it leaves you feeling full and satisfied. Not to mention the delicious flavors that proteins like beef or salmon add to salads! Here are a few of my favorite salad protein options:

  • Salmon – Love those Omega-3s!
  • Chicken – Skinless chicken breast or chicken tenders are SO simple to have on hand to toss in your salad.
  • Beef – Look for 90% or more lean ground beef or choose lean cuts like tenderloin.
  • Pork – Choose lean cuts like pork chops or tenderloin.
  • Beans – My favorite meatless protein option!

RD Tip: Does a salad look delicious, but lack the protein to be filling? Don’t be afraid to add protein! Cook up chicken breasts or grill a steak to bring that protein boost.

Step 2: Choose Your Dressing

Choosing a salad dressing can be challenging, especially when you’re shopping with your health in mind. Pre-made salad dressings often contain high amounts of added sugar, saturated fat, and sodium, so always check the nutrition label. A general rule of thumb when you’re reading the nutrition label on salad dressings is to look for options that contain:

Dietitian's choice

  • <6g sugar
  • <2.5g saturated fat
  • <200mg sodium

Or simply look for our blue Dietitian’s Choice logo on the shelf tag to feel confident that you’re reaching for the better for you option!

Add Some GrainsStep 3: Add Some Grains!

Whole grains not only add texture, but they also hold a ton of amazing salad dressing flavor. And as if that wasn’t enough reason to add whole grains to your salads, there’s benefits to your body as well! Adding whole grains like quinoa, farro, barley, and brown rice to your salad ensures that you leave the meal feeling full and satisfied. Not to mention the heart and gut benefits of increasing the fiber in your diet!

Step 4: AAALLLL Your Favorite Vegetables & Fruits

Again, nothing is off limits. Start with the fruits and vegetables that you know and love, but don’t be afraid to experiment. Try to make your plate as colorful as possible, using various produce items. Different colors are associated with different antioxidants and vitamins, so have fun eating the rainbow of colors!

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Is your mouth watering yet? Get inspired with some of my favorite salad recipes:

Happy Eating!
Jess, Registered Dietitian
MPPD, RDN, LD

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Memorial Day Entertaining

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Hello Everybody!

It’s Memorial Day Weekend and this is the kick off to summer! This is the weekend that the cabins are opened, camping starts and we are entertaining our family and friends.

The weather isn’t always the greatest this weekend, so you kind of have to play it by ear. That’s why I try to come up with food that you can grill outside of the weather is great or you can also make inside if Mother Nature isn’t playing nice! I can hardly wait to make these recipes again. I hope you enjoy them as much as I do! 

Cuban Sliders 

This time I have a Cuban Slider Recipe that I went crazy for the first bite I had. It makes several servings making it great for bigger get togethers. Plus, it is super quick and easy to make, so you’re spending time with your guests instead of in your kitchen!

I had a Cuban Sandwich about a year ago for the first time and thoroughly enjoyed it. When I saw this recipe for sliders I knew I just had to try it. I will be making this recipe several times throughout the summer because it is just that good.

Fresh Summer Salsa 

Next, I make this Summer Salsa Recipe every time I’m at the cabin entertaining because my guests absolutely love it and request it every time they come over. I can promise you that there are no left overs and your guests will be happy! It goes great with basically anything and it is even better when the fresh vegetables come from your garden later in the season. Swap the Pineapple with Mango if you prefer, or toss a little of both in for an added twist! 

We also don’t have all the time in the world like we want, so when I’m short of time I stop into anyone of our Deli Departments. They have a wide variety of salads, smoked beans and fruit salads that go great with any meal! 

Have a Great Memorial Day weekend and enjoy the kickoff to summer! We waited a long time for warm weather so let’s enjoy it with family and friends!

Jayne

3 Garden Fresh Tomato Salad Recipes

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3 Garden Fresh Tomato Salad Recipes

www.cobornsblog.com - Family, Friends & Food with Jayne

Jayne

It’s August and the tomatoes are growing like weeds in my garden. This year I think I went overboard and planted way too many tomatoes, so here are some new and unique salad recipes that I wanted to share with you that might help you out if the tomatoes seem to be coming out of your ears and you don’t want to waste them. Continue reading →

6 Quick and Easy Salads in a Jar

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Quick and Easy Salads in a Jar

http://cobornsblog.com/category/blog/crafty-creations/

Lynell

This fall the Coborn’s Support Center moved to a brand new building. The building, my workspace and the entire campus are absolutely beautiful and it creates a wonderful atmosphere to work at, but unfortunately I have to drive a little farther for my daily commute. With busy mornings where you are trying to get up and go quickly, I needed something that makes planning out lunches a little bit easier.

I suppose the easiest lunchtime solution is to go out to eat, which I’ll admit is nice occasionally, but it can be pricey to do everyday Kraft-Dressingand not always healthy for you. That’s why I’ve collected some delicious recipes to share with you all that I promise will spruce up any boring lunch routine!

Food Prep Freshness

Glass mason jars help to keep the salads very fresh, and by using wide mouth  jars I have created delicious salads that are perfect for anyone on the go or looking for a healthy and fun way to get their greens in- no salad bowl necessary. My mason jars were even chalkboard jars I picked up from a craft store for added lunchtime creativity!

Everything on my Facebook homepage lately seems to feature food recipes, clean eating blogs and meal prepping ideas. What better way to follow suit than to make my complete week of salads on Sunday evening and have them ready to go for the entire week.

I love the taste, freshness and most of all the convenience of these Mason Jar Salads. Best of all you can make so many different varieties, which means lunchtime doesn’t need to be boring, it can be as original as each day of the week!

Check out some of the recipes for these Mason Jar Salads below:

Dietitian’s Choice Salad

Dietitian's Choice Salad

 

Dietitian’s Choice Salad
 
Ingredients
  • 2 T. Kraft Balsamic Vinaigrette
  • 4-6 Baby Carrots, chopped
  • 1/4 Cup Peas
  • 1/4 Cup Peppers, chopped
  • 1/4 Cup Garbonzo Beans
  • 1/4 Cup Reduced Fat Feta Cheese
  • 1/2 Cup Tomato, chopped
  • 2 Cups Spring Mix Salad Greens with Kale
Instructions
  1. Wash Jar.
  2. In the same order that is listed above add your ingredients to a wide mouthed mason jar.
  3. Shake jar when ready to be eaten and refrigerate if you are saving it for a later date.
 
Notes
[b]Dietitian’s Notes:[/b][br]-This salad is great because the wide variety of vegetables are full of fiber, vitamins and minerals. [br]-Add dried cranberries to your salad to represent as many food groups as possible, but make sure no sugar is added![br]-Make sure you always have beans or some sort of protein added to your meals, and if a salad is your full meal make extra sure they are added![br]-Olive Oil and Balsamic Vinegar add a great flavor and provide healthy fats.[br]-Aside from the Feta Cheese (19) and the Balsamic Vinegar (18) all of these ingredients have a 100 on the NuVal Scoring System!

 

BLT Avocado Salad

BLT Avocado Salad

 

BLT Avocado Salad
 
Ingredients
  • 2 T. Kraft Bleu Cheese
  • 1/2 Cup Tomatoes, chopped
  • 1 Avocado, chopped
  • 6 Bacon Slices, cooked and chopped
  • 2 Cups Lettuce or Spinach Mix
Instructions
  1. Wash Mason Jar.
  2. Add ingredients in the order listed above.
  3. Keep refrigerated until ready to eat.
  4. Shake jar, add chips and enjoy!
 

 

Greek Salad

Greek Salad

 

Greek Salad
 
Ingredients
  • 2 T. Kraft Red Wine Vinaigrette Dressing
  • 1/2 Cup Cucumber, chopped
  • 1/2 Cup Tomatoes, chopped
  • 2 T. Red Onion
  • 4 Oz. Skinless Chicken Breast, cooked and chopped
  • 2 T. Reduced Fat Crumbled Feta Cheese
  • 1 T. Black Olives, chopped
  • 2 Cups Romaine Lettuce, chopped
Instructions
  1. Wash Mason Jar.
  2. Layer jar with dressing, cucumbers, tomatoes and onions.
  3. Add in chicken, feta cheese and olives.
  4. Top with lettuce.
  5. Refrigerate until ready to eat.
  6. When ready to eat shake jar.
 

 

Mom’s Salad

Mom's Salad Jar

 

Mom’s Salad
 
Ingredients
  • 2 T. Kraft Bleu Cheese Dressing
  • 4-6 Baby Carrots, chopped
  • 1/4 Cup Cauliflower, chopped
  • 2 Oz. Bacon Real Bites
  • 2 Cups Romaine Lettuce
Instructions
  1. Wash Mason Jar.
  2. Add ingredients in the order as listed above.
  3. When ready to eat shake jar and enjoy.
  4. Be sure to refrigerate if salad is going to be eaten at a later date.
 

 

Taco Salad

Taco Salad Jar

 

Taco Salad
 
Ingredients
  • 2 T. Kraft Classic Catalina Dressing
  • 1 T. Salsa
  • 2 T. Sour Cream
  • 1/4 Cup Taco Meat
  • 1/2 Cup Tomatoes, chopped
  • 1/4 Cup Kidney Beans
  • 1/8 Cup Shredded Cheddar Cheese
  • 1/2 Cup Tortilla Chips, crushed
  • 2 Lettuce, shredded
Instructions
  1. Wash Jar.
  2. Add ingredients in same order as listed above.
  3. Refrigerate until ready to eat.
  4. When ready to eat shake jar.
 

 

Strawberry Poppyseed Salad

Strawberry Poppyseed Salad

 

Strawberry Poppyseed Salad
 
Ingredients
  • 2 T. Kraft Creamy Poppyseed Dressing
  • 1/2 Cup Strawberries, sliced
  • 1/4 Cup Blueberries
  • 1/4 Cup Almonds
  • 2 Cups Romaine and Spinach to Brim of Jar
Instructions
  1. Wash Jar.
  2. Wash produce.
  3. Add ingredients in order to above and keep refrigerated.
  4. When ready to eat shake jar and enjoy.
 
Notes
Additional optional topping:[br]Mandrain Oranges

 

Tips & Tricks

The number one most important rule to remember when making these salads is to always keep the dressing at the bottom and the salad greens at the top of the jar. Keep the two layers as far away from one another as possible by having them separated with your hard veggies, protein and soft veggies. If you do that, your greens will stay crispy and fresh with no problems.

Follow this Layer List:

  •  Layer 1 (Bottom of Jar): 2-4 T. Dressing of Choice
  • Layer 2: Hard Veggies- This is where you add in carrots, bell peppers, celery, cucumbers, broccoli, cauliflower, etc.
  • Layer 3: Protein- This is where you will add the cheese, meats, beans, hard-boiled eggs, etc.
  • Layer 4: Soft Veggies- In this section you will add tomatoes, onions, corn, avocado, etc.
  • Layer 5 (Top of Jar): Greens to the Brim- Add in your lettuce and/or spinach.

Try to keep the ratio of each jar about half-and-half. That means half of the jar holds the toppings, dressing, grains, proteins and half of the jar holds the greens.

As I mentioned I like to make several of these jars on Sunday evening so I’m prepared for speedy grab and go lunches later on in the week. Luckily these salads last a week in the refrigerator!

Because these jars are so full to the brim you might have to eat off a layer or two of greens (yum!), then replace the lid, shake the heck out of it to distribute the dressing, and then dig right in with a fork.

Hope you enjoy my creations and they make meal planning a success!

Lynell
Coborn’s, Inc. Graphic Designer

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www.cobornsblog.com - Crafty Creations by Lynell