When it comes to salads, most have a very black and white idea of how a salad should look: mixed greens, carrots, onions, tomatoes, croutons, cheese, and your favorite dressing. While salads are always a healthy option, adding different toppings throughout the week helps to increase the variety of nutrients gained from the salad and help to “spice” it up.
Check out these top ideas for adding more flavor and nutrition to your salad.
Tofu – For those who have never tried it, it may not be the easiest choice to put it on a salad. But don’t let its uniqueness stop you. Tofu lowers risk for diabetes, obesity and heart disease, while also acting as a versatile topping: grill it for a firmer texture or use it as a mix for an (eggless) egg salad. Did we mention tofu has also been associated with cancer prevention?
Nuts & Seeds – It is no secret that nuts and seeds are loaded with nutrition. However, it is less known how well they go with a salad. Pumpkin and sunflower seeds and walnuts and almonds make for the best salads. Along with the added crunch they provide, nuts and seeds are packed with Omega-3 fats, vitamin E, protein, fiber and more.
Chickpeas – These jack of all trades improves bone, heart, and gut health, as well as improves memory and sleep. Jam-packed with protein, chickpeas are a perfect addition of any salad. All you need is a small handful added to your daily salad!
Avocado – The benefits of eating avocados don’t even need to be mentioned at this point, right? On top of the low-calorie count and the improved blood pressure and cholesterol, avocados are an excellent substitute for that creamy texture often looked for in calorie-loaded dressing.
Berries – Darker berries are known for their superior vitamin and nutrients content, but all berries offer important sources of fiber, vitamin C, and more. Adding these fruits to your salad helps to curb sweet-tooth cravings and helps the body absorb the iron in the greens.
Egg – This salad topping isn’t the most creative, but it does offer benefits for your health. One added hard-boiled egg provides six grams of protein and more than 15 minerals and vitamins at the cost of 77 calories. Add to the fact that they make meals feel more fulfilling and take about ten minutes to cook; they should essentially be a go-to salad topper.