7 Healthy Salads
Bean & Cherry Tomato Spinach Salad
Greek Bulgur Salad with Shrimp
Tuna Caesar Salad
Mango Chicken Salad
Tex-Mex Surimi Rice Salad
Chicken Waldorf Salad
Roast Beef Fajita Salad
Create your own salad blend: 1/3 peppery greens similar to arugula, 1/3 bitter greens like frisée, and 1/3 leafy greens such as romaine. Heighten the flavor with fresh herbs, including chervil, dill, parsley and cilantro.
Mix It Up
Think beyond iceberg and leafy lettuces—today's supermarkets carry an almost overwhelming assortment of greens. Here are a few to swap in next time you're in a salad rut.
—Frisée: Also known as curly endive or chicory, the yellow-and-green curled leaves are crunchy with a slightly bitter taste.
—Radicchio: Reddish-purple with streaks of white, the head's spicy and bitter leaves mellow when cooked.
—Arugula: These peppery leaves (also known as rocket) are native to the Mediterranean region.
—Kale: A relative of cabbage, cauliflower and broccoli, the mildly bitter leaves feature a combination of violet, brown and greenish hues.
—Watercress: The small tangy, peppery leaves have fibrous stems and are sold in bunches.
—Escarole: The hearty, pale green plant is less bitter than its relative, frisée, and can be eaten raw or gently cooked.
These additions bring more oomph to your salad without loads of calories.
—Cauliflower or broccoli florets
—Hearts of palm
—Hard-boiled egg whites
—Cooked artichoke hearts
—Roasted pumpkin or sunflower seeds (without salt)
—Raw wild mushrooms
Originally published in the July 2011 issue of Family Circle magazine.