When one thinks of the epitome of a healthy food, salad is often the first option that comes to mind. Salads contain a variety of vegetables rich in essential vitamins, minerals, and fiber needed for body maintenance. When consumed regularly, vegetables play a role in reducing the risk for heart disease and various types of cancer.
There are endless ways to make a salad. Despite the large variety of ways to prepare a salad, many adults and children alike claim they do not like it. My theory is that those individuals need to change up their salad technique. If you want to start eating more salad follow these tips below to start making your salad more appealing.
- Start by chopping up all your salad ingredients into small pieces. The smaller you chop the more variety and flavor you get in each bite.
- Change up the greens. Lettuce doesn’t have to be the only base to your salad. Try kale, spinach, arugula, mesclun, or cabbage.
- Adding cheese, fish, chicken, or grains give extra flavor and provide a more wholesome feeling meal.
- Add crunch for good texture variety. Try adding nuts, seeds, croutons, crushed chips, or crunchy fruits and veggies.
- Up the temperature with some fresh grilled veggies, proteins, or grains. This allows for a heartier feeling dish.
- Use ingredients that you don’t have to chop up. The quicker and easier to prepare the more inclined you will be to make.
- Instead of a fork, use a chip to scoop your salad. When it seems more like a “chip and dip” it may be less intimidating.
- Add in fresh fruits for extra crunch, color, and flavor.
- Dressing!! Try a homemade dressing as opposed to a store-bought one; they can be much more customized, flavorful, and healthy. Additionally make sure to toss your salad well, there should be dressing on each bite.
- Take it slow. Start with toppings you are comfortable with and add new ones one by one.
Cowboy Caviar is a southern bean salad that can either be eaten straight or scooped up with some chips. There are many ways to change up this dish if there are ingredients that you don’t like. Be creative and enjoy!
Cowboy Caviar
Makes 16 (1/2 cup) servings
Ingredients:
1 15 ounce can kidney beans, drained
1 15 ounce can black beans, drained
1 15 ounce can corn, drained
1 15 ounce can diced tomatoes
1 4 ounce can chopped green chiles, drained
¼ cup onion, finely chopped
3 limes juiced (optional)
1 tablespoon vegetable oil
Salt and pepper to taste
Directions:
1. Mix kidney beans, black beans, corn, tomatoes, chilies, and onion
in a large bowl.
2. Add lime juice, oil, salt, and pepper; toss gently to combine.
3. Serve alone or with tortilla chips.
