Try a Green Salad

Salads are a great addition to any meal. They can be a side dish or a main entrée. They can be plain
or loaded with toppings. Salads can be a great way to add servings of veggies to your day.
The Base
Most salads start with a lettuce base, like romaine or iceberg. Usually the darker green a leafy vegetable is, the more vitamins it has. A great way to add nutrients to a salad is to substitute half the lettuce with another green vegetable. Try making a chopped salad with romaine lettuce and spinach. You can try iceberg lettuce with arugula. Even better, make your own combination!
After choosing the base of your salad, it’s time to add veggie toppings. There are lots of other green vegetables that are great additions to salads.
Try these add-in’s:
  • Green onions
  • Green bell peppers
  • Edamame
  • Asparagus
  • Broccoli
  • Brussel sprouts
  • Celery
Hot or Cold?
Most salads are cold, with the vegetable toppings raw. Cooking vegetables is a great way to make your salad feel like the main course. Try roasting green bell peppers and Brussel sprouts for your next dinner salad! Combining warm and cold food make a dish interesting.
Kids Can Help
Making a salad for a side dish or main meal doesn’t have to be a one-person job. Let the kids wash vegetables like lettuce, peppers and celery. Kids can even help with chopping, but be sure to give them a plastic knife. Learn more about letting kids help in the kitchen here:
Try this recipe for Apple Cranberry Salad Toss

1 comment

  1. Salads are always refreshing and their is huge variety of salad recipes that can be tried for lunch and dinner. This green salad recipe is good one for health.


This institution is an equal opportunity provider. This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland's Department of Human Services and University of Maryland Extension. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression.
© Eat Smart, Be Fit Maryland!Maira Gall