WWe all know that salads are nutritional powerhouses. Loaded with fiber, antioxidants, and nutrients, a plate full of fresh vegetables contains a host of good-for-you ingredients. However, making a salad at home doesn’t have to mean throwing a bunch of raw veggies into a bowl and calling it a meal.
Narrowly 90% of Americans do not get the recommended daily servings of fruits and vegetablesso to find ways to perk up these important foods—and saying goodbye to sad desk salads—can be an important part of fueling your body with the nutrition it needs. Enter: creative salad garnishes. Each of these delicious RD-approved additions will add texture and nutrition to any salad you make this summer (yes, even one made with iceberg lettuce!). Pick one or a few that help you look forward to dipping down the fork first.
9 Delicious (And Creative) Salad Dressings That Will Kick You Out Of Your Salad Rut
1. Cheese fries
put on a little cheese fries for a high-protein salad that’s packed with flavor and important nutrients like calcium, says a nutrition expert and registered dietitian Lauren Manaker, MS, RDN. We love that they can substitute for crispy croutons for those avoiding gluten.
Do it yourself: Bake small mounds of shredded cheddar cheese in a 400°F ovenproof dish for seven minutes. Let cool before adding to your salad.
buy it: Whisps Tangy Ranch Cheese Crisps pack 10 grams of protein and just one gram of sugar per serving of 16 crisps.
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2. Eggs with jam
Humble eggs are an excellent high-quality protein source Y contain valuable nutrients such as iodine, choline and vitamin B12. adding eggs with jam to the top of your salad you can add a nutritional boost and a bit of creaminess with little effort.
Do it yourself: Boil water in a saucepan and add the eggs. Cook for six and a half minutes. Remove from water and let cool. Peel the eggs, then chop, slice, or quarter, depending on the desired texture. (Do you like your eggs more cooked? Add a few more minutes.)
buy it: Eggland’s Best Peeled Hard Boiled Eggs in a bag are handy when you’re short on time.
3. Roasted pistachios
Topping your salad with shelled pistachios (a complete source of plant-based protein!) can give your salad a satisfying crunch along with fiber and healthy fats, says Manaker. Plain toasted pecans are great, but seasoned pistachios can add even more flavor.
Do it yourself: Toss 1/4 cup shelled pistachios in 1 teaspoon olive oil and roast at 300°F for 10 minutes. Sprinkle with a pinch of sea salt and your favorite seasoning, then let cool before adding to your salad.
buy it: Wonderful pistachios, shelled, honey roasted have a kiss of honey and a pinch of salt for a tasty addition to salads.
4. Dried apples
Topping your salad with fresh fruit like berries is a nutritious way to add natural sweetness. Manaker says she’s also a big fan of adding dried fruit, like apples, to salads, as they add a bit of crunch along with antioxidants, fiber, vitamins, and minerals. Just be sure to watch out for added sugar in packaged varieties.
Do it yourself: Peel, core, and dice apples and cook in a deep fryer at 150°F for four hours. (Yes, it’s that simple to make your own dried fruit.)
buy it: That’s Apple Crunchables they’re portioned perfectly to sprinkle on top of your greens and add fiber, protein, and zinc for just 35 calories.
5. Sunflower seeds
This nut-free option adds a satisfying crunch to your salad along with plant-based protein and fiber. sunflower seeds They are also an excellent source of vitamin E.
Do it yourselfDirections: Mix 1/4 cup in a teaspoon of olive oil and toast at 300°F for 10 minutes, sprinkling with a pinch of sea salt before chilling and adding to your salad.
buy it: Blake’s Hot & Spicy Sunflower Seeds they’re allergen-friendly and gluten-free, and made with a mix of spicy seasonings that add just enough oomph to your veggies.
6. Croutons
They’ve long had a bad reputation, both in the flavor and nutrient density departments, and in the wrong way. When croutons are made with quality ingredients, they can be a tasty and nutritious addition to your salad, says Manaker. At the grocery store, just watch the nutrition labels to avoid too much sodium.
Do it yourselfDirections: Cut slightly stale wholemeal bread or sourdough into cubes and drizzle lightly with olive oil. Bake at 350°F for 10 minutes, or until lightly browned. Chill before serving.
buy it: Kooshy croutons They are made with a delicious sourdough bread, olive oil, rosemary and black pepper.
7. Buckwheat
The groat version (hulled seeds of the plant) of this gluten-free whole grain it has become easier to find in supermarkets in recent years, and for good reason. Buckwheat can make any salad more delicious (thanks to its nutty flavor and tender texture) and nutritious, thanks to protein and fiber, and it also has anti-inflammatory benefits.
Do it yourself: Toast the raw buckwheat grits in a skillet over medium heat until golden brown.
buy it: Lil Bucks all seasoning It has all the flavor of the ever-popular all-round bagel seasoning, but with added texture, protein, fiber and minerals thanks to sprouted toasted buckwheat. It works in salads and adds pizzazz to just about anything else you can eat, too.
8. Pomegranate Arils
New pomegranate arils Elevate salads with texture and vibrant colors, making your bowl look incredibly elegant, says Manaker. Their deliciously sweet and tart flavor pairs well with other salad ingredients, and they’re also packed with fiber and antioxidants that fight free radicals.
Do it yourself: Buy a fresh pomegranate and scoop out the seeds (try this clever trick to do it more efficiently).
buy it: POM pomegranate arils they’re widely available in grocery stores and are perfect for meals when you’re short on time.
9. High-quality EVOO
Finally, to give the final touch to any salad, pour a little high quality olive oilI like it Kyoord. “The data shows that eating vegetables with a bit of healthy fat can help your body absorb more of certain nutrients, like vitamin E,” says Manaker. Buy Graza’s Drizzle and Sizzle oils here. Drizzle away!
Try them all on top of this super nutritious (and simple) kale salad:
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