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Color Your Plate with Salad

Eat More Salad

Pack more nutrition into your day with a colorful main dish or side salad. Keep basic ingredients on hand for a quick addition to any meal.

Encourage kids to eat more vegetables by setting out ingredients to make their own salad creations. Or, let them choose individual items with salad dressing as a dip.

Mix and match ingredients by choosing one or more foods from each column below. Consider flavor, texture and color. Add a light salad dressing and enjoy!

 

Start with Leafy Greens

  • Arugula
  • Boston or Bibb lettuce
  • Escarole
  • Green or Red leaf lettuce
  • Iceberg lettuce
  • Mixed greens
  • Napa Cabbage
  • Radicchio
  • Romaine
  • Spinach

Select from Vegetables, Fruits and Beans (Chopped, diced, shredded, sliced or whole)

 

Vegetables

  • Artichoke hearts
  • Bean sprouts
  • Beets
  • Bell pepper
  • Bok choy
  • Broccoli or cauliflower
  • Carrots
  • Celery
  • Corn
  • Cucumbers
  • Onion (red or sweet)
  • Peas
  • Radishes
  • Sugar Snap Peas
  • Tomatoes
  • Water chestnuts
  • Zucchini

Fruits

  • Dried cranberries or cherries
  • Apple
  • Blueberries
  • Grapes
  • Mandarin oranges
  • Melon
  • Pear
  • Raisins
  • Strawberries

Beans

  • Black beans
  • Chickpeas
  • Edamame (soybeans)
  • Kidney or red beans
  • Navy or white beans

 

Sprinkle on Extras

Cheese

  • Blue cheese
  • Cheddar
  • Feta
  • Mozzarella
  • Parmesan

Nuts

  • Almonds
  • Cashews
  • Peanuts
  • Pecans
  • Walnuts

Other

  • Avocado
  • Bacon bits
  • Chow mein noodles
  • Croutons
  • Olives
  • Sunflower seeds

For a Main Dish Salad

  • Beef
  • Chicken
  • Ham
  • Hard-cooked egg
  • Salmon
  • Shrimp
  • Tofu
  • Tuna
  • Turkey

Suggested combinations:

  • Romaine, grape tomatoes, cucumber, carrots, avocado and shrimp
  • Mixed greens, chicken strips, melon, walnuts and feta cheese
  • Spinach, red onion, mandarin oranges and sliced almonds

“Plan, Prep, Portion, and Pack”

Be prepared! The key to successful weight loss and maintenance is planning. We will give you the tools and teach you how to apply them so you can be successful in maintaining a healthy lifestyle.

One of the keys to success is packing your lunch to control calories, fat, and portions. This clinic will teach you how to make a “mason jar salad”. We will have jars for you and you can make a salad to take one home with you.

When – Saturday, March 18 @ 10:00

Where – Virginia Garden Organic Grocery Store

Cost – $40 (bring a friend for FREE!)

Food will provided so please register to get your seat today.

Register HERE

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