Mix up your salads
Salads are the perfect summer meal solution. Salads are delicious, easy to make and won’t heat up your kitchen when temperatures soar. They are a great addition to a backyard barbecue, a family picnic or a quick weeknight supper.
Stock your kitchen with a variety of salad ingredients so you can toss one together in a hurry. The possibilities are endless! Serve as a side dish, or turn your salad into a full meal by including foods from at least three of the four food groups from Canada’s Food Guide.
Get a boost from veggies and fruit
Salads are an easy way to get more vegetables and fruit. Save time by using ready-to-eat greens and pre-cut veggies and fruit from your Sobeys produce department.
Try some of these healthy additions:
● Leafy greens, such as spinach, baby kale, romaine lettuce or spring mix
● Broccoli and cauliflower florets
● Tomatoes, carrots, cucumbers or mushrooms
● Red, green, orange or yellow peppers
● Apple, orange or grapefruit pieces
● Berries or grapes
● Pineapple or melon chunks
● Dried fruit such as raisins, cranberries or figs
Protein power
Adding protein will help keep you full. Try topping your salad with:
● Cooked chicken, pork or beef
● Cooked salmon, cooked shrimp or canned tuna
● Cheddar, mozzarella, feta or goat cheese
● Almonds, walnuts or sun- flowers seed
● Canned kidney beans, black beans, chickpeas or lentils (drain and rinse before adding to your salad)
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Grains galore
Include whole grains to get more fibre. Your salad will also be more filling.
● Add cooked and cooled grains to your salad. Try whole grain pasta, brown rice, bulgur, quinoa or oat groats.
● Wrap your salad in a whole grain tortilla or whole wheat pita.
Dress it up
Add extra flavour to your salad with a splash of salad dressing. Salad dressings (homemade or store bought) contain healthy fat, but calories can still add up quickly. Use just the amount you need to enjoy your salad.
Try using fresh herbs to add a burst of flavour to your salad. Mix your salad greens with chopped basil, cilantro or mint. If you are new to using herbs, start with small amounts until you discover which flavours you enjoy the most.
Super salads
Jazz up your meals with one of these flavorful salad combinations:
● Spring mix, fresh berries and slivered almonds tossed with raspberry vinaigrette.
Directions:
1. Put almonds in a small frying pan on low to medium heat (do not add oil to pan). Toast, stirring often, until golden brown and set aside.
2. Blanche broccoli by putting broccoli in a pot of boiling water for 5 seconds. Drain broccoli in a colander and place under cold running water to stop broccoli from cooking.
3. Mix broccoli, onion, raisins, almonds and cheese in a large bowl.
● Cooked pasta, grape tomatoes, chopped cucumber, baby spinach and feta cheese mixed with Greek salad dressing.
● Sliced tomatoes, fresh basil and bocconcini cheese drizzled with olive oil and balsamic vinegar.
● Baby arugula or romaine let- tuce, canned mandarin oranges, pecans and fresh mint leaves. Mix olive oil with some of the juice from the mandarin oranges for a tasty dressing.
Hungry for more?
Like Sobeys Dietitians on Facebook and follow @sobeysdietitian on Twitter. To receive our newsletter and schedule of nutrition events directly to your inbox visit www.sobeyspharmacy.com/newsletter or stop by your local Sobeys Pharmacy for more information.
Nutrition events
Did you know? Sobeys Pharmacy Dietitians offer a variety of free nutrition classes and one-one counselling. Join Jayme’s Taste & Learn Class on Burgers on June 19, 11:30 a.m.-1 p.m. at Sobeys Westside and June 28, 11:30 a.m.-1 p.m. at Sobeys Aberdeen. To register or for more information call 902755-3645 or email jayme.saint@sobeys.com.