Beans, roasted vegetables, fruits and salsa are just a few ingredients that can add nutrients, texture, and flavor to any salad.
1. Chopped raw vegetables.
A typical salad starts with raw greens, like lettuce, mixed greens or arugula. However, you can also add several other raw vegetables.สมัคร UFABET
Some popular raw veggie salad toppings include:
- chopped carrots
- onions
- cucumbers
- celery
- mushrooms
- broccoli
These vegetables are packed with fiber and plant compounds that offer health benefits.
Research shows that eating raw vegetables like carrots, spinach, and cucumber is linked to improved mood and mental health.
2. Nuts and seeds
Nuts and seeds are highly nutritious salad toppings rich in healthy fats, protein, and fiber.
Popular nuts and seeds to add to salads include:
- pistachios
- walnuts
- pumpkin seeds
- almonds
- peanuts
- chia seeds
Eating a handful of nuts and seeds daily may help lower your risk of cardiovascular disease.
3. Dried fruit
Adding dried fruit to salads is an easy way to add some sweetness along with extra nutrients. For example, 1 oz of dried apricots is a good source of vitamin A and contains about 2 grams (g) of fiber.
Other healthy dried fruits include cranberries, mango, and raisins.
To avoid added sugars and preservatives, look for dried fruits that only have the fruit listed as an ingredient. Additionally, using dried fruits sparingly can help you avoid excess carbohydrates.
You can also make dried fruit at home using the following steps:
- Slice your favorite fruit into thin pieces.
- Bake the pieces on a lined baking sheet at 250°F (121°C) for 2 to 3 hours.
4. Whole grains
Whole grains are a good source of protein and dietary fiber. They can also add texture and flavor to your salad.
Popular whole grains for salad toppings include:
- cooked brown rice
- quinoa
- farro
- barley
Cooked whole grains are available at most grocery stores. To prepare your own:
- Combine 1 part uncooked grains with 2 parts water in a pot.
- Bring to a boil over a stove.
- Simmer until the grains are tender.