I know I should eat salads to be healthier, but I get bored of always eating the same ingredients from the salad bar. What can I do to add variety to my salads?

Salads are healthy because they provide fiber, minerals, phytochemicals, and vitamins. Salads offer the opportunity to eat a variety of colors, flavors, and textures. The different colors of produce represent a different mix of nutrients.

Most salad bars have set line items as well as seasonal and rotated items. The line-up of beans/legumes, dairy, fruit, grain, and vegetables allow you to build a super salad. You can add items from other food stations such as the deli or grill.

Building a super salad is as easy as 1-2-3.

Step 1:   Choose a base

  • Beans/legumes
  • Grain (corn, pasta, rice)
  • Vegetable (beet, broccoli, carrot, cucumber, greens, potato, tomato)
  • Tuna

Step 2:   Add variety with multiple colors, textures and temperatures

  • Chewy (dried fruit)
  • Crunchy (carrots, croutons, seeds)
  • Hot (baked or grilled chicken or hamburger, roasted veggies, stir-fry tofu)
  • Smooth (cottage cheese, hummus, soft tofu, yogurt)

Step 3:   Dress it up

  • Dried Herbs (basil, cinnamon, cumin, onion powder, Italian seasoning)
  • Spicy (chili/hot sauce, onions, peppers)
  • Sweet (fruit, honey)
  • Tangy (lemon, steak sauce, vinegar)

Ask what herbs, spices, sauces & seasonings are available.


Salad ideas:

  • Black Bean & Corn Salad with black beans, corn, red onion, dressed with olive oil, hot sauce, pepper and salt.
  • Chick Pea Salad with chick peas, corn, red onion, tomato, dressed with olive oil, lemon juice, pepper and salt
  • Cucumber Salad with sliced cucumbers, red onion and salt, dressed with vinegar mixed with Dijon mustard.
  • Mixed Bean Salad with chick peas, black beans, kidney beans, corn, red onion, black olives, tomato, carrots, dressed with olive oil, vinegar and salt.
  • Spinach and Chicken Salad with leaf spinach, red onion, corn, tomato and grilled chicken, dressed with vinegar mixed with Dijon mustard.
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