2. Add cooked and fresh veggies. This gives the salad a nice contrast. Use two or more varieties for a total of 1 cup. Blend soft and crisp textures—for example, baby spinach, roasted carrots, red bell pepper, red cabbage, and cilantro; arugula, roasted asparagus, and radishes; or romaine, grape tomatoes, cucumbers, red onion, and grilled banana peppers. Make it easier by washing and cutting up enough hearty veggies like red cabbage, carrots, bell peppers, and celery to make several salads. They’ll stay fresh in the refrigerator for seven days. A food processor, vegetable chopper, or julienne peeler makes quick work of the task and yields ingredients that look more professionally prepped.
3. Make it a meal. Adding protein and extra fiber will keep you feeling fuller longer. Use about 3 ounces of chicken, shredded pork, fish, beans like edamame or chickpeas, baked tofu, or eggs. And include a half-cup of cooked whole grains like quinoa, farro, or brown rice, or starchy veggies like roasted potatoes, winter squash, corn, or beans. Use leftover meats or choose canned fish or canned beans. Hit your grocery store salad bar to pick up cooked whole grains. It may cost a little more, but you’ll save time.
4. Toss in something crunchy. Texture makes a salad more interesting. Add nuts, seeds, chickpeas, or croutons. The right amount for taste and nutrition is 1 to 2 tablespoons. To pump up the flavor, buy roasted nuts or microwave nuts in 1-minute increments, stirring each time, until fragrant and toasty, about 3 to 5 minutes.
5. Add a flavor booster. A salty or sweet ingredient adds depth of flavor. For salt, choose 2 tablespoons of a bold cheese like feta, aged cheddar, or Parmesan, or olives or capers. For sweetness, toss in a quarter- or half-cup of fresh fruit—such as berries, peaches, oranges, apples, or pears—or 2 tablespoons of dried fruit. Organize crunchy items, dried fruit, and any other add-ins in a divided caddy to store in your fridge or pantry, depending on the ingredients. This will make it easier to see your options.
6. Dress it up. Bottled dressings can be high in sodium and additives, so making your own is a better bet. It’s easy to do, and you need only a few ingredients. Try these recipes from CR’s test kitchens for red raspberry vinaigrette or ranch dressing.
Editor’s Note: A version of this article also appeared in the June 2023 issue of Consumer Reports On Health.
