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223 N. Van Dien Avenue Ridgewood, NJ 07450

Mailing Address:
The Valley Hospital
223 N. Van Dien Avenue
Ridgewood, NJ 07450
Healthy Bites: August 2012

Sensational Salads for Summer

Salads can be the main event for lunch or dinner in the summer. No longer do salads have to be a boring side dish of iceberg lettuce. Try taking your salads to another level with added taste and nutrients.

1. Build a better base:

  • Choose from a variety of dark green lettuces and micro greens as the basis of your salad.
  • Try mild options like boston, bibb, and spinach.
  • Try zesty greens like romaine and arugula.
  • Try stronger flavors like chicory.

These greens are rich in vitamins, minerals, antioxidants, and fiber, and are low in calories (25 calories per cup).

2. Add more raw or cooked vegetables on top:

  • Roasted or raw bell peppers
  • Leftover cooked corn
  • Tomatoes
  • Grilled vegetables

3. Add some sweetness with fruits:

  • Dried cranberries, apricots, or cherries
  • Strawberries, blueberries, and clementines
  • Sliced apple or pear

4. Add lean protein to balance the meal and enhance fullness:

  • Grilled or roasted chicken
  • Lean meat sliced
  • Shrimp
  • Beans or tofu

5. Add some crunch from nuts and seeds, which increase fiber, protein, and healthy fats intake:

  • Walnuts, almonds, pistachios, sunflower seeds, or soy nuts

6. Add some spice on top:

  • Red onion slices
  • Hot peppers
  • A few crumbles of blue cheese or extra sharp cheddar cheese

7. Top it off with a lite dressing or vinaigrette:

  • Use olive oil as the base. Just a drizzle or a spritz will do.
  • Try flavored vinegar, or fresh lemon or lime, when making your own dressings.

Enjoy the flavors and tastes of the season while boosting your nutrition!

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