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Quick and Healthy Ingredients to Revamp Your Summer Salad

The following article was written by Neelam Pai.

This summer, transform a boring salad into a spectacular one! By adding a few key ingredients, you can have not only a hit dish at a barbecue or the dinner table but also a healthy, guilt-free meal that will keep your beach body looking good. Mix and match the following ingredients in a bowl of fresh baby spinach or arugula, and enjoy either a delicious side salad or gigantic entrée:

  • Avocados promote good health and fat burning. In addition, this fruit has been shown to reduce the risk of heart disease and is low in saturated fat. Add a few slices of avocado to your salad for a bit of creaminess.
  • Adding a tablespoonful of nuts, such as walnuts, pine nuts, or almonds, to your salad will give it more crunchiness while giving you essential minerals, vitamins, and antioxidants. Nuts are also a great source of protein. And walnuts are a great source of omega-3 fatty acids.
  • Fresh broccoli and cauliflower can also add some crunch as well as fiber and vitamin C.
  • Tofu is a healthy, versatile, and cruelty-free source of protein.
  • Rich in vitamin C and a simple sugar called d-mannose, delicious dried cranberries can protect you from urinary tract infections. In addition, the beautiful dark-red fruit adds color to your salad. If you’re not a fan of cranberries, you can add raisins, currants, or other types of dried fruit instead.
  • Apple slices make a great addition to a summer salad because they’re juicy, crunchy, and refreshing. They’re also a great source of fiber and can add a hint of sweetness.
  • Beans are packed with protein, fiber, minerals, and antioxidants while also being cholesterol-free. Plus, you can choose from many varieties of beans, allowing you to keep things interesting.

So when making a salad for your next dinner party—or just for yourself—remember that mixing and matching these cruelty-free ingredients will contribute not just health benefits but also loads of flavor.

What ingredients do you like to add to your summer salads? Let us know below!

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  • Nancy says:

    I love to throw a handful of chickpeas into my salad. They go so well with everything! I’m going to try your apple suggestion ASAP. Thanks PETA!

  • chander kumar soni says:

    thanks for such a useful article.

  • Tove says:

    Any kind of whole grain such as leftover brown rice, quinoa, barley, farro. It lends a very hearty and nutritious addition to any salad.

  • Qiao'r says:

    I like to start with a healthy base, and add other tasty (and often not healthy) ingredients (leftovers are great). Quinoa is a wonderful source of protein (and can be flavored/cooked with broths), and works very well in salads. Veganaise is a much more healthy and tasty (no funky after-taste) alternative to mayo (I like the soy-free one) :d

  • Samantha Larsen says:

    We do pine nuts, pumkin seeds, flax seeds, hemp seeds & walnuts on kale and spinach. Then we add dried cranberries with raisins, red onion, cucumber, tomatoe & avacado its heaven and your not missing out on anything. Sometimes with lemon or ‘follow your heart” no oil dressing.

  • Ann Nevans says:

    Raw Jerusalem artichokes are great in salad – very cruncy and much better raw than cooked. Sprouted lentils are also a very healty and tasty addition. Very thinly sliced marinated zucchini. Seedless green grapes. Grated raw beets. Pine nuts or roasted pumpkin seeds.

  • Dennis says:

    I have never tried tofu. It’s not something easily found in small town Southern USA. I’ve always wanted to give it a try though.

  • Nokh says:

    I sometimes add red grapes.

  • Curtis says:

    Yum! Pickles can be great too.

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