Critique my salad

Goldenwoof
Goldenwoof Posts: 535 Member
edited October 7 in Food and Nutrition
Hiya,

I have salads for lunch most days and am looking for opinions on how healthy they are, and if there's anything else I could/should add to them. I'm always looking for ways to mix things up or improve upon what I've already got.

Here's what's in there now:

Romaine lettuce
Spinach
Cucumbers
Baby tomaters
Carrot sticks
Hard boiled egg
White albacore tuna OR grilled chicken breast
A sprinkle of Feta cheese
A sprinkle of Craisins (which I forgot to bring to worth with me today...DAMMIT!!!)

Topped off with some red wine vinaigrette dressing (when using tuna) or light Italian dressing (when using chicken).

Good stuff, lemme tell ya. I great mix of flavors, which I like, but if there's something I could change/add to make it better...lemme hear ya!
«1

Replies

  • UsedToBeHusky
    UsedToBeHusky Posts: 15,228 Member
    Have you considered making your own dressing? You could cut down on the cals and sodium. And if you're creative, you could have a really unique taste for your salad.
  • Goldenwoof
    Goldenwoof Posts: 535 Member
    Have you considered making your own dressing? You could cut down on the cals and sodium. And if you're creative, you could have a really unique taste for your salad.

    I haven't considered that, but I am now. Thanks! :)
  • MattGetsMad
    MattGetsMad Posts: 429 Member
    Garbanzo beans! Make the salad way more filling dude.
  • Ge0rgiana
    Ge0rgiana Posts: 1,649 Member
    Albacore has more mercury than regular tuna. Other than that, is it meeting your calorie needs without adding a ton of sodium? It sounds freakin' tasty to me.
  • Ge0rgiana
    Ge0rgiana Posts: 1,649 Member
    Garbanzo beans! Make the salad way more filling dude.

    Yeah, I like this! :smile:
  • JudyL5305
    JudyL5305 Posts: 196 Member
    I was just going to say beans. I always add chic peas especially to my salad!
  • happybrooke
    happybrooke Posts: 153
    I am so jealous! I am stuck with the most boring salad today!! About how many cals / Protein is that salad? It sounds delicious! I love salads and this is inspiring!
  • imaprncs
    imaprncs Posts: 77 Member
    try adding broccoli and or cauliflower, green pepers, radish, the more veggies you put in the more filling it will be
  • lsgordon02143
    lsgordon02143 Posts: 37 Member
    You could toss with lemon juice and reduce the dressing I suppose, but it already sounds pretty darned healthy. :) I like adding red quinoa and often capers to almost every salad.

    --LG
  • ginap38
    ginap38 Posts: 2 Member
    This is my salad minus the craisins. i add eddamame 1/4 cup adds more protein and sometimes red or white cabbage adds sweetness
  • walkwithme1
    walkwithme1 Posts: 492 Member
    I used a mixed greens salad, add pecans, craisins, oranges and a honey crisp, pink lady or sweet tango apple and I use a rasberry walnut vinagrette dressing (it's fat free i think) It all has an amazing flavor and during the spring and summer i use strawberries. By far my favorite salad. occasionally if I'm real hungry will add grilled chicken or even a bit of pork tenderloin.
  • Laurayinz
    Laurayinz Posts: 930 Member
    Can you afford (calorie-wise) to add some nuts? sliced almonds or a few walnuts... maybe blue sheese instead of feta?

    I put a huge variety in my salads, so much that the lettuce is a minority. Olives, beets, red onions, green peppers, banana pepper rings, yummmmm
  • byHISstrength
    byHISstrength Posts: 984 Member
    Nuts and seeds are good additions for some healthy fats.
  • tiyatela
    tiyatela Posts: 29
    some quinoa

    peperoncini peppers sliced

    kale

    make your own dressing - oil n vinegar then few tspn fruit juice of ? add fruit pectin then shake to thicken
  • bluiz13
    bluiz13 Posts: 3,550 Member
    i like my dressing more vinegar versus oil so i made the vinegar equal the oil in my version....but here is the recipe as i printed it....i also like to add chopped broccoli and sometimes sunflower seeds or mini croutons....

    Simple Balsamic Vinaigrette

    1/4 cup balsamic vinegar
    2 teaspoons dark brown sugar, optional*
    1 tablespoon chopped garlic
    1/2 teaspoon salt
    1/2 teaspoon freshly ground black pepper
    3/4 cup olive oil

    Directions
    Beat the vinegar in a bowl with the optional sugar, garlic, salt and pepper until sugar and salt dissolves. Then beat in the oil by droplets, whisking constantly. (Or place all the ingredients in a screw-top jar and shake to combine.) Taste and adjust the seasonings. If not using dressing right away, cover and refrigerate, whisking or shaking again before use.

    *If using a good quality balsamic vinegar you should not need the sugar, but if using a lesser quality you might want the sugar to round out the dressing.
  • Rubyinthesand2012
    Rubyinthesand2012 Posts: 92
    Beetroot fantastic in salads full of antioxidents & nutrients vitamin C potassium etc.
    raw cauliflower is good too and has a nice crunch
    agree with radishes

    also like Edamame beans too
  • bcattoes
    bcattoes Posts: 17,299 Member
    I would grade that an A+ It sounds incredibly delicious and nutritious.
  • jeffazi
    jeffazi Posts: 198
    Sounds amazing. I think I found my salad! : )
  • scapez
    scapez Posts: 2,018 Member
    Garbanzo beans! Make the salad way more filling dude.

    Dang, you stole my suggestion!
  • Goldenwoof
    Goldenwoof Posts: 535 Member
    Albacore has more mercury than regular tuna. Other than that, is it meeting your calorie needs without adding a ton of sodium? It sounds freakin' tasty to me.

    I always struggled to choke down regular tuna. Someone turned me onto albacore since it wasn't as "tuna"-y. I don't mind the taste or the smell at all, so I stuck with it. Not sure how much mercury is in there or how much is too much, though. But I'll definitely look into it!
  • Goldenwoof
    Goldenwoof Posts: 535 Member
    I am so jealous! I am stuck with the most boring salad today!! About how many cals / Protein is that salad? It sounds delicious! I love salads and this is inspiring!

    It's got something like 350 calories and 25 grams of protein. And best of all, it fills me up big-time. I'm good to go for the rest of the afternoon after one of these.
  • christinepatrice
    christinepatrice Posts: 5
    This sounds like a winner. Something I'll definitely try tonight.
  • bahacca
    bahacca Posts: 878 Member
    black olives, beets, artichoke hearts, sprouts, onion, bell peppers, black beans, other cheese
    Here are 3 of my fav salads:
    Lettuce, spinach, onion, tomato, cucumber--dressing-squirt a lemon half over it, salt pepper and then add dried MINT. It is so refreshing.
    For a great summer salad:
    Lettuce, spinach, strawberries, blueberries, walnuts and/or almonds, chicken breast and the Gorgonzola Pear dressing from Trader Joes. (You could use a raspberry vinegrette or other slighly sweet dressing)
    "Taco" salad
    Greens, black beans, black olives, chicken(or ground beef if you have the calories), shredded cheddar cheese, onion, tomato--dressing is a mix of salsa and low or non-fat sour cream all mixed up and poured over it.
  • psmd
    psmd Posts: 764 Member
    Hiya,

    I have salads for lunch most days and am looking for opinions on how healthy they are, and if there's anything else I could/should add to them. I'm always looking for ways to mix things up or improve upon what I've already got.

    Here's what's in there now:

    Romaine lettuce
    Spinach
    Cucumbers
    Baby tomaters
    Carrot sticks
    Hard boiled egg
    White albacore tuna OR grilled chicken breast
    A sprinkle of Feta cheese
    A sprinkle of Craisins (which I forgot to bring to worth with me today...DAMMIT!!!)

    Topped off with some red wine vinaigrette dressing (when using tuna) or light Italian dressing (when using chicken).

    Good stuff, lemme tell ya. I great mix of flavors, which I like, but if there's something I could change/add to make it better...lemme hear ya!

    Instead of spinach, for variety, try red cabbage. Things in there that don't need to be are cheese and Craisins. Instead of cheese try avocado. Instead of Craisins add some pumpkin seeds or walnuts. Also would add maybe broccoli for more veggies. If it's too much would take out the cucumbers which are good but have less nutritional value. Can also add some boiled al dente beets which are awesome for you and make a salad sweeter (also instead of the Craisins).
  • becoming_a_new_me
    becoming_a_new_me Posts: 1,860 Member
    I like to top my salad with black beans and salsa instead of dressing. Really filling and very tasty!
  • aregensb
    aregensb Posts: 239 Member
    I will do: tomatoes, black beans or chickpeas, chicken breast, cucumbers, deli ham (low sodium), deli cheese (like lowfat swiss or cheddar) or mozzarella cheese, hardboiled (or softboiled) egg.

    I often don't even use dressing because of all the flavors that are already in it. Sometimes, I'll put some homemade hummus in it to moisten it up.

    When I do dressing, I usually whisk together a 1:1 ratio of EVOO and balsamic or white wine or red wine vinegar. You could add a little bit of mustard to the dressing as well or add some spices (like oregano or basil) to make things more interesting.

    It makes for a very filling and delicious salad. It's also quite a bit of protein with a chicken breast, egg, ham, and beans in it.
  • pangela13
    pangela13 Posts: 172 Member
    fresh lemon juice and evoo.
  • kgorman1984
    kgorman1984 Posts: 5
    avacado or boiled eggs are awesome chopped green onion good and cheap
  • gingerb85
    gingerb85 Posts: 357 Member
    Try adding:

    sugar snap peas
    fresh blueberries
    avocado
    nuts/seeds (love pumpkin seeds)
    zucchini or yellow squash instead of cukes
    grilled veggies
    mushrooms (raw, marinated, grilled, or sauteed)
    artichoke hearts
    a crisp, tart apple like a Granny Smith
    fresh, raw green beans
    broccoli/cauliflower (raw or roasted)
    beans
    fresh leafy herbs - cilantro, mint, parsley, chervil, whatever else you like
    try some different lettuce varieties - endive, green or red curly leaf lettuce, butter/bibb lettuce, mache (my very FAVORITE), radicchio, arugula, chicory
    raw grated carrot
    raw grated beet
    jicama
    roasted butternut squash or sweet potato
  • courtclerkkris
    courtclerkkris Posts: 173 Member
    Peas on my salad make me happy!!! I wouldn't put them on there all the time but a nice little switchup. I would use edamame IF I could get it at my podunk grocery store, but I can't.
This discussion has been closed.

Categories