UnknownMake Over Your Salads

By Laura Kelly-Pifer

Summer time provides many opportunities to eat healthy.  There are tons of fruits and veggies in their prime and in abundance.  Now’s your chance to get creative and turn that day after day, same salad into a masterpiece.  Here are a few ways that I like to make over my salads:

  1. I like to skip the iceberg lettuce and choose more nutrient-dense greens, such as baby spinach, romaine, arugula, kale, or a spring mix.  These to me are so much more flavorful and actually help alkalize our bodies.  Toss one or a combination of these greens with some lemon juice, extra-virgin olive oil, salt, and freshly ground black pepper, and then shave Parmesan over the top with some diced chicken or turkey breast.  Delish!
  2. Or, for an even more added flare, add a few slices of a navel or blood orange sliced kalamata olives over a bed of baby spinach.  Use the same vinaigrette as above or one made with a little orange juice.  Add chopped fresh herbs of your choice.
  3. Grill asparagus, eggplant, zucchini, fennel, or shiitake mushrooms that’s been tossed with a lemon- and herb-infused extra-virgin olive oil.  If you don’t have a grill handy,  simply roast them in the oven.  Eat as is or add as a salad topping.
  4. Add sliced avocado to your salad for a touch of heart-healthy monounsaturated fat (keeping in mind that they count toward your fat allowance for the day). You can also slice up a hard-boiled egg and use some capers or anchovies as an alternative to the olives if you prefer.
  5. Experiment with various protein sources:  Toss in grilled salmon, shrimp, scallops, crab meat or tofu, rather than the usual sliced chicken or turkey breast.
  6. Add to your salad chopped pecans, walnuts, or almonds, or a sprinkling of sunflower or pumpkin seeds.  Seeds are excellent sources of protein and gives you a little added crunch.
  7. Make your own healthy balsamic vinaigrette by whisking together balsamic vinegar, Dijon mustard, chopped garlic, salt, freshly ground black pepper, and fresh herbs of your choice.  Drizzle in extra-virgin olive oil, to taste.

How do you like to prepare your salad?  Do you have ay favorite toppings?  Do share. 🙂

With Love,


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Laura Kelly-Pifer is a Fitness Coach who strives to help others by giving hope and support to those that are dissatisfied with their current situation. Whether you are lacking physically, emotionally, financially, or nutritionally she is here to help you see REAL RESULTS!

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