Health Living Well

5 Healthy and Filling Salads

We are all trying to eat healthier, right?

But have you ever had a salad for lunch or dinner, only to find that you are starving about an hour later? If you’re like most people, that’s when you’re more tempted to raid the pantry. When that happens your meal ends up being a salad plus a bunch of junk food–so much for eating healthy!

Well there’s good news: you can make some minor modifications to your salads and find yourself feeling satisfied much longer with just a few simple tips.

A filling and healthy salad contains some element of the following:

  • Protein
  • Healthy fat
  • A large enough portion of veggies

Often when we try to eat healthier, we think that we need smaller portions of the very things we need more of! So load up on the veggies, try the healthier fats like avocado and olive oil, and look for ways to add protein to your meal. Need some ideas? Try some of these:

Southwestern Chicken Salad

Chicken: Saute 2 medium chicken breast, chopped and tossed in 1 tbsp taco seasoning, ¼ tsp salt, 1 tbsp olive oil, and ¼ cup lime juice. Cook over medium high heat until meat is no longer pink.

Salad: Toss cooked chicken, 2 cups of romaine lettuce, 1 sliced avocado, 1 diced medium tomato, ½ cup black beans, ½ cup corn kernels, ¼ cup chopped cilantro, and a greek yogurt ranch dressing. Add chopped bacon if desired.

Strawberry Cucumber Salad

Toss 3 cups spinach, ½ cup chopped cucumber, 1 chopped apple, ½ cup chopped strawberries, ¼ cup feta cheese, and ¼ cup chopped walnuts. Dress in an apple cider vinaigrette. Add baked chicken or salmon if desired.

Sweet Potato and Quinoa Salad

Chop two medium sweet potatoes and toss lightly in olive oil, salt, and pepper. Bake at 425 for 25-35 minutes. Rinse and cook quinoa by bringing it to a boil, then remove from heat and cover. Let it sit for 15-20 minutes. Mix quinoa and sweet potatoes with 1-2 cups of spinach, 1 cup steamed brussel sprouts, 1 chopped avocado, ½ cup feta cheese and a vinaigrette dressing.

Mediterranean Chickpea Salad

Toss 2 large chopped tomatoes, 1 drained can of chickpeas, ½ cup lemon juice, ¼ chopped red onion, 1 large avocado diced, 2 chopped cucumber, ½ cup parsley with ¼ cup olive oil, 2 tbsp red wine vinegar, as well as salt and pepper to taste.

Caprese Chicken Avocado Salad

Toss 3 cups lettuce, 1 diced avocado, ¼ cup diced and fresh mozzarella, ¾ cup tomato, ½ cup shredded fresh basil, and ½ cup cooked chicken with 2 tbsp balsamic vinegar, 2 tbsp olive oil, as well as salt and pepper to taste.

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