Adding a tossed green salad to any meal is a great way to increase your vegetables. Dark leafy salad greens are packed with nutrition. The darker the leaves, the better the nutrients – so pass on the iceberg. With so many varieties of greens at the market today, experiment and try some new ones!
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When choosing the oil for the vinaigrette, remember to select unrefined or minimally refined, healthy artisanal varieties — or look for naturally flavored oils to increase the flavor profile. For an entrée salad, add your favorite protein, such as grilled chicken or tofu.
For the salad:
- 8 cups dark leafy greens
- 1 avocado, pitted and sliced or diced
- Handful of chopped nuts or seeds
For the vinaigrette:
- 3 tablespoons oil of choice (extra-virgin olive oil, avocado, walnut, pumpkin seed, pistachio, etc.)
- 1 tablespoon vinegar of choice (red wine, white wine, unseasoned rice, Balsamic, apple cider, raspberry, etc.) Can substitute with fresh lemon or lime juice.
- Pinch sea salt
- Pinch fresh ground black pepper
Optional dressing ingredients for added flavor:
- 1 garlic clove, finely chopped or grated
- 1 to 2 teaspoons Dijon mustard
- Whisk the oil and the vinegar together until combined. Add the salt and pepper and any optional ingredients, as desired, and whisk together.
- Divide the salad greens among 4 plates, add the avocado and nuts and drizzle 1 tablespoon of vinaigrette to each salad.
Nutritional analysis per serving
1 serving equals 2 cups salad, 1 tablespoon dressing
Fat 18 g
Saturated fat 3 g
Cholesterol 0 mg
Fiber 5 g
Protein 2 g
Carbohydrate 7 g
Sodium 150 mg