Salads are a great way to incorporate more fresh vegetables and fruits into our diet. However, not all salads are created equally. Many salads are loaded with unhealthy fats, processed meats, and excess calories. So, how do we make our salads healthy and satisfying?

One way to strengthen your salad is by adding more protein. Protein not only helps you feel fuller for longer but it also helps build and repair muscles. Try adding grilled chicken, tofu, beans, or hard-boiled eggs to your salad for a boost of protein. You can also add nuts, seeds, or cheese for a vegetarian option.

Another way to strengthen your salad is by using a variety of colorful vegetables and fruits. Different colors of fruits and veggies provide different nutrients. For example, red and orange produce contains vitamin C while green and leafy vegetables are rich in calcium and iron. Adding a variety of produce to your salad ensures that you are getting a wide range of nutrients.

One of my favorite ways to strengthen a salad is by adding a healthy fat. Healthy fats help our bodies absorb and use nutrients more effectively. They also provide satiety and help us feel satisfied after a meal. Avocado, nuts, or a drizzle of olive oil are great options for adding healthy fats to your salad.

Dressing is also a key component of a salad. However, many dressings are loaded with sugar and unhealthy fats. Making your own dressing is a simple and delicious way to control the ingredients of your salad. A basic vinaigrette can be made by mixing olive oil, vinegar, and Dijon mustard. You can also make a creamy dressing with Greek yogurt, avocado, or tahini.

Lastly, if you find yourself constantly eating the same salad, switch it up with different ingredients. This keeps things interesting and exciting. Try using a different grain like quinoa or farro instead of lettuce. Or add roasted or grilled vegetables for added flavor and nutrition.

In conclusion, a strong salad is one that is loaded with healthy ingredients and balances the right amounts of protein, produce, healthy fats, and dressing. Try incorporating different combinations of ingredients to create a salad that is both nutritious and satisfying.

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