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Categories > Diet and Nutrition > Healthy eating

Color your world with super salads
Borrowers who practice responsible


Clean it up
Clean it up

Wash all fruits and vegetables thoroughly to remove dirt and bacteria. To clean your produce:

  • Keep separate cutting boards, one for produce and the other for raw meats. Opt for plastic boards instead of wooden ones, which can harbor bacteria.
  • Remove outer leaves on leafy vegetables, which are usually damaged or wilted and can contain bacteria or mold.
  • Wash produce with running water just before eating.
  • Use a vegetable brush to scrub cucumbers, carrots, potatoes and other foods with edible peels.
  • Store clean produce in containers or plastic storage bags in the fridge.
  • Clean your produce drawer and sanitize it often.

Does the word “salad” conjure up images of a pitiful plate of boring, pale iceberg lettuce?

Turn “blah” into brilliant by thinking of your salad as a painting, adding intense colors and different textures for more exciting appeal. Some suggestions for your salad palette:

Start with great greens

As a general rule, the deeper the green, the more nutrient-rich the leaves. Try:

  • romaine
  • spinach
  • arugula
  • red leaf
  • watercress

Add antioxidants

Brightly colored fruits, such as tomatoes and watermelon, give you a boost of the antioxidant lycopene—linked to a lower risk for certain types of cancer and heart disease. Vegetables serve up nutrients, such as calcium, potassium, antioxidant-rich vitamins A and C and immune-boosting B vitamins. Mix in:

  • shredded red cabbage
  • peppers
  • snow peas
  • broccoli
  • tomatoes
  • carrots
  • cilantro
  • parsley
  • beets
  • sliced strawberries, apples or kiwi
  • raspberries or blueberries
  • pink grapefruit or Mandarin orange sections

Try terrific toppings

Nuts can be great sources of protein and heart-healthy monounsaturated fat, while beans can give your salad a fiber boost. Sprinkle on:

  • almonds, walnuts, pecans or unsalted peanuts
  • beans (red, black, white, kidney, chick peas)
  • sesame seeds
  • raisins
  • freshly ground pepper
  • low-fat cheese
  • turkey strips or tuna

Dress it right

High-fat salad dressing can kill a nutritious salad, so go light. Top it off with:

  • low-fat dressing
  • balsamic or white wine vinaigrette
  • a squeeze of fresh lemon
  • Dijon mustard mixed with vinegar and minced garlic

Start with great greens

Add antioxidants

Try terrific toppings

Dress it right