July 17, 2023 Super salads

Cool, crisp salads are wonderfully appealing on a hot summer day. They are also healthier than some other popular seasonal fare. What’s more, salads fit in well with the balanced plate model because they provide an opportunity to combine a variety of healthy foods regularly. And contrary to popular opinion, salads don’t have to be boring to be healthful. But not all salads are created equal in terms of nutrition.

 “A salad with protein can be quite satisfying,” says Jennifer Buccino, people affected by diabetes (PAD) knowledge & connection executive director at Diabetes Canada.

However, she warns against one with “crusted” (or breaded and fried) chicken. And plenty of other salads are minefields of fat and sodium—a heavily dressed Caesar with an abundance of fatty croutons; a chef’s salad laden with dressing and an excess of processed meat and cheese; a pasta salad that may look like it contains very little oil but is actually heavily dressed; or a bowl of veggies topped with assorted sodium- and calorie-packed options like bacon bits, fried croutons, grated cheese, or tortilla chips. “Paying attention to the type and amount of added protein in a salad is important. High-fat cheese, bacon, or breaded chicken and fish all add unwanted extra fat and calories,” says Buccino, who is also a registered dietitian.

“If you’re taking diabetes medication or insulin, remember to add some carbohydrate-containing foods to your salads, such as chickpeas, beans, or lentils, or have a side of fruit.”

And if you’re eating out, beware of these seemingly innocent toppings. When you’re preparing salads at home, you are in the driver’s seat. Here are tips and tricks for enjoying nutritious salads throughout the season and all year-round.

 

Redesign your salad bowl  

If your salad is very predictable—let’s say a bowl of iceberg lettuce, cucumber and tomato slices with a few other chopped veggies thrown in—now’s the time to shake things up a little.

Go for dark leafy greens, such as spinach, spring mixes (with assorted options like beet greens and radicchio), arugula and kale, instead of lighter-coloured options like iceberg and romaine lettuces, to boost the nutritional value significantly without adding much in the way of carbohydrates.

Dark leafy greens are chock full of antioxidants like vitamin E and carotenoids—the pigments that provide colour to assorted vegetables and fruit and offer a host of health benefits, especially for those with diabetes. Carotenoids provide protection against heart disease and stroke as well as certain cancers and may decrease the risk of developing vision problems such as cataracts and macular degeneration, the leading cause of blindness in the elderly.

These greens are also stellar choices for boosting your potassium, which may help lower your blood pressure. For example, one cup (250 mL) of chopped kale supplies 329 mg of potassium and six grams of carbohydrate. Compare that to a small banana, which provides 360 mg of potassium but also 23 grams of carbohydrate.

Don’t like the taste? There’s a simple solution. Even though dark leafy greens may be smart health choices, many people aren’t fans of their stronger flavours. Start out by mixing in small amounts with your regular options. Over time, increase the proportion of the dark greens over the light ones until you get used to the flavours and can switch over completely.

 

Be well-dressed

Remember when fat-free salad dressings were all the rage? To make up for the lack of fat, many of these dressings contained a lot of sodium. Also, if no fat is consumed while eating a salad, many fat-soluble nutrients, such as the carotenoids and vitamin E in dark leafy greens, are not absorbed.

Plus, there’s no doubt that fat enhances the taste of food. In a study from Brigham and Women’s Hospital and Harvard Medical School, subjects placed on a low-fat weight-loss program consumed fewer vegetables than those on a moderate-fat regimen because they didn’t like the fat-free and low-fat dressings and so chose to eat fewer vegetables. The result was a lower consumption of various nutrients including fibre.

The trick is to use the right kind of fat for maximum taste and a minimum of calories. Just a splash of a fruity extra virgin olive oil, a toasted sesame oil or a flavourful nut oil such as walnut oil, can easily boost the yummy factor of your salad.

 

Adding the crunch factor

Instead of using prepared croutons with high-fat and -sodium counts, add crunch and up your nutrient quota with a couple of tablespoons of nuts or seeds. But avoid large amounts, which can undo some of the nutritional value, says Buccino.

 

To wash or not to wash?

With unpackaged greens, the answer is yes—and use plenty of water.

With prewashed greens, it isn’t necessary. The safety procedures surrounding the harvesting and handling of prewashed salad greens, most of which originate in California, have undergone a major overhaul over the past few years. Under the California Leafy Greens Marketing Agreement, once harvested (under strict temperature control), greens labelled as prewashed are triple washed, spun dry, and packaged.

If you choose to wash them, be careful about contamination. Reports have shown that, in some cases, greens may be contaminated when washed in home kitchens. For example, lettuce spinners, which many don’t realize should be washed with hot soapy water, are one potential source.

 

Make it your main

While having veggies at lunch is a great way to meet your quota, adding leftover chicken or fish to your salad will create a more balanced lunch. The protein will give you energy so you’re not tired in the afternoon, and fill you so you’re not craving a not-so-nutritious snack.

 

Looking for a way to enjoy fruit?

Add it to your salad bowl. Vary your choices according to the season. At this time of year, add berries; in mango season, dice one up and toss it with a spring mix and an Asian or peanut dressing. Other options? Consider adding a small amount of diced dried apricots or unsweetened cranberries,” says Buccino.

 

Recipes

Here are three salads that are great examples of how to have it all—taste and nutrition—in one dish.
 

Yummy But Light Caesar Salad

Using light mayonnaise in this recipe provides the creaminess of a Caesar with less oil, and allows you to skip the raw egg that’s found in many of these dressings. Using raw eggs can increase the risk of food-borne illness.

Croutons

1 cup (250 mL) whole-wheat baguette cubes (¼-inch/0.5-cm x ¼-inch/0.5-cm)

1 tsp (5 mL) extra virgin olive oil

2 tsp (10 mL) freshly grated Parmesan cheese

Dressing

1 clove garlic, chopped

2 anchovy fillets, drained, rinsed and finely chopped

¼ cup (50 mL) light mayonnaise

2 tbsp (25 mL) fresh lemon juice

2 tsp (10 mL) extra virgin olive oil

¾ tsp (4 mL) dry mustard

¼ tsp (1 mL) Worcestershire sauce

2 tbsp (25 mL) freshly grated Parmesan cheese

⅛ tsp (0.5 mL) each salt and freshly ground pepper

7 cups (1.75 L) torn romaine leaves

Salt and freshly ground pepper, to taste

 

 

 

Preheat oven to 300°F/150°C.

 

 

Croutons: Place baguette cubes in a medium bowl. Drizzle with olive oil and toss with Parmesan cheese. Place in a single layer on foil-lined baking sheet. Bake for 45 minutes. Allow to cool and remove from foil, being sure to scrape off any remaining cheese. May be made earlier in the day.

Dressing: Using a food processor or blender, mix together garlic, anchovies, mayonnaise, lemon juice, oil, mustard, Worcestershire sauce, Parmesan cheese and salt and pepper until well blended.

In a large bowl, toss lettuce with dressing to coat. Toss in croutons and season with salt and pepper. Serve immediately.

Makes 4 servings

Nutritional breakdown per serving: 11 g carbohydrate, 5 g protein, 10 g total fat, 2 g saturated fat, 3 g fibre, 275 mg sodium, 145 calories

 

Strawberry, Goat Cheese & Mesclun Salad

Here’s an example of using fruit in a savoury salad. you can substitute other berries as they come into season.

1 tbsp (15 mL) balsamic vinegar

2 tsp (10 mL) honey

1 tsp (5 mL) Dijon mustard

4 tsp (20 mL) extra virgin olive oil

4 cups (1L) mesclun lettuce or spring mix

1 cup (250 mL) sliced strawberries

½ cup (125 mL) sliced hearts of palm, rinsed and drained (optional)

¼ cup (50 mL) thinly sliced red onion

Salt and freshly ground pepper, to taste

3 oz. (85 g) lower-fat goat cheese, crumbled

1 tbsp (15 mL) toasted pine nuts

 

 

 

In a small bowl, mix together vinegar, honey, and mustard. Mix in oil; set aside.

 

 

In a large bowl, place lettuce, strawberries, hearts of palm (if using), and onions; add dressing and toss. Season with salt and pepper. Garnish with goat cheese and pine nuts, and serve immediately.

Makes 2 main course or 4 side servings.

Nutritional breakdown (per 4 servings):  110 g carbohydrate, 5 g protein, 10 g total fat, 3 g saturated fat, 2 g fibre, 175 mg sodium, 148 calories

 

Citrus Quinoa Salad

Grain salads can be surprisingly high in fat, as the grains can absorb the dressing and leave you thinking there’s not much oil. This citrus/herb combo is a refreshing option that’s elegant enough for company but easy to make for a family dinner, too.

1 cup (250 mL) quinoa

2 cups (500 mL) orange juice

1 cup (250 mL) diced cucumber

1 red pepper, diced

½ cup (125 mL) diced red onion

1 cup (250 mL) diced celery

½ cup (125 mL) diced carrot

¼ cup (50 mL) chopped cilantro

3 tbsp (45 mL) chopped mint

3 tbsp (45 mL) extra virgin olive oil

Salt and freshly ground pepper, to taste

1 tbsp (15 mL) toasted slivered almonds

 

 

 

Using a sieve, rinse quinoa thoroughly with water. Combine quinoa and orange juice in a saucepan; bring to a boil over medium-high heat. Reduce heat and simmer, covered, for about 12 to 15 minutes or until liquid is absorbed; let cool.

 

 

Combine cooled quinoa with cucumber, red pepper, onion, celery, carrot, cilantro, mint, and oil. Season with salt and pepper. Garnish with almonds.

Makes 6-8 servings

Nutritional breakdown per serving: 23 g carbohydrate, 4 g protein, 7 g total fat, 1 g saturated fat, 3 g fibre, 180 mg sodium, 170 calories

 

Did you know?

You can learn more about nutrition and diabetes in our virtual Q&A-style Open Hours session. 

 

 

 

This updated article originally appeared in Diabetes Dialogue.