How to Actually Make Healthy, Tasty Salads

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How to Actually Make Healthy, Tasty Salads

• By Urban8 Local Food Courts
• www.thecolony.urban8food.com

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Portions and Ingredients

• When preparing or ordering a salad, find the
  right balance of ingredients, and keep portion
  size in check. Good intentions can be easily be
  cancelled out by eating too much of a good thing,
  like salad dressing or crumbled cheese. 
• Ask for dressing on the side so you can control
  the amount you consume. Look for salads that are
  high in protein, high in veggies, and moderate in
  healthy fats.

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Southwest Chicken Salad

• Ingredients
• 2 cups mixed greens (spring mix, spinach, baby
  kale, etc.), ½ avocado diced
• ½ tomato diced
• ¼ cup black beans
• ½ cup shredded cooked chickenFor the Dressing.
• 2 tablespoons salsa (heat level up to you)
• ¼ cup 2 plain Greek yogurt

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Healthy Caesar Salad

• Ingredients
• 2 cups of chopped romaine lettuce mixed with baby
  spinach or other dark green
• ½ cup grilled or shredded chicken
• ½ cup whole grain (not just whole
• wheat) baked croutons
• ¼ cup shredded parmesan cheese
• ? cup garbanzo beans
• 2 tablespoons of a yogurt based, low sugar caesar
  dressing.

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For Dressing

• Ingredients
• ? cup 2 Greek yogurt
• 2 tablespoons lemon juice
• ¼ cup parmesan cheese
• 1 ½ tablespoon extra virgin
• olive oil
• 1 tablespoon mustard
• 1 garlic clove
• ¼ teaspoon sea salt
• Pepper to taste

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