With spring in full swing, there's never been a better time to turn a new leaf and eat more healthy. We've whipped up three spring salad recipes that you can make right in your own dorm room to make the most of this season's fresh fruits and veggies.
Not all salads are created equal; some may seem healthy, but in reality, pack in the calories or simply fill you up on empty carbs and preservatives. In order to get the most out of your salads and stay full all day long, use fresh, local ingredients and avoid using store-bought croutons and pre-mixed toppings that may come with excess sodium. Follow this formula from Eating Well Magazine in order to create a salad that will keep you full all day to power through exam time and pack in all the nutrients you need.
- Lay down the leafy greens: choose dark, nutrient-rich greens that are chock-full of vitamins and minerals; avoid bland, clear iceberg lettuce that has no nutritional value.
- A rainbow of ripe fruits and veggies: the more colors, the better!
- Premium protein to power your day: chicken, tofu, beans and cheese will all keep you full and keep your brain sharp for exam season.
- Toppings with texture: nuts, herbs, dried fruit or anything your heart desires to add a lil' crunch. Avoid croutons; they are simply empty carbs
- Drizzle on the homemade dressing: two parts healthy fat (olive oil for example) and one part acidic vinegar or fruit juice and spices to your taste.
You can try out the recipes below in your own kitchen, or take advantage of the salad bars with homemade dressings at Elon's dining halls.
Spinach & Apple Salad
- Green: Spinach
- Fruit: Apples
- Protein: Chicken and feta cheese
- Textured Toppings: Walnuts and cranberries
Dressing: Homemade Apple Cider Vinaigrette
- ¼ cup raw apple cider vinegar
- ⅓ cup extra-virgin olive oil
- 1 tablespoon fresh lemon juice
- Pinch of salt and pepper
- Pinch of ground mustard
- Honey, as needed for sweetness
Mediterranean Chicken Salad
- Green: Tossed lettuce
- Fruit: Tomato and red onion
- Protein: Chickpeas and chicken
- Textured Toppings: Hummus and quinoa
Dressing: Balsamic Vinaigrette
- 2 Tablespoons of olive oil
- 1 Tablespoon balsamic vinegar
- 1 Teaspoon Honey
- Pinch of Ground mustard
- Green: Cilantro
- Fruit/Veggies: Tomato, cucumber, and red onion
- Protein: Avocado and chickpeas
- 2 Teaspoons Olive oil
- Juice from 1 lemon
- Pinch of Salt and pepper