Best toppings

Dietitian.Lauren Hmede
Dec 21, 2018
3 min read

Updated: Jan 23, 2019

Introduction:

Salads are simple yet delicious and nutritious food. Adding toppings may make this dish healthy or worse one. It is the choice of toppings that can make this difference.

1. Chopped Raw Vegetables

Lettuce, cucumber, and tomatoes are the basics of salads. Other raw vegetables can be added to your dishes like onions, celery, mushrooms, and broccoli. These raw vegetables are packed with fiber and offer health benefits for both mental and mood health

2. Nuts and Seeds

Nuts and seeds like pumpkin seeds, chia seeds, pistachios, almonds, and others offer you health benefits as they are packed with fiber and protein in addition to vitamins and minerals.

Choose always dry roasted nuts or raw without preservatives or salt.

3. Dried Fruit

Salads and dried fruit are a delicious combination.

Dried fruits like raisins, cranberries, and mango add a sweet taste to your salad. Always choose dry fruit without added sugar. Dried fruits offer you high fiber food and a good vitamin source.

You can also make your own by slicing your favorite fruit into thin pieces and baking them on a lined baking sheet at 250°F (121°C) for two to three hours.

4. Whole Grains

Whole grains like brown rice, quinoa and barley can be added to the salad to offer a good texture and flavor. They provide fiber when they let you feel full for a longer period.

Whole grain consumption is linked to lower cholesterol level and weight loss.

You can cook your grains by a ratio of 1 cups of grains with 2 cups of water; boil them then add them to your delicious salad dish.

5. Beans and Legumes

Beans and legumes are good sources of plant protein.

You can use cooked canned beans or make your own by placing them into the large pot with water; boil then simmer until they become tender.

6. Fresh Fruit

Fresh fruits can add sweet taste yet health benefits. Due to their vitamins and minerals content; they have been linked to a lower risk of cardiovascular disease.

Some choices like berries, oranges, and apples. Freshly squeezed fruit for the homemade salad.

7. Baked Tortilla or Pita Chips

Crushed tortilla chips or pita chips add a crunchy texture and delicious taste to your salad.

Tortilla chips are a great addition to Tex-Mex salads that include beans, salsa, avocado, and shredded cheese. On the other hand, pita chips are a good complement to salads with Mediterranean flavor.

Backed corn whole grain tortilla is the best choice as it is low in sugar and salt yet high in fiber and protein

8. Shredded Hard Cheeses

Shredded hard cheese like parmesan, cheddar and other add flavor and texture to your salad dish.

Hard cheese is rich in protein and calcium.

9. Roasted Vegetables

Roasted vegetables add flavor and texture to the salad. In addition, its cooking way makes them easy for digestion and increase nutrient absorption.

10. Hard-Boiled Eggs

Eggs are rich in protein and minerals. In addition, they help you feel full.

11. Fresh Herbs

Herbs added flavor to your salad dish. Popular fresh herbs like mint, parsley, sage, and rosemary. Adding them offer your health main benefits while one of them is anti-inflammatory property.

12. Leftover Meat

Cooked meat and chicken offers your flavor, protein in addition to vitamins and minerals.

You can buy them at grocery stores or cook them at your home.

13. Seafood

Adding seafood to your salad can boost its nutrition and flavor.

They are rich in protein, omega-3 and vitamins and minerals.

Best choices are baked, grilled or broiled. Deep fried or breaded are high in salt and add more carbohydrate and calories to your salad.

14. Avocados

Avocadoes is a good choice to be added, it is a good fat type.

They’re loaded with nutrients that can improve heart health and support healthy aging, such as monounsaturated fat, fiber, potassium, vitamin C, vitamin K, and folate.

Sliced avocado can be added to any salad type. You can mash it with onion, garlic and lime juice for having guacamole.

15. Soft Cheeses

Soft cheeses like mozzarella, ricotta, and feta cheese can be added to the salad.

They provide texture and they are rich in protein and calcium.

16. Pomegranate Arils

Adding the red seeds of pomegranate can offer your health some benefits.

Pomegranate arils are rich in compounds called anthocyanins that can have antioxidant properties.

17. Corn and Salsa

Using corn and salsa as a salad topping.

It is a good source of fiber, folate, and vitamin C. In addition, the tomato is rich in lycopene that protects against heart disease and cancer.

Read labels while you shop salsa. You can make your own at home.

18. Tofu and Edamame

Tofu and soybeans, known as edamame, are excellent sources of plant protein to add to your salad. Both foods are loaded with folate, vitamin K and several other micronutrients.

They decrease the risk of heart disease.

19. Olives

Olives are flavored food that can be added to salad yet nutritious.

They are loaded with MUFA that protect against heart disease.

Always look for reduced salt olives if you have a concern about sodium intake.

20. Oil-and-Vinegar Dressings

Oil and vinegar add the flavor to the salad as this dish cannot be complete without dressing.