Savvy salads ideas for summerBy Mayo Clinic staff
Original Article: http://www.mayoclinic.com/health/salad-ideas/MY01722
- With Mayo Clinic nutritionists
Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.read biographyclose window
Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.Katherine Zeratsky and Jennifer Nelson
Jennifer K. Nelson, M.S., R.D., L.D., C.N.S.D.
Jennifer Nelson is your link to a better diet. As specialty editor of the nutrition and healthy eating guide, she plays a vital role in bringing you healthy recipes and meal planning.
"Nutrition is one way people have direct control over the quality of their lives," she says. "I hope to translate the science of nutrition into ways that people can select and prepare great-tasting foods that help maintain health and treat disease."
A St. Paul, Minn., native, she has been with Mayo Clinic since 1978, and is director of clinical dietetics and an associate professor of nutrition at Mayo Clinic College of Medicine.
She leads clinical nutrition efforts for a staff of more than 60 clinical dietitians and nine dietetic technicians and oversees nutrition services, staffing, strategic and financial planning, and quality improvement. Nelson was co-editor of the "Mayo Clinic Diet" and the James Beard Foundation Award-winning "The New Mayo Clinic Cookbook." She has been a contributing author to and reviewer of many other Mayo Clinic books, including "Mayo Clinic Healthy Weight for EveryBody," "The Mayo Clinic Family Health Book" and "The Mayo Clinic/Williams Sonoma Cookbook." She contributes to the strategic direction of the Food & Nutrition Center, which includes creating recipes and menus, reviewing nutrition content of various articles, and providing expert answers to nutrition questions.
Katherine Zeratsky, R.D., L.D.
As a specialty editor of the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.
A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She's active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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July 16, 2013
Savvy salads ideas for summer
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Summer and farm-fresh produce are in full force. Don't settle for the same old greens topped with a blob of dressing. I offer the following salad ideas to inspire you to build a better salad. The amounts listed will help you limit portion sizes and control calories
- Leafy greens. Choose 2 cups or more of any of the following: arugula, bok choy, cabbage, chard, endive, escarole, greens (collard, mustard, turnip), kale, lettuce (bibb, green or red leaf, iceberg, romaine), mesclun, radicchio, spinach or watercress.
- Vegetables and fruits. Choose from the following for a total of 2 cups: artichoke, asparagus, beets, broccoli, carrots, cauliflower, cucumber, green onions, jicama, pea pods, peppers, radishes, squash, apples, apricots, berries, citrus sections, grapes, mango, melon, peaches, pears, pineapple, pomegranate or watermelon.
- Protein. Choose 1/2 cup of the following: lentils, peas, tofu, tempeh or beans (soy, black, pinto, garbanzo, white or kidney). Or choose up to 2 ounces of lean beef, lamb, pork, poultry, tuna, salmon, trout, sardines, scallops, shrimp, clams or crab. Other options include 1 egg or 1 ounce of low-fat cheese such as cheddar, cottage, goat, feta or Swiss.
- Carbohydrates and whole grains. Choose 1/2 cup of one of the following whole grains: barley, bulgur, couscous, croutons, kasha, millet, quinoa, pasta, brown rice or wild rice. Or choose one serving (according to the label) of whole-grain crackers or baked chips.
- Herbs and spices. Choose as many as you desire of the following: basil, chives, cilantro, dill, fennel, lavender, lemon grass, mint, oregano, parsley, sorrel, tarragon, thyme, allspice, caraway seeds, cinnamon, clove, cardamom, ginger, horseradish, mustard, nutmeg, paprika or pepper (black, cayenne, chili, red or white).
- Extras. Choose one of the following: mayonnaise (1 tablespoon), salad dressing (2 tablespoons), sour (3 tablespoons), oil (1 teaspoon), avocado (1/4), nuts (about 6), olives (8), dried fruit (2 tablespoons) or salsa (1/4 cup). If you choose fat-free mayonnaise, salad dressing or sour cream, you can double the portion size.
Here are a few salad ideas to get you started:
- Romaine plus 1/2 cup white cannellini beans, 1/2 cup chopped celery, 1/4 cup diced red onion, and a few cherry tomatoes cut in half. Spoon on 2 tablespoons regular (or 4 tablespoons fat-free) Italian dressing and top with snips of either fresh basil or parsley. Add a half a pita on the side.
- Bibb lettuce leaf topped with 2 cups of any of the following grilled vegetables: asparagus, bell peppers, beets, broccoli, cauliflower, green onion, mushrooms and summer squash. Drizzle with balsamic vinegar and sprinkle with 1/4 cup feta cheese. While you're at it, grill a piece of whole-grain Italian bread for the side.
- Fresh spinach with a hard-boiled egg (cut in half) and 2 cups of any of the following cooked and chilled vegetables: beets, baby potatoes, green or wax beans, and corn cut off the cob. Top with 2 tablespoons of your favorite regular salad dressing (or 4 tablespoons fat-free). Crispy breadsticks make a nice addition.
What are some of your favorite salad combinations?
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