Dietitians share: A Salad a Day in May

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May is National Salad Month! Have you heard of the Salad A Day in May challenge??

When we think of salads, we typically think of a traditional green lettuce combinations. So I reached out to my dietitian community to share their favorite (and creative!)  salad recipes including: grilled vegetables, quinoa, fruit, herbs and more! Obviously as dietitians we want to promote healthy living including increasing vegetable intake so let all these delicious recipes be of inspiration to you!

Benefits of Eating Salad

Salad is defined as a dish consisting of mixed, mostly natural ingredients. They are typically served at room temperature or chilled, though some can be served warm. A salad a day is not only an easy meal to make it’s also full of nutrition. One of the main ingredients in salad is leafy greens and additional raw veggies.  That’s because they’re filled with tons of nutrients that benefit your body, like fiber, vitamin E, and vitamin C

How to Make a Good Salad

There are a few main features that will make your salad extra delicious and I’m sharing my tips here. Salads made with a variety of ingredients and including vegetables make the perfect healthy lunch or dinner. Adding fun toppings will boost flavor, making your salad more palatable and enjoyable. Make your salad a well balanced meal by including a veggie, carb, healthy fat, and protein. 

• Base- greens, grains, anything you want!
• Crunch- nuts, seeds, croutons
• Hint of sweetness- from fruit or dressing
• Whole grains, beans, legumes- to make a more well balanced meal
• Chicken, fish, quinoa, tofu, eggs, and any protein source for an extra filling salad
• Fat- cheese, nuts, avocado, olive oil
• Dressing- light but hearty with acid (vinegar, lemon juice, etc.)
• Extras- baked tortilla chips, herbs, olives

1. Mango Quinoa Salad from Dietitian Jess
2. Charcuterie Salad With Sweet Balsamic Dressing from Shaw Simple Swaps
3. Orange and Olive Salad from Cooking with Julia
4. Lentil Salad with Feta and Grilled Veggies from Street Smart Nutrition
5. Cucumber Onion Vinegar Salad from RD/RX Nutrition
6. Chicken Orzo Salad from Toby Amidor Nutrition
7. Kale Crunch Salad from Healthyish Appetite
8. Simple Watermelon, Cucumber, and Mint Salad from Healthy Feels
9. Healthy Burger Salad from Haute and Healthy Living
10. Citrus Arugula Salad with Pomegranate Dressing from The Healthy Epicurean
11. Mexican Pasta Salad from Dietitian Jess
12. Watermelon Panzanella Salad from The Domestic Dietitian
13. Summer Steak Salad from Olive Lane Culinary
14. Vegan Chickpea Salad from Fad Free Nutrition
15. Mint Cantaloupe Salad from Bucket List Tummy
16. Tuscan Kale Salad from Carrots and Cookies
17. Broccoli Salad (with no mayo) from Create Kids Club
18. Chickpea Salad with Creamy Avocado Dressing from Healthy Seasonal Recipes
19. Burmese Tea Leaf Salad from Food Pleasure and Health
20. Jerk Shrimp Salad from Snacking in Sneakers
21. Salmon and Veggie Panzanella Salad from Dietitian Jess
22. Brussels Sprouts Salad from This Unmillennial Life
23. Mediterranean Chickpea Pasta Salad from Marisa Moore
24. Fresh Peanut Salad from National Peanut Board
25. Simple Vegan Blackberry Broccoli Salad from Beautiful Eats and Things
26. Strawberry Arugula Salad from E.A. Stewart
27. Asian Crunch Salad from Laura the Dietitian
28. Grapefruit Salmon Salad from The Nutrition Adventure
29. Mediterranean Chopped Salad from Healthy Ideas Place
30. Sweet Corn and Cherry Arugula Salad from It’s a Veg World After All
31. Arugula Festive Salad from Dietitian Jess

Salad a Day is just a fun challenge to eat more fresh fruits and vegetables but it’s not meant to be dietary advice or a meal plan. Let us know what you think makes a good salad!