Skip to content

Food & Recipes

10 Tips and Tricks for Healthy Summer Salads

Cool, easy, delicious ... Toss one together tonight!
Font Size
A
A
A

continued...

2. Boost the smart-fat quotient by using canola oil or olive oil in your dressing. Canola oil is pumped with monounsaturated fats, and has more healthy omega-3 fatty acids than other cooking oils. Olive oil contains mostly monounsaturated fat, and also contributes helpful phytochemicals. If you're using a bottled dressing, check the label to make sure it uses either canola or olive oil.

3. Lighten up your homemade dressing by substituting a flavorful, liquid-type ingredient for half (or more) of the oil. Try fat-free sour cream; plain yogurt; fruit juice or fruit nectars; tomato, carrot or V-8 juice; honey or light corn syrup (eliminate any sugar called for in the recipe if you use these); wine, champagne, or nonalcoholic beer; or low-sodium chicken broth.

4. Lighten up regular (that is, not light) bottled salad dressing. Just blend a tablespoon of the dressing (per serving) with a tablespoon of any of the oil substitutes listed above. For example, whisk 1/4 cup of Gerard's Caesar Salad dressing with 1/4 cup of apple juice or champagne. Or blend 1/4 cup of raspberry or Italian vinaigrette with 1/4 cup raspberry or cherry juice.

5. Try some new salad recipes instead of the traditional, mayo-drenched coleslaw and potato salad. Pesto sauce blended with condensed chicken broth, fat-free sour cream, or fat free half-and-half makes a fun and different dressing. Bottled or homemade vinaigrettes can be used as dressing for pasta and potato salads and coleslaw.

6. When you DO make a mayonnaise-based salad, lighten it up by mixing regular or light mayonnaise with your favorite fat-free or light sour cream. I like to use about 1 tablespoon of regular mayonnaise with 3 tablespoons of fat-free sour cream, or 2 tablespoons of light mayonnaise with 2 tablespoons of fat-free sour cream.

7. Perk up pasta and rice salads by tossing in crunchy veggies. They'll add fiber and nutrients without a lot of calories. Snow peas, cherry tomato halves, broccoli or cauliflower florets, green onions, bell peppers ... they all work great.

8. Try the new whole-wheat pasta blends for your pasta-salad recipes, and brown rice for your rice-salad recipes. You'll increase the fiber, vitamins, and minerals and phytochemicals just by making this adjustment.

Today on WebMD

Four spoons with mustards
What condiments are made of and how much to use.
salmon and spinach
How to get what you need.
 
grilled veggies
Easy ideas for dinner tonight.
Greek Salad
Health benefits, what you can eat and more.
 

WebMD Recipe Finder

Browse our collection of healthy, delicious recipes, from WebMD and Eating Well magazine.



bread
Recipes
soup
Recipes
 
roasted chicken
Recipes
grilled steak
Video
 

Loaded with tips to help you avoid food allergy triggers.

Loading ...

Sending your email...

This feature is temporarily unavailable. Please try again later.

Thanks!

Now check your email account on your mobile phone to download your new app.

vegetarian sandwich
Recipes
fresh vegetables
Recipes
 
smoothie
fitArticle
Foods To Boost Mens Heath Slideshow
Slideshow