Thursday, July 18, 2013

Green Salad Staples

A member of my Facebook accountability/support group recently asked what salad staples I keep on hand so I can throw something together quickly. I gave her a list off of the top of my head but I've spent a little more time thinking about it and came up with this:

Black beans no salt added
Mandarin oranges in their own juice (no sugar added)
Roasted peppers
Artichoke hearts in water
Sundried tomatoes in a bag, not packed in oil
Water chestnuts
Dried cranberries ***
Dried cherries ***
Balsamic Vinegar
Rice Wine Vinegar
Olive Oil ***
Olives *** my family especially loves Kalamata

Healthy dressings-- I tend to go as natural as possible even if it means higher fat and calories. I don't want a bunch of chemicals on my healthy food. Just use it sparingly. You'll find that you don't need as much if you add a lot of other fun stuff to your salad.


Here is some fordhook chard growing in my garden

Greens I try for a variety of pre-  washed mixes, baby spinach, and any that are growing in my garden
Green onions this one is usually dependent on my plans the rest of the day!

Avocados ***

Boneless, skinless chicken breast
Canned tuna
Lean ground turkey

Nuts/Seeds***: I like to toast them a bit first (thanks for the tip, Mom!)
Sunflower seeds

Cheese *** is also great in salads. I can't have dairy anymore so cheese is no longer in my staples but a little goat cheese added to a salad can be heaven!

***Be careful with these additions as they are calorie-dense so they can rack up the calories or Points Plus Values very quickly. They can make a "good" salad into a sabotage salad in seconds.

I shop a lot at Trader Joe's and Sprouts but most of these items can be found at any grocery store.

What do you love to add to your green salads?


  1. I like red and green peppers, celery and raisins in my salad. I also like to add egg for protein.

    1. Oooh, I forgot about eggs since I can't have them anymore. Great addition!

  2. I sometimes add radishes, celery and alittle goat cheese as you mentioned. I am not great at making my own dressing, but do enjoy many that are reasonable in terms of fat/calories. I also put canned salmon in sometimes. There is a super food salad that has kale and some other super foods in it that i have seen at Costco and Albertsons, with dressing and all that is very good - though I don't use all the dressing. Have a friend who likes to cut up broccoli in her salads.