Top 10 Healthy Salad Toppings

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Salads usually consist of lettuce or mixed greens, garnishes, and dressing.Salads can be a healthy diet staple with several mix-ins. You can top a salad with virtually anything, but some are healthier.  

A basic salad starts with raw lettuce, spinach, kale, mixed greens, or arugula. Several more raw veggies can be included.Chopped carrots, onions, cucumbers, celery, mushrooms, and broccoli are common raw veggie toppings.   

Chopped Raw Vegetables 

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Pistachios, walnuts, pumpkin seeds, almonds, peanuts, and chia seeds make healthy salad additions.Pumpkin seeds have 5 grammes of protein and around 20% of the DV for zinc in 1 ounce (28 grammes).   

Nuts and Seeds 

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Salads with dried fruit are tasty.Adding dried cranberries, apricots, mango, or raisins to salads adds flavour and minerals. One ounce (28 grammes) of dried apricots offers 20% of the DV for vitamin A and 2 grammes of fibre.  

Dried Fruit 

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Brown rice, quinoa, farro, and barley are popular salad toppers. The grains give texture and flavour to your salad.Fibre and protein in whole grains help you feel full after meals.  

Whole Grains 

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Salads benefit from plant protein from beans and lentils.A 1-cup (172-gram) meal of cooked black and kidney beans has over 15 grammes of protein, vitamins, minerals, and fibre.  

Beans and Legumes 

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Although salads are usually made of veggies, fresh fruit can provide flavour and health benefits.An 800-person study indicated that each piece of fruit ingested daily reduced heart disease risk by 10%.  

Fresh Fruit 

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Crushed tortilla or pita chips make salads crispy and tasty.Tex-Mex salads with beans, salsa, avocado, and shredded cheese go well with tortilla chips. However, pita chips suit Mediterranean salads.  

Baked Tortilla or Pita Chips 

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Shredded hard cheeses like cheddar, gouda, parmesan, and manchego add flavour and nutrients to salads.A 28-gram ounce of shredded parmesan cheese offers over 10 grammes of protein and 100 calories.  

Shredded Hard Cheeses 

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Raw salad greens taste great with roasted vegetables.Different vegetables roast differently, bringing out their flavours and textures. Research suggests that heating veggies enhances digestion and nutrient absorption.  

Roasted Vegetables 

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Eggs give nutrition to salads.A 77-calorie big egg has 6 grammes of protein and over 15 vitamins and minerals.Protein can fill you up. One research of 30 overweight or obese women indicated that eating eggs at a meal reduced calorie intake for 36 hours compared to bagels.  

Hard-Boiled Eggs 

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Nutrition and flavour can be improved by adding healthy salad toppings.The preceding tips make it easy to produce a healthy mix that will fill you up.  


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