Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. She earned her Master of Science in Public Health Nutrition from the University of Tennessee and has a research background in maternal and child health nutrition and public health, as well as a Certificate of Training in Obesity Interventions from the Commission on Dietetic Registration. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family.
Spring Salad Essentials with 3 Mason Jar Salad Dressings
3 min read
Benefits of salad greens
Types of greens
- Arugula has a peppery flavor and is rich in vitamin C and potassium. Arugula tastes excellent with lemon juice, olive oil, thinly sliced pears and shaved parmesan.
- Spinach has a mild flavor and is high in iron and vitamin K. Pair it with fresh sliced strawberries, feta, walnuts and a fruity vinaigrette.
- Kale has a slightly bitter flavor and is loaded with vitamins A, C, and K. Giving the kale a gentle massage with olive oil and lemon juice for 20 seconds helps it taste its best. Try kale in place of romaine for a heartier Caesar salad.
- Romaine has a crisp texture and is a good source of folate and vitamin A. Thinly shred it along with bell peppers, sliced tomatoes, parmesan, banana peppers and Italian vinaigrette for a refreshing salad.
- Mixed greens are a combination of different greens that provide a variety of nutrients and flavors.
Protein options
- Grilled chicken – A lean source of protein that combines easily with any salad
- Hard-boiled eggs – A great source of protein that’s easy to prepare.
- Tofu – A vegetarian option that’s high in protein and low in calories
- Nuts and seeds – Provide healthy fats, fiber and protein
- Beans – A good source of plant-based protein and fiber
Toppings
- Vegetables add crunch and flavor to your salad while also providing important nutrients. Think outside the box with veggies like jicama and artichokes.
- Fruits are a great way to add sweetness and color to your salad. Aim for fresh fruit like pomegranate seeds over dried, which are dense in sugar and often have added sugar.
- Cheese adds a rich flavor and is a source of calcium. As cheese is high in saturated fat, keep the serving size to 1 ounce.
- Herbs add a burst of flavor and antioxidants. Chopped cilantro, parsley and basil are great additions.
Dressings
Serving Amount
Ingredients
1⁄2 cup olive oil
1⁄4 cup red wine vinegar
1 garlic clove, pressed or finely minced
1 tsp dried oregano, parsley or basil
1 tsp honey
1 tsp Dijon mustard
Salt and pepper to taste
Instructions
Step 1
Add all ingredients to a Mason jar and shake.
Serving Amount
Ingredients
Instructions
Serving Amount
Ingredients
1 cup Greek yogurt
1 tbsp olive oil
2 tsp dried parsley
1 tsp garlic powder
1 tsp onion powder
2 tbsp lemon juice
Up to ¼ cup milk
Salt and pepper to taste