Leeanna McKamey
SNAP-Ed Program Assistant
Ohio State University Extension, Highland County
Summer is a great time to load up on veggies in a tasty salad. Lots of great vegetables at the grocery or farmers markets. Serve a small salad before dinner. Or, add protein to make a quick and tasty meal.
Try these combos!
- Simple Spinach Salad-Spinach, shredded carrots, hard-boiled eggs, dried cranberries and a honey mustard dressing.
- Southwestern-Romaine lettuce, corn, diced tomatoes, black beans, cooked and chilled brown rice, shredded cheddar, slice olives, citrus dressing with a pinch of chili powder.
- Greek-Romaine, cucumber, tomato, onion, feta cheese. Dressing-2 Tablespoons of olive or vegetable oil, 2 tablespoons of lemon juice and 1 teaspoon of oregano.
Or experiment and make you own. Here is an easy way to help you out.
4 cups of greens (lettuce, Spinach, Kale, Romaine or Mixed greens)
1-2 cups of veggies (carrots, broccoli, cauliflower, cucumber, tomatoes, corn, peas, peppers etc.)
2 cups Optional Protein (canned beans rinsed and drained, hard-boiled eggs, nuts, chicken, turkey, beef or pork)
½ cup Optional Add-Ins (low fat cheese, pasta, olives, fruit which can be fresh, canned or dried.
Salad Dressings – Try making your own and saving a bundle. Use oil or vinegar, honey, mustard. Go online to find great recipes.
For more great recipes, go to: celebrateyourplate.org
