7 Healthiest Salad Toppings
We all like salads because they are tasty, healthy, and can include a variety of nutritious foods. The toppings are tasty but be careful because your salad can easily change from healthy to unhealthy if you don’t choose them wisely.
Choose carefully your toppings, so you can boost their nutritional value and satiety. Below are toppings that are healthy and so tasty that will tickle anyone’s taste buds.
1. Seeds and nuts
Seeds and nuts are rich in healthy fats, protein, and fiber. These healthy toppings will keep you satiated longer. Chia seeds, walnuts, pecans, pumpkin seeds, almonds and sunflower seeds are all great choices, and all of them are good sources of omega-3 fatty acids. Nut and seed toppings add a nice flavor to your meal and also can be eaten by vegetarians and vegans.
Add shrimp to your romaine lettuce and other leafy green salads to get your daily dose of vitamins, fiber, and proteins. Shrimp is also very rich in protein, having more than 20 grams of protein and only about 80 calories, and that makes it a heart-healthy topping.
3. Hard-boiled egg
If you are worried about your cholesterol levels, hard-boiled eggs can be a healthy topping. An egg contains no more than 80 calories. But if compared to salad dressings, eggs are high in protein. An egg contains about 6 grams of protein. The hard-boiled egg also contains choline, a very important nutrient for your brain. To avoid some extra calories, make your own salad dressing.
4. Dried fruit
Dried fruit can be eaten as a snack or used in main dishes. However, dried fruits lose many of their nutritional value during dehydration, because of the heat. Many vitamins and nutrients vanish during the drying process, no matter if the sun and wind dry the fruit, or ovens. Vitamin C vanishes when exposed to the sun or the warmth of a dehydrator. Fruits high in vitamin C retain only a small amount of the original amount after being dried. So add some lemon to get your Vitamin C daily intake.
5. Shredded carrots
Shredded carrots make a great salad topping. You can eat them raw, you can add them into salads, and they also can go in cakes. Carrots can improve your vision and they have more vitamins and minerals, than any other vegetable. Carrots also contain beta-carotene, an antioxidant that protects your cells against damage, which can slow the aging process. Avoid pre-peeled carrots and buy whole organic carrots, and prepare them yourself.
Quinoa is packed with proteins fiber and proteins, making your salad a complete meal with all essential nutrients. It contains a lot of dietary fiber and phytonutrients. The amount of calcium in quinoa is very similar to that of milk and yogurt, but people who are intolerant of dairy products can consume quinoa.
7. Grilled chicken
This is one of the best salad toppings. It is packed with proteins, with minimal calories, making your salad a complete meal. This health salad topping also maintains your muscle mass with an added dose of iron. And even more, it is high in niacin and vitamin B6 that are involved in energy production in the body.