I’m always on the lookout for new salad inspiration – you know I love my salads!

Last week, I received an email about the Cooking Light Big Book of Salads with a few salad ideas. They suggest starting with 1 1/2 cups of fresh greens, adding a tablespoon of vinaigrette and then give suggestions for boosters that are about 100 calories. I loved these ideas (and pictures) and wanted to share them with all of you. As listed, the salads are portioned for a side salad but I also included ways that you can turn these into a meal.

Asian Salad: 

To turn this salad into a meal, add 2-3 cups additional greens, 1/2 cup red pepper slices, 1/2 cup thinly sliced red cabbage and 4-6 oz of cubed and baked tofu.

Pear Salad: 

To turn this salad into a meal, add 2-3 cups additional arugula, 1/2 cup sliced cucumber and 4-6 oz baked salmon.

Southwest Salad: 

To turn this salad into a meal, add 2-3 additional cups of romaine lettuce, 1/2 cup diced tomatoes, 1 Tbsp diced red onion and 4-6 oz grilled chicken.

What are your favorite salad toppings?

(source)

Maybe you’ve heard about sea vegetables, or even tried miso soup or seaweed salad at a sushi restaurant. Eating seaweed can definitely be a bit scary at first, but you’ll see how easy it is to add them into your diet! You can find seaweed at health food stores (usually in the Asian section) or some Asian grocery stores.

Sea Vegetable Varieties:

• Kombu
• Dulse
• Nori
• Arame
• Agar Agar
• Wakame

Why Eat Sea Vegetables:

• packed with nutrients and chlorophyll
• can help to reduce blood cholesterol, improve digestion, strengthen teeth and bones (from Integrative Nutrition)
• they have a salty flavor from a balanced combination of sodium, potassium, calcium, phosphorus, magnesium, iron and other trace minerals (from Whole Foods Market Guide to Sea Veggies)

How to Eat Sea Vegetables:

• Miso Soup: If you are a fan of miso soup, you should really make your own! It is as easy as combining water, miso and wakame flakes!
• Salads: Combine different varieties, toss with sesame oil, touch of agave and sesame seeds. Or top salads with toasted nori strips.
• Stir-Frys: Soak sea vegetable and add to saute.
• Nori: Roasted and eaten as a snack, in sushi, used as a flavorful condiment.
• Kombu: Add to beans when cooking to help make them more digestible.
• Recipes to Try: Wakame Seaweed Salad, Rock Shrimp Poke with Ginger, Soy Sauce and Hijiki, Wakame and Cucumber Salad