make a salad

Greens

1.

Veggies Fruits (optional) Protein (make it a meal)

Select 1-2 types of greens and

place on bottom of your salad

bowl.

2. Choose 3-6 veggies, chop or

grate them into bite-sized

pieces and add to the greens

in your bowl.

3. If you like, choose 1 fruit, chop

into bite-size pieces and add to

the bowl.

4.To make your salad a meal,

choose protein, cut into strips or

bite-size pieces and add to the

bowl.

5.If you like, sprinkle a grain on

top. It adds fiber and makes

your salad more filling.

Romaine

Spinach

Kale

Arugula

Red Leaf

Green Leaf

Micro Greens

Iceberg

Swiss Chard

Carrot

Celery

Cucumber

Bell Pepper

Tomato

Cauliflower

Broccoli

Radish

Mushrooms

Strawberry

Blueberry

Apple

Orange

Cherries

Peach

Plum

Pineapple

Grapefruit

Garbanzo Beans

Pinto Beans

Black Beans

Hard-Boiled Eggs

Cheese

Cooked Meats(chicken,

steak, pork)

Cold Cuts

Cooked Shrimp

1 2 3 4

Follow these simple instructions to make a healthy and delicious salad with what is available to you.

6.If you like, add 1-2 toppers.

7.Pour dressing* on top, a little

at a time, and toss.

Choose 1-2 Choose 3-6 Choose 1 Choose 1-2

5

Grains (optional)

Cooked Rice

Cooked Barley

Small Cooked Pasta Shape

Cooked Quinoa

6Toppers (optional)

Choose 1-2

Raisins

Nuts

Grated Parmesan

Feta Cheese

Blue Cheese

Crumbled Bacon

Sunflower Seeds

Pumpkin Seeds

Croutons

*See dressing maker to make your own.

Choose 1

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make a saladdressing

Oil (3 parts)

1.

Acid (1 part) Flavor Extras (optional) Spices (optional)

Choose one oil, one acid, and

any flavor extras or spices and

combine in a bowl or jar with a

tight fitting lid.

2. Whisk together or shake in a

jar with a lid until fully

combined. Kids love this part!

Olive OilAvocado OilWalnut Oil

CanolaVegetable

Flavor-Infused Oils

Red WIne VinegarWhite Wine Vinegar

Balsamic VinegarCider VinegarLemon JuiceLime Juice

Minced ShallotMinced Onion

Citrus Zest (lemon, lime, or

orange)Fresh Herbs, chopped fine

MustardHoney

Jam

Italian SeasoningOregano

BasilGround Cumin

Pepper

1 2 3 4

Follow these simple instructions to make a healthy and delicious salad dressing.

3 tablespoons of oil and 1 tablespoon of acid with 1 tablespoon of any flavor extra and 1 teaspoon of any spice

makes enough dressing for one very large salad, serving 1-2 people for a dinner and more people as a side dish.

3

Oil Oil Oil

: 1

Vinegaror

Citrus

tablespoons tablespoon

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