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Create a delicious salad from simple foods. Just choose an item from each category and follow the directions. Use your imagination! Each salad serves four adults.

Get a printable version of Create a Salad. 

Step 1: Choose one base
  • Lettuce or salad greens: Romaine, spring greens, arugula, etc.
  • Whole wheat pasta or noodles: 2 cups pasta or 3 cups noodles, 6 cups water: Heat water until it boils. Stir in pasta or noodles. Cook until tender, about 10 minutes. Drain.
  • Brown rice: 1 cup rice, 2 cups water: Combine rice and water. Bring to a boil. Turn heat to low and cover pan with lid. Simmer until water is absorbed, about 45 minutes.
  • Potatoes: 3 cups diced red, yellow, or gold potatoes, 6 cups water. Heat water until it boils. Add potatoes and cook until tender, about 10 minutes. Drain. 
  • Whole grain: Cooked wheat berries, quinoa, barley, etc., or dense whole grain bread torn into bite-size pieces and toasted.

Step 2: Choose one protein
  • 1(15 oz.) can or 2 cups cooked dried beans (pinto, black, white, kidney, lentils, etc.)
  • ½ pound cooked ground beef
  • 1½ cups cooked and diced chicken, turkey, ham, beef, fish, or pork
  • 2 cups chopped hard-boiled eggs
  • 1-2 (6-8 oz.) canned beef, chicken, tuna, salmon, or other fish
  • 1 (12-16 o.) package extra firm tofu, drained and marinated in soy sauce and fruit juice

Step 3: Choose one or more vegetable

• 2 cups fresh vegetables
• 2 cups frozen vegetables, thawed and cooked
• 1-2 (15 oz.) cans of vegetables

Step 4: Choose one or more fruits (optional)
  • Fresh
  • Frozen 
  • Dried
  • Canned 

Step 5: Choose one or more flavors
  • ½ - 1 cup diced onion, celery, green pepper
  • 2-4 tablespoons fresh herbs or 1-2 teaspoons dried herbs (oregano, basil, cumin, chili powder, thyme, rosemary, sage, etc.)
  • ¼ cup sliced black olives
  • ½ cup salsa
  • Salt and pepper to taste

Step 6: Choose a dressing (optional)
  • If desired and/or as necessary, use a fat-free or low-fat dressing to help hold the salad ingredients together, add flavor, and keep the salad from being too dry.

Step 7: Choose one or more toppings (optional)
  • ¼ cup slivered almonds, chopped walnuts or pecans
  • 2 tablespoons grated parmesan cheese
  • ¼ cup grated cheddar or mozzarella cheese

Directions

Select a food from each category or use your own favorites. Combine all ingredients except dressing and toppings in a large salad bowl. Either dress salad before serving or allow family members to add dressing and toppings as desired.

Create a Salad Recipe Collection