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The healthy diet staple can be a satisfying meal in colder temperatures. Give these six add-ons a try.
Add warming spices to your salad like in this recipe for Moroccan Chickpea Kale Salad made with curry powder, ginger, allspice and cayenne pepper.
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Amy Gorin, RDN
Looking for a way to nourish yourself in a tasty way this winter? While salads typically scream summer, you can easily winterize the healthy diet staple with a few simple tweaks — and be better equipped to stay on track with those
. Give these six delicious ideas a try.
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Cold temps offer so many tempting fruit offerings, including winter citrus like oranges and tangerines, as well as
and delectably crunchy pomegranate arils. Citrus is packed with immunity-helping vitamin C, truly essential this time of year. It has the added benefit of helping you absorb
iron from the veggies in your salad, too. And the beautiful red of pomegranate arils? You have health-helping antioxidants to thank for that rich color. Top a
with pomegranate arils, mix apples into a
, or add tangerines and grapefruit to a
. If you’re feeling adventurous, sprinkle on a little citrus zest for added flavor.
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Nothing winterizes a salad quite like roasted sweet potatoes or steamed beets. And you don’t have to serve the veggies warm. “I love adding chunky cooked veggies to salads because they offer heartiness, texture and flavor,” says
, MS, RD, CSSD, a dietitian in San Francisco. “They provide an additional level of complexity that's hard to achieve with raw foods alone, and they make a salad more satisfying.” When roasted, sweet potatoes offer up a sweet flavor, plus they provide bulk (think plenty of fiber!), allowing you to forgo adding grains to your salad. “
in your salad provide energy to last you until your next meal,” says Cassidy Reeser, RD, a dietitian in Athens, Georgia. As for steamed beets, “they’re an easy way to bump up the volume without adding many calories,” notes Clark. “Beets are loaded with betalain, a group of phytonutrients with anti-inflammatory and antioxidant properties. They also offer nitrates, which have been shown to assist with blood vessel health and endurance.” Enjoy sweet potatoes in an
and beets in a Beet, Orange, and Feta Salad with Creamy Mint Dressing.
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You’ll find nuts like pistachios, almonds, walnuts and hazelnuts in your favorite wintery baked-good recipes. So why not toss the crunchy goodness to a winter salad, as well? “I love adding nuts to my winter salads to give them additional protein and texture,” says Andrea Mathis, MA, RDN, a dietitian in Birmingham, Alabama. “Nuts have been linked with lowering LDL cholesterol, as well as inflammation associated with heart disease.” Go for the crunch with an
, or a
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