take salad for a spin
DIETITIAN
FROM YOUR
TAKE SALAD FOR A SPIN Turn over a new leaf with these leafy green salad ideas!
CHOOSE FROM:
1
2
3
Leafy Greens
Protein
Vegetables & Fruits
Spinach, kale, endive, radicchio, arugula, boston lettuce, collards, swiss chard, romaine lettuce, watercress Chickpeas, lentils, kidney beans, pecans, almonds, cashews, pumpkin seeds, hard-boiled egg, cheese, chicken, tuna, salmon, tofu or tempeh Avocado, beets, carrots, radishes, tomato, pepper, cucumber, mushroom, dried fruit, orange or grapefruit segments, berries, mango, peach
WHISK IT UP WITH THESE IDEAS Harvest Salad
Asian-Inspired Salad
Classic Dressing Recipe
chopped kale, sliced plums, cooked wild rice, pumpkin seeds
boston lettuce, grated carrot, finely shredded cabbage, walnuts
3 Parts Oil: olive, canola, grapeseed or vegetable
ˇ
ˇ
Apple Cider Vinaigrette
Sesame Dressing
extra-virgin olive oil, cider vinegar, Dijon mustard, honey
grapeseed oil, sesame oil, rice vinegar, minced green onion, ginger, soy sauce, sesame seeds
ˇ
1 Part Acid: balsamic, red or white wine vinegar, lemon juice
ˇ
Flavouring: garlic, ginger, Dijon mustard, shallots, maple syrup, honey, puréed fruit, fresh or dried herbs
WHISK IT UP WITH THESE IDEAS Greek Salad
Mediterranean Egg
Green Bonanza
romaine lettuce, sliced red onion, cucumbers and tomato, black olives, feta cheese
arugula, cherry tomatoes, hard-cooked egg, pine nuts
stemmed watercress, halved green grapes, slivered almonds
ˇ Greek Vinaigrette
Parmesan Dressing
Yogurt and Herb Dressing
canola oil, rice vinegar, grated Parmesan cheese
plain Greek yogurt, extra-virgin olive oil, minced green onion, finely chopped fresh basil, cilantro, parsley and mint
extra-virgin olive oil, lemon juice, dried oregano, black pepper
ˇ
ˇ
FROM YOUR
TAKE SALAD FOR A SPIN Turn over a new leaf with these leafy green salad ideas!
CHOOSE FROM:
1
2
3
Leafy Greens
Protein
Vegetables & Fruits
Spinach, kale, endive, radicchio, arugula, boston lettuce, collards, swiss chard, romaine lettuce, watercress Chickpeas, lentils, kidney beans, pecans, almonds, cashews, pumpkin seeds, hard-boiled egg, cheese, chicken, tuna, salmon, tofu or tempeh Avocado, beets, carrots, radishes, tomato, pepper, cucumber, mushroom, dried fruit, orange or grapefruit segments, berries, mango, peach
WHISK IT UP WITH THESE IDEAS Harvest Salad
Asian-Inspired Salad
Classic Dressing Recipe
chopped kale, sliced plums, cooked wild rice, pumpkin seeds
boston lettuce, grated carrot, finely shredded cabbage, walnuts
3 Parts Oil: olive, canola, grapeseed or vegetable
ˇ
ˇ
Apple Cider Vinaigrette
Sesame Dressing
extra-virgin olive oil, cider vinegar, Dijon mustard, honey
grapeseed oil, sesame oil, rice vinegar, minced green onion, ginger, soy sauce, sesame seeds
ˇ
1 Part Acid: balsamic, red or white wine vinegar, lemon juice
ˇ
Flavouring: garlic, ginger, Dijon mustard, shallots, maple syrup, honey, puréed fruit, fresh or dried herbs
WHISK IT UP WITH THESE IDEAS Greek Salad
Mediterranean Egg
Green Bonanza
romaine lettuce, sliced red onion, cucumbers and tomato, black olives, feta cheese
arugula, cherry tomatoes, hard-cooked egg, pine nuts
stemmed watercress, halved green grapes, slivered almonds
ˇ Greek Vinaigrette
Parmesan Dressing
Yogurt and Herb Dressing
canola oil, rice vinegar, grated Parmesan cheese
plain Greek yogurt, extra-virgin olive oil, minced green onion, finely chopped fresh basil, cilantro, parsley and mint
extra-virgin olive oil, lemon juice, dried oregano, black pepper
ˇ
ˇ
