National Salad Month: 4 Recipes Putting an Even Healthier Spin on Salad

In honor of National Salad Month, Dr. Will Clower is sharing two healthy recipes for salads not normally thought of healthy and two dressing recipes you are going to want to top everything with!

Classic Chicken Caesar
As we move into spring, Caesar Salads are a perfect base for a meal and quite easy to make. This specific salad is topped with chicken. For a substitute you could try a blackened fish or shrimp. Add tomatoes for a healthy dose of lycopene.

What you’ll need:
3 to 4 ounces of chicken per person cooked
1 head romaine lettuce, chopped
Generous handful of croutons
2 cloves garlic, pressed
2 teaspoons lemon juice
1/ 2 teaspoon dijon mustard
1 can (2 oz.) anchovy fillets, drain oil off
1/4 cup grated Romano cheese
2 tablespoon red wine vinegar
1/ 3 cup olive oil
1 teaspoon Worcestershire sauce
Salt and pepper to taste

For the Croutons:
1. Chop up stale bread, brush with olive oil and sprinkle with garlic powder.
2. Toast in 350° oven till brown. No more than 10 minutes.

For the Dressing:
1. In a bowl, combine oil, vinegar, Worcestershire, salt and pepper to taste, garlic, lemon juice, anchovies, and mustard.

For the Salad:
1. Wash romaine and chop into bite-sized pieces.
2. In a large bowl, toss lettuce and dressing and half the cheese together, along with croutons.
3. Serve on individual plates and top with chicken and remaining cheese.

A Healthy Taco Salad
I know, I know, taco salads are typically associated with bar food, horrible eating habits, and WAY too much beer! But that doesn’t mean we can get all the healthy benefits of this super salad … you just have to control consumption. Try this at home … it’s delicious and a perfect quick spring time meal!

What you’ll need:
2 teaspoons olive oil
1 large onion, finely chopped
3 cloves garlic, minced
1 pound ground turkey
2 tablespoons chili powder
2 teaspoons ground cumin
1 teaspoon dried oregano
1 dash cayenne pepper
1 (19 ounce) can kidney beans, rinsed and drained
1 cup salsa
2 cups shredded lettuce
2 small carrots, julienned
2 red bell peppers, cut into thin strips

1. Heat the olive oil in a skillet over medium heat. Stir in the onion and garlic; cook and stir until the onion has softened and turned translucent, about 5 minutes.
2. Add the turkey, and stir until crumbly and no longer pink.
3. Season with chili powder, cumin, oregano, cayenne pepper, kidney beans, and salsa. Cook over medium-high heat until the mixture is simmering and the beans are hot, about 5 minutes.
4. Divide the lettuce, carrots, and red bell peppers among 4 serving plates.
5. Spoon the turkey mixture on top to serve.

Ginger Dressing
This is a perfect springtime salad topping and also a wonderful way to incorporate ginger, a super health food, into your diet.

What you’ll need:
1 tablespoon ginger, minced
2 tablespoons shallot, minced
1 tablespoon rice wine vinegar
2 tablespoons lime juice
2 teaspoons soy sauce
1/4 cup olive oil
1/2 teaspoon sesame oil
Black pepper to taste

1. Combine all ingredients and whisk to blend well.
2. Makes about 1/2 cup.
3. Store in refrigerator for a short period.
4. Serve with hearty salads, fish, beef, or vegetable chunks.

Roasted Tomato Dressing
This recipe was submitted by Linda B. at Westinghouse.

What you’ll need:
1 pint of cherry or grape tomatoes
Olive oil, to cover the tomatoes
Crushed garlic, to taste
Salt and pepper, to taste
1 teaspoon sugar
1 tablespoon red wine vinegar
1/4 cup olive oil

1. Place tomatoes on a baking sheet.
2. Toss olive oil and garlic on the tomatoes.
3. Season with salt and pepper.
4. Roast in an oven for 20-25 minutes at 400° F.
5. Cool and add all the ingredients from the baking sheet, juices included to a blender or food processor with the remaining ingredients and blend until smooth.
6. Top on a salad. Save any remaining dressing in a sealed container.

Salad Suggestions:

• Top romaine lettuce, goat cheese and homemade croutons with Tomato Dressing.
• Add left over grilled chicken to the lettuce and croutons with some chickpeas and top with Tomato Dressing.

Want more delicious and healthy salad and salad dressing recipes?

• Autumn Leaves: Fall for 5 Seasonal Salad Recipes
• Golden Door’s Watercress, Strawberry & Goat Cheese Salad Recipe
• 6 Recipes Where Kale is Killing it