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Savvy summer salads

It's summer and in celebration of having farm–fresh fruits andvegetables in abundance, now is the time to sharpen your salad savvyskills.

It's summer and in celebration of having farm–fresh fruits and vegetables in abundance, now is the time to sharpen your salad savvy skills. Don't settle for the same old greens topped with a blob of dressing. Mayo Clinic offers the following salad ideas to inspire you to build a better salad. The amounts listed will help you limit portion sizes and control calories.





• Leafy greens: Choose 2 cups or more of any of the following: arugula, bok choy, cabbage, chard, endive, escarole, greens (collard, mustard, turnip), kale, lettuce (bibb, green or red leaf, iceberg, romaine), mesclun, radicchio, spinach or watercress.





• Vegetables and fruits: Choose two or more of the following for a total of 2 cups: artichoke, asparagus, beets, broccoli, carrots, cauliflower, cucumber, green onions, jicama, pea pods, peppers, radishes, squash, apples,

apricots, berries, citrus sections, grapes, mango, melon, peaches, pears, pineapple, pomegranate or watermelon.





• Protein: Choose 1/2 cup of the following: lentils, peas, tofu, tempeh or beans (soy, black, pinto, garbanzo, white or kidney). Or choose up to 2 ounces of lean beef, lamb, pork, poultry, tuna, salmon, trout, sardines, scallops, shrimp, clams or crab. Other options include 1 egg or 1 ounce of low–fat cheese such as cheddar, cottage, goat, feta or Swiss.





• Carbohydrates and whole grains: Choose 1/2 cup of one of the following whole grains: barley, bulgur, couscous, croutons, kasha, millet, quinoa, pasta, brown rice or wild rice. Or choose one serving (according to the label) of whole–grain crackers or baked chips.





• Herbs and spices: Choose as many as you desire of the following: basil, chives, cilantro, dill, fennel, lavender, lemon grass, mint, oregano, parsley, sorrel, tarragon, thyme, allspice, caraway seeds, cinnamon, clove, cardamom, ginger, horseradish, mustard, nutmeg, paprika or pepper (black, cayenne, chili, red or white).





• Extras: Choose one of the following: mayonnaise (1 tablespoon), salad dressing (2 tablespoons), sour cream (3 tablespoons), oil (1 teaspoon), avocado (1/4), nuts (about 6), olives (8), dried fruit (2 tablespoons) or salsa (1/4 cup). If you choose fat–free mayonnaise, salad dressing or sour cream, you can double the portion size.

 
 
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