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Food & Cooking Articles   |  Healthier Eating

How to Turn Salad into a Healthy, Filling Meal

Build a Better Salad!

-- By Stepfanie Romine, Staff Writer

Consider the salad to be the ultimate expression of your creativity in the kitchen. The bowl of greens is your canvas; the ingredients are your paints and brushes. A good salad--one that's packed with wholesome foods and tastes great, too--is a study in contrasts: cool lettuce, crunchy vegetables, soft cheese, hearty proteins, tangy dressing. It's a party for all your senses!

But watch out: Salads run the gamut when it comes to healthfulness. Skimp on the good-for-you greens while you load up on bacon, ranch dressing and croutons, and you might as well eat a burger and fries. But fill your bowl with the right ingredients and you've got a meal that's as nutritious as it is delicious.

If you thought your salad days were behind you, think again. We're going to show you how to turn a humble bowl of greens into a satisfying meal that will fill you up without filling you out—one that will have you looking forward to your next salad!

Pick Your Base 
Start with your biggest bowl (think of a large "pasta" bowl).  Fill it up with a combination of leafy greens or just one variety. If bitter greens like radicchio and endive or spicy greens like arugula or watercress are too intense for you, try mixing them with crisp Romaine and iceberg, soft mesclun greens or Bibb lettuce. A serving of leafy greens is one cup, but use at least two cups for an entrée-size salad.

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