Power salads made simple

Salads are one of the most versatile and easy to pack lunches for any time of the year. Whether it is scorching hot or frigid cold outside, a nutrition packed salad is a great midday meal for children and adults. Plus, they are great for people who work or go to school as they pack easy and can stay cold in a small insulated lunch bag.

There are a variety of salads to choose from and having a combination of some core ingredients in your kitchen can make it a super-easy to throw this healthy meal together at the last minute.

Chicken Caesar salad (with low-fat dressing), Greek salad, prawn (shrimp) salad, black bean salad, or a salmon and mixed greens one are just a few of the more popular choices when searching for ideas.

Before you head to the supermarket or grocery store to stock up, sit down and make a list of the salad ingredients that you like best and think of different ways you can mix and match them. The following foods seem to be the most popular choices for power salads:

Combination of mixed greens: Romaine, red and green leaf, spinach, and shredded lettuce.

Chopped vegetables: Tomatoes, peppers (red, yellow, green, orange), onions, broccoli, cucumbers, carrots, mushrooms, peas, beets, olives, and radishes…think rainbow colours!

Protein: Grilled chicken, salmon, lean steak, chopped egg, prawn (shrimp), crab, ground turkey or hamburger, quinoa.

Beans: Black, kidney, lima, cannellini, great northern (white bean type), chickpeas.

Nuts and seeds: Walnuts, slivered almonds, pumpkin seeds, pecans.

Dressings: Dressings are very individual and can range from oil and vinegar based recipe to creamy dairy based ones. Some people even prefer to let the natural juices of the vegetables act as the dressing.

Read on to find out the best way to make a jar salad.

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