Whether you’re looking to get bikini-ready for an upcoming Caribbean getaway, are determined to shed some inches from your waistline, or are simply focused on eating healthier, adopting good food habits can provide a ton of health benefits - and can taste great too! Integrating smart food choices into your daily grind will effectively boost your energy, help prevent disease, and improve your mental well-being. Salads are a great way to eat healthier, satisfy cravings, and feel fuller longer. With many unhealthy salad options available at restaurants and supermarkets, how do you know if you’re actually eating a nutritious salad?

For starters, because we live in a society of super-sized servings, you need to be mindful of the portion. If you’re dining out with friends and the waiter places a salad big enough to feed an entire family in front of you, cut that puppy in half and box up the rest for leftovers. You should also be cautious of your intake of certain ingredients – like cheese or salad dressing. Try ordering the dressing on the side so you can regulate the amount used to coat your yummy salad.

When fixing yourself a salad at home, include lots of veggies, ingredients that are high in protein, and control your intake of healthy fats. If your plate is modeling an assortment of meats and cheese and you need to grab your magnifying glass to find some leafy greens, it’s time for a do-over. Lettuce provides great nutritional value when you select the right greens. Nutrient-rich selections like spinach, arugula, and kale promote metabolic functioning and can strengthen your immune system. Iceberg lettuce, for example, may be high in fiber, but as far as nutritional content is concerned, provides little-to-no benefits.

Creating an attractive healthy salad requires a variety of visually appealing color, which not only gives it an appetizing quality, but can also provide a lot of healthy vitamins and minerals. Here are two recipes that are delicious, nutritious, and packed with flavor.

Harvest Cobb Salad

Ingredients:

• 2 large eggs
• 4 diced strips of bacon
• 1 diced apple
• 1 diced pear
• 6 cups of spinach lettuce
• ⅓ cup dried cranberries
• ½ cup of halved pecans

Poppy seed dressing ingredients:

• ¼ cup of milk
• ⅓ cup of mayonnaise
• 1 tablespoon of apple cider vinegar
• 2 tablespoons of sugar
• 1 tablespoon of poppy seeds

Directions:

1. In a small bowl, whisk together the poppy seed dressing ingredients listed above and set aside.
2. Using a large skillet over medium-high heat, cook bacon pieces until they’re crispy and brown in appearance (approx. 6-8 minutes). Once finished, place on a plate lined with a paper-towel.
3. Gently place eggs inside a large saucepan and cover with 1 inch of cold water. After water is brought to a boil, cook for 1 minute before placing a lid on top and removing the eggs from the heat. Leave for 8-10 minutes before draining. Allow enough time for cooling before peeling and chopping up.
4. Place spinach leaves in a bowl and add the bacon, apple, pear, eggs, cranberries, and pecans.
5. Add poppy seed dressing and enjoy!

Southwest Chicken Salad

Ingredients:

• ½ cup of shredded cooked chicken
• ½ diced avocado
• ½ diced tomato
• ¼ cup of black beans
• 2 cups of mixed greens (baby kale, spinach, spring mix, etc.)

Dressing Ingredients:

• ¼ cup of plain Greek yogurt
• 2 tablespoons of salsa (mild, medium, or hot – it’s up to your taste preferences!)

Directions:

1. In a small bowl, mix the Greek yogurt and salsa together to make the dressing. Set aside.
2. In a salad bowl, combine all ingredients, drizzling the dressing on top to create a tasty, healthy lunch or dinner time meal.