Salad Recipes

Salads are one of the most refreshing ways to enjoy fiber foods in the summertime. This week we're sharing 5 salads sure to take your meals from so-so to a-maz-ing.

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Cashew Crunch Salad

Make it a Full Plate Meal: Serve grilled chicken with your salad and add a side of fresh watermelon for a refreshing treat. Don’t eat meat? Add edamame to your salad instead.

75%water-fiber – foods Brussels sprouts, carrots, purple cabbage, red peppers, green onions, cilantro, watermelon
25% – foods cashews/almonds, dressing, chicken

Chickpea Tuna Salad

Make it a Full Plate Meal: Serve your salad with a plum. Don’t eat tuna? Leave it out, or replace it with avocado.

75% water-fiber foods –  chickpeas, cucumber, red onion, tomatoes, bell pepper, arugula, avocado, plums
25% foods – tuna, feta, dressing

Moroccan Carrot and Lentil Salad

Make it a Full Plate Meal: Add a side of steamed broccoli and grilled pineapple for a nice and filling summer meal.

75% water-fiber foods – lentils, carrots, shallots, garlic, parsley, cilantro, broccoli, pineapple
25% foods – pistachios, raisins, oil, dressing

Recipe Note: Only use enough dressing to get a flavor to the dish to reduce the amount of calories from unnecessary fat.

Cowboy Rice Salad

Make it a Full Plate Meal: Serve your salad with a serving of chips and a side nectarine for a lunch that will keep you full until supper.

75% water-fiber foods – black beans, corn, brown rice, green pepper, red pepper, red onion, tomatoes, cilantro, nectarine
25% foods – chips, dressing

Cannellini Bean Salad

Maket it a Full Plate Meal: Serve your bean salad over cold farro for a cool summer dinner. Fresh or frozen cherries will make the perfect sweet ending to the meal.

75% water-fiber foods – white beans, tomatoes, black olives, parsley, farro, cherries
25% foods – dressing

👉 Water-fiber foods are 75% zone foods – whole, unprocessed fruits, vegetables, beans and cooked whole grains.