Blog

Spruce Up Your Salads!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Did you know that Yuma, Arizona is known as the lettuce capital of the world for a portion of the year? For five months out of each year, Yuma produces approximately 90 percent of the lettuce here in the United States and ships the vegetables all over the United States and Canada. In fact, 1,000 to 1,200 semi-truck loads of product are shipped out daily from Yuma during the peak of the leafy-greens harvest. And, Arizona families get this incredible product too!

This is great news for salad lovers like me because it means that having access to locally-grown lettuce is incredibly easy! Not to mention, salads are the perfect meal when you want something that is light, but still delicious and nutritious! But the toppings that you put on your lettuce are what make or break the healthiness of that salad. Depending on the toppings that you choose, you can either have a complete, balanced meal, or a bowl of lettuce with a lot of unhealthy mix-ins. Below are some dietician-recommended salad topping ideas to spice up your salads and turn them into complete, nutritious meals!

When building a salad to make it a complete meal, it’s important to top it with foods that will provide you with necessary nutrients such as fats, carbohydrates, protein, and fiber. The following toppings are examples of each!

  • Fresh and roasted vegetables
  • Fresh and dried fruit
  • Meats such as pork, beef, chicken, or seafood
  • Cooked whole grains
  • Nuts and seeds
  • Beans
  • Crushed tortilla chips
  • Shredded cheese
  • Hard-boiled eggs
  • Fresh herbs
  • Avocados
  • Olives
  • Salsa
  • Oil and vinegar-based dressings

It is so much fun to experiment with different topping combinations, and not to mention, it is an easy way to get a lot of variety in your diet! So, head to your favorite grocery store or farmers market and pick up some Arizona-grown lettuce! Then, head home and build yourself and your family a healthy, nutritious salad using some of the topping ideas above, or some that you thought of yourself!

For more articles on salads, AZ-grown produce, or just on food in general, check out the Fill Your Plate blog!

Back to Blog

Featured Recipes

Mustard Coleslaw
Provided by: Hedie Kennedy Arizona Farm Bureau Communications Intern

Mustard Coleslaw

Read More
Beer Steak
Provided by: Pamela Griifin

Beer Steak

Read More
Warm Your Soul Lasagna Soup
Provided by: Elizabeth Rico Arizona Farm Bureau Outreach Manager

Warm Your Soul Lasagna Soup

Beef
pork
Read More
Rice Krispie Baked Chicken
Provided by: Rovey Farm Family Recipe

Rice Krispie Baked Chicken

Read More
Pear Lime Jello Salad
Provided by: Heide Kennedy, Arizona Farm Bureau Communications Intern

Pear Lime Jello Salad

Read More
Vegan No-Churn Cinnamon Roll Ice Cream
Provided by: Blissful Basil, Natural Delights

Vegan No-Churn Cinnamon Roll Ice Cream

Dates
Read More
Masala Chai Bites
Provided by: Natural Delights

Masala Chai Bites

Dates
Read More
Roasted Cauliflower with Red Onions, Dates, and Middle Eastern Spices
Provided by: Natural Delights

Roasted Cauliflower with Red Onions, Dates, and Middle Eastern Spices

Dates
Read More
Homemade Strawberry Julius Recipe
Provided by: Melinda Hunt

Homemade Strawberry Julius Recipe

Strawberries
Read More
Chocolate Date Peppermint Mouse
Provided by: Natural Delights, Le Petit Eats

Chocolate Date Peppermint Mouse

chocolate
Dates
Read More
View all recipes