Dress Up Your Salad by Sandy Kovacic, RD

Salad doesn’t have to be boring or just “a side” anymore.   Dress up your salads with a variety of colorful vegetables, lean meat, beans, and fruit. It will quickly become a tasty main dish. Stay away from high fat items such as cheese, bacon, salami, and dressings made with mayo.  The fat in salad dressings helps absorb the fat-soluble vitamins found in vegetables. So, choosing a light oil based dressing would be best.  Try a variety of lettuce, such as, green/red leaf, mixed greens, romaine, spinach or arugula.  Stop by our farmer’s market and pick a few new items that are in season to top off your salad.      


Take a look at the substitutions used in this Taco Salad Recipe. Use fat-free Greek yogurt, baked chips, ground turkey, and black beans in place of their higher fat counterparts.  Skip the sour cream, beef, and cheese.  You won’t miss them in this delicious salad!


Taco Salad

1 bunch green leaf lettuce, washed and chopped

1 can black or pinto beans, drained and rinsed

1 tomatoes, chopped

1-2 avocado, chopped

½ small red onion, chopped

1 lb ground turkey, browned (optional)

1 low sodium taco seasoning pkt  (optional)

Plain Greek non-fat yogurt


Baked tortilla chips

Brown turkey meat, drain.  Add taco seasoning according to directions on packet. 

Build your salad starting with the lettuce, then beans/turkey, tomatoes, and avocado. Top with yogurt, salsa, and baked chips.   

Visit the Market Cafe for a delicious lunch. Chef Ryan Kendall has prepared a special taco bar that features spinach freshly picked from The Farm at St. Joe’s.

Leave a Reply