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Salads are a great way to draw upon all the seasonal produce. They make a fresh and light, yet satisfying meal packed with heart-healthy benefits. You can transform your salads and go beyond the basics of leafy greens with a drizzle of fat-free salad dressing and perhaps a few croutons and carrots.

Making a fabulous salad into a magnificent meal is as easy as 1, 2, 3, 4.

Transforming your salads opens up the vast array of possibilities. They can be a delicious complement to a meal or offer enough wholesome and satisfying protein and nourishment to take center stage as an entrée. They are filled with vitamins, minerals, antioxidants and health-promoting phytochemicals, but perhaps, most of all, they are an easy way to enjoy a delicious and heart-healthy meal.

We offer a range of vegetable, whole grain and bean salads on Ornish Kitchen (If you’re not a member of Empower, there are some examples of Ornish Kitchen salads on the sample menu).

Vegetable Salads (From Our Sample Menu)

Field Green Salad with Balsamic Vinaigrette

Leafy green salad with Italian Dressing

Arugula Salad with Beets & Oranges

Start with a big bowl:

  1. Add with your choice of fresh produce (such as leafy greens, kale, collards, beans, beets, Brussels sprouts, asparagus, julienned jicama, cabbage, carrots, or some fruit like sliced apple or pear, berries or dried fruit like raisins or cranberries – the choices are almost endless).
  2. Add some protein. Add baked or grilled tofu, tempeh, or legumes such as edamame or other beans, peas or lentils, or seitan.
  3. Optional: Add whole grains such as quinoa, wild or brown rice, whole grain pasta like penne, spirals or bow ties or a handful of whole grain croutons or pita chips.
  4. Drizzle with a fat-free salad dressing.

Eat fresh and enjoy!

What makes your favorite salads fabulous?


Contributed by

Carra Richling
Registered Dietitian

Eat well, be well!

Better Health Begins With You...

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