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Delicious, Healthy Salads with Olive Oil Dressing

A salad can be one of the healthiest dishes in your diet – or it can be a diet nightmare! Whether it’s a hit or a miss depends largely on what toppings and dressings you pick.

The veggie part of the salad is pretty easy to get right. Try to select darker greens for the base of the salad because they pack a bigger nutritional punch than lettuces like iceberg or romaine. Choosing spinach, Swiss chard or kale will supercharge your salad with nutrients.

Nutrition-Packed, Healthy Salads Are Colorful

Healthy kale and Brussel sprouts salad with carrots, avocado and tomatoes close up
C-Power Salad made with cruciferous veggies: kale, Brussels, and cabbage – get recipe here>

When building a great salad, let color lead the way! The more natural colors there are in your salad, the more types of health-promoting phytonutrients – flavonoids and carotenoids – your salad contains.

Don’t get caught in a lettuce, cucumber, and tomato rut! Expand your palate to include:

  • radishes
  • green, red, orange and yellow peppers
  • red onions
  • Brussels sprouts
  • kale, spinach
  • broccoli, cauliflower
  • cabbage
  • arugula, Swiss chard
  • green beans
  • carrots
  • beets
  • celery
  • strawberries, blueberries, raspberries, pomegranate
  • grapes, raisins, dried cranberries or cherries
  • avocado
  • apple, pear, Asian pear

Remember, too, to choose organic vegetables and fruits as much as you can to avoid toxic herbicide residues.

Rabbit Food No More – Make that Salad a Hearty Meal!

The next step to a really healthy salad is to top it with some insulin-balancing and hunger-quenching protein and healthy fat.

peach salad with Vervana olive oil and balsamic vinaigrette
Spinach salad with avocado, walnuts, feta cheese and grilled peaches

Some of my favorite picks are:

  • nuts (walnuts, almonds, pecans)
  • cheese (feta, goat, cheddar)
  • seeds (pumpkin, sunflower)
  • hard boiled eggs
  • grilled organic chicken, grass-fed beef or wild-caught, smaller fish
  • green peas
  • quinoa
  • chickpeas, beans

Be sure to avoid processed carb additions like crunchy noodles and croutons, and just say no to processed bacon-bits, which are full of sodium and preservatives. Also, when possible, avoid deli meats, as these tend to contain nitrites.

Dress for Success with Olive Oil!

Vervana organic koroneiki olive oil evoo and fig balsamic vinegar with fig saladKeep that salad pristine by using a dressing with beneficial fats and tasty seasonings. You can turn an otherwise healthy salad into an inflammatory nightmare by drenching it a dressing made of cheap oils, preservatives, artificial flavors and colors.

The best way to avoid ruining a great salad with a terrible dressing is to break your dependence on store-bought versions and instead take a few extra minutes to make your own dressing. Homemade olive oil dressing recipes are a cinch to make. Give them a try…I guarantee, you’ll never go back to store bought!

Ingredients for Awesome Olive Oil Dressings

Vervana Black Label Organic Extra Virgin Olive Oil and Vervana Organic Balsamic Vinegar are vinaigrette essentialsThere are countless flavor-packed dressings that you can make using just olive oil, vinegar, and spices. Just make sure you’ve got some of these items on hand: 

Vervana crushed flavored olive oils - extra virgin olive oils all naturally flavored with lemon, rosemary, basil, garlic., blood orange and jalapenosYou could also experiment with cold-pressed flavored olive oils, substituting them for extra virgin olive oil.

Here’s a simple vinaigrette recipe:

  • 1/2 cup extra virgin olive oil
  • 1/8 to 1/4 cup balsamic vinegar
  • salt and pepper, to taste

Get more easy balsamic vinaigrette recipes here.

I hope this information on this page helps you get started making appetizing, hearty, healthy, and energy-sustaining salads – Bon appétit!

Vervana Salad Recipes You Might Enjoy

From my heart to yours,

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