How to Build the Healthiest Salad at Heinen’s Salad Bar
The following article was written by Heinen’s Chief Dietitian, Melanie Jatsek RD, LD.
Salads are some of the most nutritious meals you can eat. But of course, that all depends on what’s inside!
I can remember a time when I was a teenager ordering a fast-food taco salad thinking I was making a healthy choice. The grease oozing out of the enormous taco shell bowl should’ve been my first clue that this “salad” wasn’t that healthy after all.
Building a nutritionally balanced salad is a bit of an art. Using our Fx™ (food as medicine) Pillars, you can custom build a healthy salad at your local Heinen’s in the amount of time it would take you to zip through a drive thru. Follow my template below to get started!
Fx™ Pillar 1: Eat Your Greens, As Many as You Can Every Day
The bulk of your salad should always be leafy greens. Treat your body to an abundance of vitamins A and K, energizing chlorophyll and other natural plant pigments by filling your container with one or more of the greens on Heinen’s salad bar. Just when you think you’ve added enough, add a little more because the toppings will weigh your leafy greens down, making more room for wholesome goodness.
Fx™ Pillar 2: Eat the Rainbow, At Least One Fruit and Two Vegetables Every Day
Now it’s time to layer on the raw veggies. Nothing is off limits here, so have a ball and pile on a mix of carrots, broccoli, peppers, pickled onions, cucumbers, tomatoes, red onion and a spoonful of Fattoush (a mix of diced tomatoes, onions, green peppers, cucumbers, parsley, lemon juice, olive oil, sumac, and dried mint).
The goal is to make your salad as colorful as possible because each hue offers unique health benefits. For example, tomatoes and red peppers get their color from the carotenoid pigment lycopene, which can support the health of your eyes and brain.
Fx™ Pillar 3: Dose with Omega-3 Fats Every Day
Instead of croutons, sprinkle some chia seeds, flaxseeds, walnuts or all three on top of your salad for a healthy dose of omega-3 fat. They supply the crunch you’re craving, with the anti-inflammatory benefits of this essential fat.
Fx™ Pillar 4: Pick Your Protein
Next add a little protein for staying power. A scoop or two of kidney beans, chickpeas, hard-boiled eggs, tofu or edamame are all Fx™ -approved proteins available on Heinen’s salad bar.
Fx™ Pillar 5: Choose Whole Grains
Many Heinen’s salad bars* offer a fiber-rich blend of cooked barley, wild rice, wheat berries, and red and white quinoa. That’s five whole grains in one, in case you’re counting! A scoop of this hearty grain mix delivers B vitamins, essential fats, protein, magnesium, zinc, and antioxidants like vitamin E and selenium.
If you like the taste of parsley, you may want to add a spoonful of tabbouleh to your salad for a healthy pop of flavor. This Mediterranean-inspired whole grain superfood salad is made from parsley, tomatoes, bulgur (cracked wheat), lemon juice and olive oil. It’s not only nutritious and delicious, but it will also freshen your breath!
Functional Ways to Dress Your Salad
The defining element of an Fx™-approved salad is the dressing. I like to wait until I get home to dress my salad. I add a drizzle of Heinen’s extra virgin olive oil for heart healthy monounsaturated fat and a splash of Bragg raw apple cider vinegar with “The Mother”, which offers a matrix of proteins, enzymes, minerals, polyphenols, vitamins and other compounds produced by friendly bacteria and unfiltered apple juice.
In addition to apple cider vinegar, I add a few dashes of Heinen’s dried herbs from my spice rack to help me fulfill Fx™ Pillar 6: Remember Functional Foods: Fresh Herbs and Fermented Foods. My favorites are oregano, rosemary, basil, curry, and when I want to spice things up, a dash of cayenne pepper. It’s the perfect way to add flavor to a perfect meal!
Key Takeaway
I look at each meal as an opportunity to give back to my body by flooding it with good nutrition, and you should too. After all, you’re worth it! Nothing will help you reach this goal like Heinen’s salad bar. It’s like Fx™-approved fast food, backed by the trusted quality of your favorite grocery store.
As a bonus, we offer $2/ lb. off the salad bar every Monday as a part of our Weekday Meal Deals. Start your week strong by saving on an Fx™-approved salad!
*The variety of salad bar items may vary by store. The salad bar is not available at Heinen’s Middleburg Heights or Heinen’s Willoughby.
