Life can get hectic, between work, school, sports, and other commitments, it’s easy to rely on quick, less healthy options when mealtime sneaks up on you. But even during the busiest seasons, you can still set yourself and your family up for success by having fresh, healthy ingredients ready to go. With just a little prep, you can make it simple to enjoy a crisp, colorful salad any day of the week, without the stress or extra mess.

Choose your favorite salad bar toppings—vegetables, fruits, toasted nuts, cheeses, proteins, and dressings—and portion them into small containers. Arrange them in a 9×13 pan or large container in the refrigerator. At mealtime, simply pull out the pan, build your salad, and put it back in one motion. This quick system saves time, reduces mess, and makes it easier to enjoy crisp, colorful salads all week long. 

You can also use this method to create quick, nourishing bowls. Keep cooked rice, quinoa, or cauliflower rice ready in the fridge, then mix and match with your prepped toppings for a warm or cold meal in minutes. It’s a simple way to enjoy variety while still eating healthy, even on your busiest days.

 

Simple Salad Dressing

1 pkg. dry Italian dressing mix

¼ cup balsamic vinegar

½ cup Olive or Canola Oil

3 Tbs. water

¼ cup raspberry jelly, warmed in microwave,

(Note: any flavor of jam or jelly may be substituted)

Shake all ingredients in cruet or whisk together in a small bowl until well blended.

 

Romaine Salad with Toppings:

1 heart of Romaine lettuce, chopped

½ cup roasted soy nuts

½ cup dried cranberries, or cherries, or raisins

1 package, 4 ounces of feta cheese, can use different flavors

½ cup toasted almonds, or walnuts, or pecans

Wasabi peas to taste (1/2 cup or so)

 

Mix all in salad bowl, add dressing and toss.

 

Other good “toppers” include:

Fresh fruit of any kind chopped

Mandarin orange slices or other canned fruits in juice pack

Sesame sticks

Cheddar or mozzarella, gorgonzola, goat or any type of cheese

 

While calories, carbohydrate, protein, fat, and even fiber are similar between iceberg and Romaine lettuce, there are also important differences! Namely, Romaine has 2.5 times the calcium and double the potassium and magnesium of iceberg lettuce. Romaine also has 8 times the vitamin A and almost 4 times the folate of iceberg lettuce.