Hy -Vee at Midday: Boost Nutrition with Salad Toppers

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CEDAR RAPIDS, Iowa (KCRG-TV9) -- May is National Salad Month, and your Hy-Vee registered dietitian is ready to give you salad topping tips. Springtime weather creates in many people a desire to consume lighter fare meals that are healthy and provide satiety. A great place to start is with salads that have a variety of healthy toppings. Great-tasting recipes are balanced with different flavors and textures, and may include sweet, salty, spicy, savory, bitter and tangy.

This spring, create tasty salads by focusing on balance in your toppings. Use healthier salad toppers to bring to life an ordinary dinner salad. Today your Hy-Vee registered dietitian, Brian Scheil, offers tips to take your salads to new levels with healthy toppers. Brian will demonstrate to viewers how simple it is to put together a great-tasting salad without a recipe by pairing flavors and textures of ingredients.
Combine one or more of the different salad topper categories below for a great-tasting and healthy salad.

Topper Ideas
Salty and Savory
-Olive oil

Sweet and/or Tangy
-Citrus fruits
-Pomegranate seeds
-Fresh basil

-Red onion or shallot
-Fresh radish
-Jalapeno or Serrano chilies
-Fresh tarragon

-Nuts and seeds

Protein Boost
-Cottage cheese
-Hard-boiled egg

Sweet Cherry Salsa
Serves 24

All you need:
3 cups sweet cherries, stemmed, pitted and chopped
¼ medium red onion, finely chopped
¼ cup cilantro, roughly chopped
2 tbsp Hy-Vee select extra virgin olive oil
1 tbsp fresh lime juice
1 tbsp fresh orange juice
1 jalapeno, seeded and finely chopped, optional*
Hy-Vee sea salt multi-grain pita chips

All you do:
1. Combine cherries, onion, cilantro, olive oil, lime juice and orange juice in a large bowl. If desired, add jalapeno. Stir to combine. Serve with pita chips.
Nutrition facts per 2 tbsp serving: 25 calories, 1 g fat, 0 g saturated fat, 0 g trans-fat, 0 mg cholesterol, 0 mg sodium, 3 g carbohydrates, 0 g fiber, 3 g sugar, 0 g protein

Source: May Edition Hy-Vee Balance Magazine

Asian Chicken Salad
Serves 4

All you need:
½ (5 oz.) package fresh baby spinach
½ cup Hy-Vee roasted unsalted peanuts
Hy-Vee coconut cooking spray
Dash Hy-Vee cayenne pepper
Dash curry powder
1/3 cup thinly sliced English cucumber
1/3 cup fresh snow peas
1/3 cup thinly sliced mango
1/3 cup thinly sliced dragon fruit, optional
1 steamed chicken breast half, thinly sliced
1 tbsp fresh basil, finely chopped
1 tbsp fresh mint, finely chopped

Light Coconut Dressing
½ cup light coconut milk
1/3 cup Hy-Vee plain Greek yogurt
½ oz sliced peeled ginger (or 2 tsp grated)
1 tbsp fresh lime juice

All you do:
1. Prepare light coconut dressing; blend all ingredients in a blender until smooth; set aside.
2. Wash and dry spinach in a salad spinner.
3. Place the peanuts in a small bowl and spray with cooking spray until lightly coated. Add cayenne pepper and curry powder; toss until peanuts are well coated.
4. Toss together spinach, cucumber, snow peas and mango in a large bowl. If desired, add dragon fruit. Drizzle salad with 2 tbsp Light Coconut Dressing; toss to coat. Reserve remaining dressing for another use.
5. Serve salad topped with chicken, basil, mint and nuts.

Nutrition facts per serving: 480 calories, 24 g fat, 4.5 g saturated fat, 0 g trans-fat, 125 mg cholesterol, 140 mg sodium, 17 g carbohydrates, 6 g fiber, 4 g sugar, 51 g protein

Source: May edition Hy-Vee Balance Magazine