5 Salad Toppings That Make Your Meal More Filling
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This is the end of the wimpy, unsatisfying salad
Healthy meals that won’t leave you hungry.
Quinoa. This seed is a complete protein and high in fiber, which keeps you full for longer. You can cook it in several different styles, but the easiest way is just like cooking rice (a 2 to 1 ratio of water to quinoa).
Sweet Potato. Whether it’s roasted, grilled, baked, or mashed, sweet potato adds flavor and fiber to your salad.
Beans. Canned beans are the easiest way to add some oomph to your salad. They’re filling and tasty and take absolutely zero prep work.
Nuts. Nuts help keep you full and are high in omega-3 fatty acids. Adding a little bit of extra crunch to a salad also helps fill the potato chip void.
Hard-Boiled Egg. Perfect for a salad on the go, the hard-boiled egg adds extra protein to your salad. Avoid overcooking though, because that’s what causes the sulfurous odor in hard-boiled eggs.
Julie Ruggirello is the Recipe Editor at The Daily Meal. Follow her on Twitter @TDMRecipeEditor.
Power Up Your Salad
Color your plate with everyday ingredients for delicious meals that energize.
Salads make a nutritious meal. Or do they? We all know that eating colorful veggies and greens is a delicious way to pack in powerful antioxidants, but some toppings and dressings can add up to a lot of wasted calories and fat if you don&apost watch out. Your choices in lettuce and other greens can also affect the good-for-you factor. Choose your ingredients wisely, and include lots of color.
The Darker, The Better
Lettuce and greens vary in levels of nutrients. Though paler lettuces, such as iceberg, have some nutritional value and are typically less expensive, it&aposs best to choose the deeper, brighter ones―that&aposs where you&aposll find more of the cancer-fighting antioxidants. Avoid dark spots, wilted leaves, and yellowing. Mix and match a variety of colors and textures, such as crunchy romaine tossed with soft, nutrient-rich spinach leaves or peppery arugula with frilly red leaf lettuce.
Very Clean Veggies
Thoroughly wash all greens and vegetables, even prepackaged fresh produce. While rinsing under running water offers some protection against unsafe bacteria, we recommend these alternatives.
- Prepackaged greens: Make a solution of 11/3 cups 3% hydrogen peroxide (it&aposs perfectly safe and has no aftertaste) and 22/3 cups distilled water keep it in a spray bottle. Spritz the greens with the solution, rinse with distilled water, and then spin or pat them dry. Replace the solution once a week.
- Fresh greens: Soak and rinse several times with distilled water to remove dirt and grit. Make a double batch of peroxide mixture, and soak the greens in it. Rinse and pat dry.
- Fresh vegetables: Purchase a vegetable brush (used only for cleaning produce). Gently scrub the veggies with the peroxide solution, and rinse.
Keep Dressings Light
You don&apost have to go completely fat free. In fact, we prefer light and reduced-fat dressings over fat-free ones, which tend to contain more sugar and other additives to boost flavor. Newman&aposs Own and Girard&aposs, for example, each have a great line of light salad dressings that taste just as good as the full-fat versions. If you want your bottled dressing creamier, add some nonfat or low-fat plain yogurt to thicken it, which also gives you an extra dose of dairy.
Or come up with your own creative combinations. Choose monounsaturated salad oils, such as olive and nut oils, when making your own dressing.
Why This Keto Broccoli Salad Recipe Is So Fantastic
- Low Carb. I love broccoli salad recipes, but what with the sugar in the dressing, the cranberries and raisins—it’s a keto nonstarter. Making my own ensures I know what’s in it.
- Side or main course. Sometimes I add in cooked ham or chicken into the salad to keto salads and make it a whole meal in itself.
- Family-Friendly. It's a recipe everyone can love, whether or not they are eating low carb.
- Filling. The fiber in this broccoli bacon salad makes it very filling. I find I can barely get through 3 oz of meat and about a cup of this broccoli salad, before I'm quite full.
Vegetarian- and Freezer-Friendly Sympathy Meal Ideas
Many people today have dietary restrictions. Whether they&rsquore meat-free, dairy-free, or both, these vegetarian freezer-friendly sympathy meal ideas are ideal for these special requirements.
7. Spaghetti in tomato Sauce
You don&rsquot need meatballs to make the perfect spaghetti. With the right noodles, a hearty sauce, and some tasteful seasoning, this is a delicious meal for vegetarians or vegans.
Just pay attention to any additives if you purchase store-made sauce since meat is occasionally an ingredient. Otherwise, feel free to package these with easy to prepare vegetarian meatballs.
8. Veggie fried rice
Since Chinese takeout can be complicated when dealing with the challenges of a loved one&rsquos death, make some at-home veggie fried rice. This only takes a few ingredients, and you can usually use frozen vegetables to simplify it even more. Just be sure to ask about eggs or don&rsquot include them at all.
While chili is typically a meat-based recipe, it&rsquos easy to make vegan or vegetarian with a few key changes. Namely, double up on the beans and consider a meat-free alternative for added flavor. Deliver with bread for a hearty, fulfilling sympathy meal.
10. Veggie burgers
Veggie burgers are healthy, filling, and easy to grab-and-go. You can make your own vegan patties with veggies and beans, or you can buy some in the vegetarian section of your grocery store. From there, include some easy toppings like cheese (or vegan cheese), sliced tomatoes, pickles, buns, and so on.
11. Black bean soup
Soup is the ultimate comfort food after the loss of a loved one. It&rsquos also very simple to make. Use a black bean soup recipe for an easy vegan or vegetarian option. Add quinoa, rice, or cheese to make it more of a meal.
12. Veggie burritos
Another grab-and-go option is to make veggie burritos. All you need are tortillas or vegetable wraps and whatever fillings you choose. Rice, beans, and cooked vegetables are the most common option, but you can get creative. These freeze easily, and they&rsquore perfect for those who can&rsquot sit for a full meal.
Taco Salad Dippers
We love tacos around here–especially my husband–but sometimes the usual ground beef tacos can get a little boring. Tacos Salad Dippers are a fun way to add a twist to taco night!
The addition of rice and beans to the taco meat stretches your ground beef even further, and makes this meal more filling. Which is super important when you’re feeding a bunch of ravenous teenage boys like I am.
Even better, the taco filling cooks in one pot (even the rice) which means less mess to clean up when dinner is done!
And the possibilities for toppings are almost endless. We tend to go for the classics, like shredded cheese, lettuce and diced tomatoes. My husband insists on sour cream, and I like to throw in some guacamole or diced avocado.
You don’t have to stop there though–sliced green onion, chopped fresh cilantro, pico de gallo or your favorite salsa–they all make great toppings for taco salad dippers!
Fritos Scoops are perfect for this dish, so I highly recommend them. Tostito’s Scoops tortilla chips are another favorite around here, but regular tortilla chips will work too.
The important thing is to use a larger, sturdy chip to scoop up all that taco filling. Or, you can go taco salad style and just pile the filling and toppings over a big pile of chips.
The recipe does make a lot of taco filling, so you might want to cut it in half if you’re not feeding a crowd. I usually make the full batch, because it freezes well, and there are endless possibilities for the leftovers.
Our favorite way to use extra filling is in burritos, but enchiladas and quesadillas are also great ways to use up leftovers. If you’re looking for a new and different way to enjoy taco night at your house, you’ve got to try these Taco Salad Dippers.
Hungry Girl's Daily Diet: Here Is What I Really Eat
Lisa Lillien is the author of the popular Hungry Girl website and email newsletter, featuring smart, funny advice on guilt-free eating. She is also the author of eleven books, six of which debuted at number one on the New York Times Best Sellers list. Read her PEOPLE.com blog every Monday for slimmed-down celebrity recipes and more.
I spend my days creating recipes and writing about all kinds of food, but what do I, Hungry Girl, actually eat on a daily basis? Glad you asked!
Whether they’re scrambled, cooked into an omelette with some veggies and light cheese, or hard-boiled and topped with salsa (so good!), this super-light protein is a staple in my diet. I tend to keep a dozen hard-boiled eggs in the fridge to snack on throughout the week. And a container of liquid egg whites is perfect for quick and easy scrambles and omelettes. HG tip: Make your egg scrambles in the microwave! Here’s how.
WATCH THIS: Take 5: Five-Minute Caprese Garlic Flatbread
Fat-Free Greek Yogurt
Thick, creamy, satisfying, and versatile, I always have this yogurt in my fridge. It’s the perfect blank slate: Add fresh fruit, nuts, chia seeds, and more. I prefer the plain kind, but I like to add no-calorie sweetener (like Truvia) to make it less tart. Vanilla extract helps with that too!
Lots of Fruit
Apples, oranges, melon (especially watermelon), grapes – I can’t get enough! I’ve gotten in the habit of always having a piece of grab-n-go fruit in my bag, in case I get hungry between meals. I can’t tell you how many times this has saved me from making impulsive food choices!
My current go-go crunchy snack, Sea Snax Chomperz aren’t your usual flimsy seaweed sheets these snacks are backed with a rice-flour base for extra crunch. They come in fun flavors like Barbecue and Jalapeno, and they totally crush a craving for salty potato chips. And you can have the entire bag for just 80 calories. Love that!
Like Elaine from Seinfeld, I love a big salad. Gimme a big bowl of romaine, chopped veggies, and lean protein (like chicken or shrimp!) any day of the week. I tend to skip the dressing since I’m not a huge fan of it, and my salads are usually packed with so much flavorful stuff that dressing isn’t necessary!
I love sushi so much. I order a lot of sashimi, which is the fish itself without the rice. When I get actual sushi, I’ll ask for less rice and leave some of it over. I’ll also order miso soup and sunomono (cucumber) salad to make my meal more filling and delicious.
Soup rocks anytime of year. I don’t care if it’s 90 degrees outside, I still love to eat a nice hot bowl of soup. Typically I stick with broth-based soups rather than creamy ones. They’re filling and typically pretty low in calories and fat — a great meal starter or snack!
What do I often wash all of that food down with? Perrier! I love it and drink several bottles per day… So refreshing!
Need more ideas and tips for how to cook healthy food during rent week?
Check out these awesome resources:
- : A big list of over 60 places where you can print grocery coupons so you can save more money. : Government’s ChooseMyPlate (part of the U.S. Department of Agriculture) program has great sample menus that help you follow a healthy diet by giving you recipes for cooking healthy meals at a modest price. : A great list of healthy and thrifty recipes with a short list of ingredients that are easy to make. : If you want to learn even more recipes, I recommend checking out Leanne Brown’s book Good and Cheap, which has tons of $4 meals for you to choose from. : Has great tips that help you fill your cart with budget-friendly and healthy options from each food group. : This is a big subreddit with over 1.7 million members where people share all kinds of recipes for eating healthy on a cheap budget.
The Best (and Worst) Ingredients to Put in Your Salad
Salad. the word alone makes you think "healthy," right? But there are both bad ways to build one—and decidedly good ones.
Caroline Cederquist, M.D.—the creator of bistroMD and author of The MD Factor Diet—shares all the need-to-know basics below.
Think: crunchy veggies! "They make you feel full, and the very act of chewing them actually helps you enjoy eating your meal more," Dr. Cederquist says. Her "do" list includes vegetables that are high in fiber and vitamins:
But that's not where you stop with the healthy salad ingredients. "Include a source of lean protein so that your salad is a complete meal, containing the amino acids you need to build and maintain muscle," Dr. Cederquist says.
The funny thing about salad bars is that they usually have temptations that are creamy (blue cheese dressing, anyone?) high in fat, or just empty, nutrition-wise, all of which can send your otherwise-healthy salad into the calorie stratosphere. "Nuts, cheese, and dried cranberries can make a salad really fun to eat, but they can add calories," Dr. Cederquist says. "It's OK to add them, but only a tiny bit of any—or all—of them. The veggies and protein are the stars of the meal." The toppings may also be packed with sodium and sugar. Here are some to avoid (or at least not totally pile on):
10 additions to make your raw meal more filling
You just came home from work and you think to make a raw salad or soup. But the thought of eating a salad does not satisfy you. You want something more substantial, perhaps like . cooked veggies?
No, you decided to be strong and follow the raw food diet as much as you can. That means including your dinner.
There is nothing wrong with a salad or raw soup, it’s just you want it more ‘meaty’ , ‘hearty’, or in other words – ‘substantial’ . I found that there are some raw foods that may give us a sense of fullness when we eat them.
All you need to do is to add them to your raw creations. Find these foods below:
1) Sundried tomatoes – I like to add dried tomatoes which were marinated in oil. Of course you don’t have to buy those from a supermarket which contain preservatives. You can make themt yourself.
First, re-hydrate sundried tomatoes (from a health food store) by placing them in the water for an hour, then puting them in olive (or some other tasty and nutritious) oil, and adding some herbs and spices (preferably leaving this all overnight). Viola!
2) Sprouts (legumes, seeds, etc). You can buy some ready sprouts from a health food store if you don’t have a time for sprouting. I prefer to sprout them myself (and it’s also cheaper).
3) Nuts and seeds. They are great for adding to salads. I often soak them first because they digest much better when they are softer. Also, sometimes I grind them into a powder. You can add this 'nut and seed' powder to your soups for ‘thickness’.
4) Olives. I’ve heard that vegetarians (who eat cooked meals) and especially vegans, often chose olives as a ‘meaty’ addition to their meals. I don’t mean ‘meaty’ as anything to do with animal meat.
I just refer it to the ‘fullness’ that some foods give us. Unfortunately, they say that supermarket olives are not that healthy and raw, and that true raw olives are available only from specialised shops (like those on the web).
5) Any Phyo suggests making raw wraps (usually contain some fruit or veg and flaxseed meal) in a dehydrator, and then cutting them into strips or cubes and adding them to your salads.
Or if you have a big dehydrator, you can make proper wraps like those made of wheat or corn, and wrap your veggies into them for a change.
6) Pieces of a raw burger. That’s what I did last night. I made burgers the other night, and had couple of them left in a fridge. They are also very substantial because they are made of veggies and ground nuts.
7) Flaxseed meal. Just add the powder to your raw creations for ‘thickness’ and some Omegas.
8) Mushrooms. They are great, especially those which were marinated. You can marinate them in vinegar, lemon juice, olive oil and herbs, or any other sauce.
9) Grapes. You know that feeling, when you eat a bunch of grapes, and you feel quite full? It’s their high water content makes you full for some time. It is a great addition to your salads, especially if you are watching your fat intake.
10) Apples. The same reason as above. Can you eat more than 2 apples in a row? Well, I can eat 4 but that’s a maximum.
I can’t eat anything for some time after eating apples.
Cut them into little cubes and add them to your salad. I was doing that long time ago, well before I knew anything about a raw food diet. Apart from volume, I loved the sweetness they gave to my salads.
I hope you were inspired to make your raw creations even more enjoyable. If you know any other ‘trick’ to make your meals more ‘substantial’ , please put them in the comments bellow. I’d be eager to hear about them from you!
How to Make Johnny Marzetti Casserole:
- 2 cups dry penne pasta
- 1 lb. lean ground beef
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 green bell pepper, seeded and diced
- 1 lb. white mushrooms, sliced
- 15 oz. can diced tomatoes
- 15 oz. can tomato sauce
- 1 Tbsp. Italian seasoning
- salt and black pepper to taste
- 3 cups sharp cheddar cheese, grated
- Cook the pasta according to package directions. It’s important not to overcook as the pasta will continue cooking through in the oven. Drain well and return to the pasta pot.
- While the pasta cooks, brown the ground beef in a large skillet. Add the onions, minced garlic, and chopped green pepper.
- Toss in the mushrooms and cook until the mushrooms begin to soften.
- Drain the beef mixture and return to the skillet.
- Stir in the tomatoes, tomato sauce, and seasonings.
- Cook over medium heat for 10 minutes.
- Pour the meat sauce over the pasta in the pasta pot and give it a stir.
- Stir in half of the cheese.
- Transfer to a greased 9吉 baking dish or aluminum foil tray. Cover tightly with 2 layers of aluminum foil.
- Put the rest of the cheese in a medium size freezer bag. Seal and set on top of the tray and place the tray and bag in the freezer.
- Thaw. Set the bag of cheese to the side.
- Preheat the oven to 350°.
- Bake the casserole for 30 minutes if thawed or one hour if frozen. Remove the aluminum foil and top with the cheese from the bag. Continue baking for 10 minutes or until the cheese has melted.
Recipe Substitutions and Ideas
This delicious recipe is perfect for a weeknight dinner. But that doesn’t mean you have to follow the recipe exactly! There are a few simple substitutions you can make to adjust your recipe to suit your tastes and dietary restrictions. Try making these recipe swaps to allow you to work with ingredients you already have on hand: