8 Ways To Upgrade Your Salad + Foods We've Enjoyed

Including recipes!

Happy Monday!

Today, we are doing a rundown of some foods we have been enjoying lately - the little things that made an impression on us over the past few weeks. We hope they inspire you to try new foods!

We’re also sharing some tips on how to make your salads a little healthier by adding a bit more fiber, protein, antioxidants, and more. See the list and try the recipes!

And for our VIPs, we have a March Seasonal Foods list, complete with tips on how to get the most out of each food, plus recipes. Enjoy!

Coming up this week, get our takes on the Atkins Diet, let us know what you would like Diana to cover in Nourished Mama, and find out what types of fish can help make your hair look healthier!

Foods We Have Been Enjoying Lately

Dr. Weil:

I’ve had a few things lately that I’ve really enjoyed. One of them was a smoked-beet sandwich from a local Tucson restaurant called Five Points. One of my favorite things I’ve had recently! It’s made with roasted beet, horseradish mayo, and lettuce. Absolutely fantastic. If you’re in Tucson, I highly recommend it. The beets are tender and deeply flavorful, and the horseradish gives it just enough bite to make each bite interesting.

I’ve also been making onigiri as a snack or for lunch. I typically add pickled plum (umeboshi), or tuna with mayo, and sometimes smoked salmon. I ordered an onigiri mold from Amazon along with nori wraps, which makes it very easy. Plus, they’re portable, so ideal for an easy snack on the go.

Diana:

I’ve been really into sheet pan meals lately. They’re easy to make, quick to clean up, and make me feel good. I’ve been doing a variety lately, but some of my favorites have been a block of feta, chopped broccoli, halved cherry tomatoes, and sliced red onion drizzled with olive oil, balsamic glaze, and salt and pepper. We usually serve it with a salad or a whole grain, such as farro. Another one I’ve loved is broccoli, chopped bell pepper, and sliced tofu, drizzled with a honey mustard dressing. Just pop it in the oven (usually 425) for about 25-35 minutes or until everything looks nice and cooked and a bit crispy.

I’ve also been loving anything with sweet potatoes and black beans. We’ve been doing tacos, burritos, soups, stews, chilis, etc. It just feels hearty, satisfying, and perfect for the last of winter. If you’re looking to eat more beans, I’m also a big fan of tortilla soup. Another super easy soup to make and easily customizable if you have picky eaters in your family - everyone gets to add their own toppings!

8 Ways To Upgrade Your Salad!

Despite being labeled as “healthy,” some salads can be surprisingly low in nutrients, depending on what’s in them. The good news is that small swaps can boost fiber, antioxidants, and protein while improving satiety and blood sugar balance. Try the following easy salad upgrades to help keep your body and mind healthy!

Simple Ways to Upgrade Your Salad

1. Swap Croutons for Nuts or Seeds

Croutons are typically made from white bread and are simple carbohydrates that add little nutritional value. However, they do provide a satisfying crunch, so try swapping in walnuts, almonds, pumpkin seeds, or sunflower seeds instead. These all provide fiber, healthy fats, plant protein, magnesium, and antioxidants.

WEIL Nutrition Corner™ Tip: Nuts and seeds also support heart health, reduce inflammation, and help you stay full longer.

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2. Swap Creamy Bottled Dressings for Olive Oil, Vinegar + Citrus

Many bottled dressings contain added sugars and inflammatory oils. However, extra-virgin olive oil, balsamic vinegar, lemon juice, or apple cider vinegar provide monounsaturated fats and polyphenols that support heart health and reduce inflammation. Add a squeeze of citrus for an extra flavor profile.

WEIL Nutrition Corner™ Tip: Healthy fats also help you absorb fat-soluble vitamins (A, D, E, K) from your greens. Learn more in our Olive Oil Guide, a VIP exclusive!

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3. Swap Bacon Bits for Beans or Lentils

Processed meats can increase inflammation, but legumes and beans, such as chickpeas, black beans, and lentils, provide fiber and plant-based protein that support gut health, cholesterol balance, and steady blood sugar.

WEIL Nutrition Corner™ Tip: Try roasting chickpeas for extra crunch - try our new Roasted Chickpeas recipe, free for all readers!

4. Swap Iceberg Lettuce Base for Dark Leafy Greens

Dark leafy greens like spinach, arugula, kale, and mixed baby greens contain more fiber, folate, magnesium, and antioxidants than lighter colored lettuces like iceberg. Dark greens support detox pathways, cardiovascular health, and metabolic balance.

WEIL Nutrition Corner™ Tip: Arugula offers a peppery flavor that is wonderful when paired with butternut squash, sweet potato or berries.

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5. Swap Candied Nuts (or Dried Fruit with Added Sugar) for Fresh Fruit

Candied toppings spike blood sugar, while fresh fruit adds fiber, antioxidants, and natural sweetness without excess added sugar. Try fresh berries, sliced apples, pears, or pomegranate seeds for a sweet note in your salads.

WEIL Nutrition Corner™ Tip: Adding fresh fruit in lieu of sweet dressings is also a simple way to upgrade your salad - a simple vinaigrette is perfect for this combo! Our Salad Dressing Guide offers plenty of healthy, homemade dressing ideas.

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6. Add Whole Grains Instead of White Pasta

Adding a grain with a bit of bite can take a salad to a whole new level. Whole grains like quinoa, farro, barley, and brown rice provide fiber and nutrients that support digestive health and more stable energy compared to refined grains.

WEIL Nutrition Corner™ Tip: Our Lemon-Herb Farro recipe is a tasty way to add more fiber and fiber to your salads - free for all!

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7. Add Color Variety

Different colors provide different antioxidants and phytonutrients that support cellular health and reduce oxidative stress. Add red cabbage, shredded carrots, beets, and bell peppers to your salad for a simple upgrade!

WEIL Nutrition Corner™ Tip: We always encourage people to “eat the rainbow” in order to get plenty of antioxidants and phytonutrients, and salads are a simple way to do this!

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8. Add a Protein and Healthy Fat

A salad that’s not balanced with protein and fat can leave you feeling hungry. Protein and healthy fats help regulate blood sugar, improve nutrient absorption, and keep you satisfied longer. Beans, fish, eggs, tofu, nuts, seeds, avocado, and olive oil are all wonderful additions to your salads.

WEIL Nutrition Corner™ Tip: Try these two VIP-exclusive recipes, perfect for topping your salads: Salmon Quinoa Bowl with Greens and Sesame Tofu Bowl.

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Seasonal Foods: March

The following foods are in-season now - add to your cart to increase your intake of fiber, antioxidants, phytonutrients, and more!

Subscriber Bonus: This Seasonal Food section includes our favorite in-season ingredients, recipes, tips and more. Upgrade to unlock!