Salad is a great option during spring & summer


Compiled by Denise Swogetinsky

Kemper Messenger

With spring here, and summer knocking on the door, salads are a great option for lunch or supper.

This week I will discuss healthy toppings for your salads. Of course, you will start with your choice of lettuce, spring greens, cabbage or spinach. A mixture of them all is great, too. Cucumbers, broccoli, cauliflower, radishes, onions, peppers, chopped Brussel sprouts, and tomatoes are some vegetables you can mix in.

Try a variety of nuts and seeds. That includes peanuts, pecans, almonds, sunflower seeds and pumpkin, just to name a few you can try. You can also use any non-fried meats such as chicken, bacon, ham, beef and tuna. If you like fruits, here are some carb friendly choices: A 1/2 cup of strawberries is 6 carbs, 25 blueberries is 5 carbs, and 1/2 cup of blackberries is 7 carbs. Dried fruits tend to have much higher carb count. Just remember that a healthy lifestyle takes planning and moderation.

Low-Carb Loaded Chicken Salad

2 cups rotisserie chicken (debone chicken and shredded or cubed)

1/4 cup mayonnaise

1/2 cup sour cream

1 cup shredded cheese (mild)

2 tablespoons green onion (chopped)

4 strips bacon (cooked and crumled)



Place chicken, cheese, bacon and onion in large bowl. Add sour cream and mayonnaise and mix well. Add salt and pepper to taste. Mix well! Serve with lettuce wraps and enjoy!

Low-Carb Tuna Salad

12 ounces tuna (canned, drained)

1/4 red onion (minced)

1 stalk celery (minced)

1 avocado (diced)

1/4 cup mayonnaise

1/2 lemon

2 tablespoons extra virgin olive oil

1/4 cup flat leaf parsley (freshly chopped)


cracked black pepper

Combine all of the ingredients in a bowl with a rubber spatula, folding to mix well without crushing the avocado too much. Serve immediately

Low Carb Taco Salad

1 tablespoon oil

1 pound ground turkey

1 green pepper (large, chopped)

1 tablespoon garlic powder

1 tablespoon onion powder

1 tablespoon ground cumin

1/2 cup cheddar (shredded)

1 small tomato (chopped)

1/2 cup black olives (chopped, optional)

2 tablespoons fresh cilantro (chopped, optional)

3/4 cup sour cream

In a large skillet, saute the turkey, green pepper and spices and stir frequently until cooked. Pour meat into a casserole dish and top with cheese while it's still hot. Top with your favorite low carb toppings such as those listed above. Serve by itself or over chopped lettuce for a true salad.

Easy, Low Carb Bacon Broccoli Salad

1 pound broccoli florets about two big heads and stalks cut and trimmed

1/4 pound bacon

1/2 bunch green onion

1 cup mayonnaise

2 tablespoons white vinegar

3 tablespoons sugar substitute

1 teaspoon toasted sesame oil


1/4 cup dried cranberries, raisins, dried currents, gogi berries, chopped walnuts, slivered almonds, pumpkin seeds or sunflower seeds. Cook and crumble the bacon. Trim and cut broccoli into bit sized pieces. Slice the scallions. Mix the ingredients for the dressing. Assemble and toss with dressing just before serving. Garnish with your favorite topping. Makes 8 cups with 1 cup per serving. Net Carbs 2.4 g.

Easy Low Carb Pecan

Cranberry Brussels Sprout Salad

2 tablespoons shallots (finely chopped)

1 garlic clove (minced)

1 tablespoon Dijon mustard

1 tablespoon red wine vinegar

3 tablespoons extra-virgin olive oil

1/4 teaspoon sea salt

1/8 teaspoon pepper

12 ounces brussels sprouts

1/4 cup toasted pecans (coarsely chopped)

1/4 cup crumbled blue cheese

2 tablespoons dried cranberries

Combine the first 7 ingredients together in a small bowl and set aside. Cut off stem of Brussels sprouts and outer leaves and discard. Thinly slice and place in a large bowl. Add pecans, blue cheese and cranberries.

Pour in dressing and toss together. Enjoy immediately or refrigerate until ready to serve.

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