A simple, no-garbage salad built for real nutrition — lean protein, good fats, and a light vinaigrette instead of croutons and creamy dressing. Serves 2. Ingredients • 4 cups chopped romaine or mixed greens • 8 oz cooked chicken breast, sliced • 1 cup canned chickpeas, rinsed and drained • 1 cup cherry tomatoes, halved • ½ cup cucumber, diced • ¼ cup crumbled feta cheese • 2 tbsp extra virgin olive oil • 1 lemon, juiced

Watermelon is rich in citrulline and lycopene, powerful plant compounds linked to lowering blood pressure and relieving muscle soreness. This salad, lightly adapted from a recipe on themediterraneandish.com, pairs it with cucumber, another thirst-quencher that adds fiber and other nutrients. Serves 8. – Susan Puckett Honey-Lime Dressing: · 2 tablespoons honey · 2 tablespoons lime juice · 2 tablespoons extra-virgin olive oil · ½ teaspoon salt

The simplicity of this vibrant salad (adapted from one in the New York Times) belies its deliciousness. A crumble of feta adds a dose of protein, and you can serve this as a side dish to burgers or fish or mix in a protein you like. A dash of olive oil, lime juice or vinegar is all the dressing you need. Serves 4. – Susan Puckett Ingredients · 2 to 3 cups raw or cooked corn kernels (from 4 to 6 ears) · 1 large or 2 medium ripe tomatoes (or 1 cup halved cherry tomatoes) · 4 o

We don’t always think of tomatoes as a fruit, but this salad, lightly adapted from loveandlemons.com, is a dazzling and delicious way to remind us of their sweeter side. Here they’re paired with strawberries and dressed simply in tangy balsamic vinegar that’s been reduced to a syrupy consistency, along with a drizzle of good olive oil, sea salt, and a grinding of black pepper. Fortify this combo with creamy mozzarella, avocado, toasted nuts, and a shower of fresh herbs and it

Three-bean salad is a staple for picnics, cookouts, and potlucks. It’s easy to make and tote and goes well with everything. This slight adaptation from a recipe on The Mediterranean Dish website is richer in protein, with chickpeas and cannellini beans joining the red kidney. Add crumbled feta and it’s a meal in itself. Save time and use bottled dressing. Serves 8. – Susan Puckett Vinaigrette: · 2 garlic cloves, minced · 1 ½ teaspoons Dijon mustard · 2

Smoked salmon instantly elevates an ordinary bagel with rich, smoky flavor plus high-quality protein and heart-healthy omega-3s. And it can work the same magic on a simple green salad. Here, crumbled goat cheese stands in for the traditional cream cheese schmear, and avocado chunks, cherry tomatoes, cukes, and red onion slices join forces to make a colorful, nutrient-packed meal in a bowl. Serves 4-6. – Susan Puckett Dressing · 3 tablespoons fresh lemon juice or white

Watermelon and cucumber are more than 90 percent water. They’re also good sources of fiber, vitamin C, and minerals. Plus, they’re...

The humble black-eyed pea is rich in fiber and nutrients and a valuable source of plant -based protein. It’s also incredibly versatile....