By Dawn Jackson Blatner, RD
Happy May! Beach season is right around the corner, so now’s the time to get bikini ready with some delicious and nutritious salad recipes. That’s right—you can eat your way to flatter abs! With the help of Dole salads and in honor of National Salad Month, I am going to give you yummy, healthy and simple salad recipes every week this month for a total of 31 recipes—enough for a different salad every day. You’ll give your taste buds a treat (no boring salads here!), get more veggies and reach your better-body goals. Each of the salads below has ingredients proven to help you slim down and fight belly fat. Dig in and you’ll be rocking a two-piece on the beach in no time!
Blue Watermelon Feta Salad Flat-Belly Ingredient Spotlight: Watermelon Watermelon has high water content and research shows foods with high water content may help you naturally eat hundreds less calories per meal.
- 1 lime, juiced (about 2 tablespoons)
- 1/4 cup thinly sliced red onion
- 1/4 cup crumbled feta cheese
- 1 bag (5oz) Dole arugula
- 1 cup cubed watermelon
- 1/2 cup blueberries
- Mix lime juice, onion and feta until combined.
- Toss with arugula.
- Top with watermelon and blueberries.
- Culinary Notes: Mixing the lime juice with the onions mellows the onions’ flavor. For a quick dressing anytime, mix your favorite citrus juice with your favorite shredded/crumbled cheese.
Serves 2. Serving size: 3 cups. 130 calories and 5g fat per serving. Here are four more Flat-Belly Salad recipes. Check back next week for a new round of salads!
Mango Salad with Ginger Raisin Vinaigrette Flat-Belly Ingredient Spotlight: Red Wine Vinegar Vinegar at meals may help increase feelings of fullness, decrease calorie intake by about 70 calories per meal, improve blood sugars after meals and lead to less body fat over time.
Fresh Fruit Salad with Baby Spinach and Yogurt Poppy Seed Dressing Flat-Belly Ingredient Spotlight: Pineapple Pineapple contains bromelain, which improves digestion and decreases post-meal bloating.
Granada Seafood Salad Flat-Belly Ingredient Spotlight: Sardines Sardines contain omega-3 fat which may control appetite, increase calorie burning and decrease the amount of fat your body stores.
Spinach Salad w/ Thousand Island Yogurt Dressing Flat-Belly Ingredient Spotlight: Mushrooms Mushrooms are the only plant-based source of vitamin D, which research suggests may aid in the loss of belly fat. A
bout the Author: Dawn Jackson Blatner, RDN, CSSD is a registered dietitian nutritionist and certified specialist in sports nutrition based in Chicago. She is the author of The Flexitarian Diet. Dawn is working with Dole throughout the month of May to inspire more salad eating.