Making Main Dish Salads Using MyPyramid Food Groups

Helping you prepare healthy foods in a hurry

Making Main Dish Salads
Using MyPyramid Food Groups

What could be simpler in the summer time (or anytime) than a main dish salad. With a little planning, it's even possible to include all of the recommended MyPyramid Food Groups in your salad, especially if you count avocados as FRUITS!

Cooked dry beans can count in either the Meat & Bean or the Vegetable group.

Following are some salad recipes and tips to help you get the most from your summer salads! See how many food groups you can include in your salad! Go easy on the dressing (about 1 to 1-1/2 tablespoons per 2 cups of salad) to keep calories in check.

See chart at END of article to learn more about the different MyPyramid Food Groups

Making Super Salads from
MyPyramid Food Groups

RECIPE & TIPS	Comments	MyPyramid Food Group(s) included
RECIPE & TIPS	Comments	Grain	Veggies	Fruit	Milk	Meat & Bean
Three Bean Pasta	Make a double batch of pasta so you only have to heat up the stove once. To use pasta in a cold salad, the National Pasta Association (NPA) says to "drain, rinse with COLD water, and immediately drain again. Then proceed to prepare your dish." NPA advises, "Refrigerate cooked pasta in an airtight container for 3 to 5 days. You may add a little oil (1-2 tsp. for each pound of cooked pasta) to help keep it from sticking."
Mexican Beef Salad	Learn more about cooking with lean beef cuts HERE.
Southwestern Black Bean Salad	Keep a couple of cans of cooked dry beans in your cupboard for quick & easy main dish summer salads. Learn more about beans HERE.
Turkey Tarragon Salad	Made with brown rice -- prepare earlier in the day for easy eating later on. Learn more about cooking with brown rice HERE. Simplify cooking rice by using a rice cooker.
Mighty Caesar Salad	This salad uses a homemade yogurt-based dressing.
Yogurt Salad Dressing	Use any additional yogurt in this cool smoothie recipe.
Microwave-toasted nuts and seeds	Use the microwave to quickly kick up the taste of nuts and seeds without turning on your stove or oven.
12 Tasty Salad Toppers	Add extra zing to salads with these toppers
Hard-cooked eggs	Hard-cook several eggs at one time and use in salads throughout the week.
Keep cut fruit from turning brown For directions on washing fruits and vegetables, check HERE	Includes directions for keeping cut apples and pears from turning brown. Prepare them earlier in the day for easy use in a salad later in the day.
Dried fruit: cranberries, blueberries, cherries, raisins	Add texture, sweetness and healthy antioxidants, too!
Salad greens and fresh herbs: save time with a salad spinner	A salad spinner makes quick work of drying salad greens and fresh herbs.
Avocado slices: learn how to peel one HERE	Avocados provide heart-healthy monounsaturated fat -- did you know they're considered a fruit?
Bell peppers (red, green, yellow, etc.)	Learn how to freeze extra peppers HERE
Tomatoes	If you end up with extra tomatoes, freeze them -- WITH or without their skins on -- learn how HERE. Ripen tomatoes at room temperature, shoulder side up.
Fresh or thawed frozen corn and peas	Quickly thaw frozen corn and peas by placing them in a colander and holding under cool running water for about 30 seconds or until thawed. Drain thoroughly.
Sliced onions such as red onions and green onions (include stem of green onions)	If onions make you cry, check HERE.
Grilled meat: make quick work of grilling meat for tossing on a salad with double-sided indoor grill -- HERE	Quickly cook meat indoors without turning on the stove by using a double-sided grill. While the meat is cooking, assemble your salad. Slice and toss in the meat when done.

More about MyPyramid Food Groups

Grain Group: Make half your grains whole

Eat at least 3 oz. of whole-grain cereals, breads, crackers, rice, or pasta every day

In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group.

For more information: http://www.mypyramid.gov/pyramid/grains.html

Vegetable Group: Vary your veggies

Eat more dark green veggies like broccoli, spinach, and other dark leafy greens
Eat more orange vegetables like carrots and sweet potatoes
Eat more dry beans and peas like pinto beans, kidney beans, and lentils

Two and a half cups of vegetables per day are recommended for a 2,000-calorie intake, with higher or lower amounts depending on the calorie level.

For more information: http://www.mypyramid.gov/pyramid/vegetables.html

Fruit Group: Focus on fruits

Eat a variety of fruit
Choose fresh, frozen, canned, or dried fruit
Go easy on fruit juices

Two cups of fruit are recommended for a 2,000-calorie intake, with higher or lower amounts depending on the calorie level; 1/4 cup dried fruit is equivalent to 1/2 cup of fresh, canned or frozen fruit.

For more information: http://www.mypyramid.gov/pyramid/fruits.html

Milk Group: Get your calcium-rich foods

Go low-fat or fat-free when you choose milk, yogurt, and other milk products
If you don’t or can’t consume milk, choose lactose-free products or other calcium sources such as fortified foods and beverages

I general, 1 cup of milk or yogurt, 1-1/2 ounces of natural cheese, or 2 ounces of processed cheese can be considered as 1 cup from the milk group.

For more information: http://www.mypyramid.gov/pyramid/milk.html

Meat & Beans Group: Go lean with protein

Choose low-fat or lean meats and poultry
Bake it, broil it, or grill it
Vary your protein routine -- choose more fish, beans, peas, nuts, and seeds

In general, 1 ounce of meat, poultry or fish, 1/4 cup cooked dry beans, 1 egg, 1 tablespoon of peanut butter, or 1/2 ounce of nuts or seeds can be considered as 1 ounce equivalent from the meat and beans group.

For more information: http://www.mypyramid.gov/pyramid/meat.html

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Developed By:

Alice C. Henneman, MS, RD
Extension Educator
University of Nebraska
Cooperative Extension in Lancaster County

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Phone: (402) 441-7180
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