Fresh, colorful, and packed with nutrients, salads have long been a healthy go-to. However, with the current Cyclospora outbreak linked to fresh produce under investigation, now is a great time to think beyond a bowl of raw lettuce.
The good news? A salad is much more than just leafy greens. In fact, some of the most satisfying, nutritious salads do not contain lettuce at all.
Think Beyond the Greens
Instead of building your meal around raw lettuce, try creating a salad with ingredients that can be cooked or are naturally lower risk during the current outbreak.
Build Your New Favorite Salad
Choose a base:
- Quinoa
- Brown rice
- Farro or barley
- Roasted sweet potatoes
- Cooked pasta
- Lentils or beans
Add plenty of vegetables:
- Roasted broccoli
- Brussels sprouts
- Green beans
- Asparagus
- Roasted carrots
- Corn
- Grilled zucchini or squash
- Sautéed spinach or kale
Include a protein:
- Grilled chicken
- Salmon or tuna
- Shrimp
- Turkey
- Hard-boiled eggs
- Tofu or edamame
- Cottage cheese or feta
Finish with healthy fats and flavor:
- Avocado
- Nuts or seeds
- Olive oil and vinegar
- Fresh lemon juice
- Parmesan cheese
- Dried herbs and spices
Warm Salads Count, Too!
A salad does not have to be cold. Warm grain bowls, roasted vegetable salads, and grilled protein served over cooked vegetables provide the same nutrition while reducing reliance on raw leafy greens.
Some delicious combinations include:
- Roasted sweet potato, quinoa, chicken, cranberries, and pecans
- Brown rice with roasted broccoli, carrots, edamame, and sesame dressing
- A warm Mediterranean bowl with grilled chicken, roasted zucchini, tomatoes, feta, and olives
- A taco salad made with seasoned ground turkey, roasted peppers, black beans, corn, avocado, and salsa
Smart Produce Choices During the Outbreak
Health officials continue to investigate the source of the current Cyclospora outbreak. While fresh produce remains an important part of a healthy diet, taking a few extra precautions can help reduce your risk.
To help protect yourself:
- Wash all fruits and vegetables under running water before eating or preparing them.
- Skip soaps, bleach, or produce washes, as they are not recommended.
- Choose whole fruits and vegetables instead of pre-cut options when possible.
- Discard the outer leaves of leafy vegetables.
- Cook vegetables whenever practical, as heat effectively destroys the Cyclospora parasite.
- Wash your hands, cutting boards, and utensils before and after preparing produce to help prevent cross-contamination.
Do Not Stop Eating Vegetables
The goal is not to avoid vegetables. It is to enjoy them in creative, lower-risk ways while the investigation continues. Experts agree that the nutritional benefits of fruits and vegetables far outweigh the risk when proper food safety practices are followed.
This week, challenge yourself to redefine what a salad can be. Whether it is a warm grain bowl, roasted vegetable medley, bean salad, or protein-packed power bowl, you will still get the vitamins, minerals, fiber, and flavor your body needs, no lettuce required.
