Vegetables in jars and cans from your pantry shelf add nutritional value to salad when fresh produce is not available

9 Nutritious Salad Toppers (From Your Pantry Shelf)

Vegetables in jars and cans add nutritional value to salad when fresh produce is not available

This blog was originally written during my 2 1/2 year tenure as a blogger for Health Goes Strong. The site was deactivated in July 2013, but you can read the original post here.

If you love making salad from the wide assortment of fresh garden vegetables available in the summer months, your wait is almost over. But while you wait, there are many ways to add variety to your plated greens. Just turn to the jars and cans of pickled and marinated vegetables on your pantry shelf. They can offer an endless array of tastes, textures, nutrients and eye-appeal to your meals until that first rosey radish is plucked from the ground.

 Artichoke-Hearts-10-12-14oz_0

9 Nutritious Ways to Make a Healthy Salad: Artichoke Hearts

Sold marinated or packed in water, both easily drained to lower the sodium content

Calories: 25 in 3 water-packed hearts or 25 per heart packed in oil and drained

Key Vitamins: C, folate

Key Minerals: magnesium, copper, potassium

Other Nutrients: cyanin and silymarin which aid liver function

Reese Specialty Foods

beets

9 Nutritious Ways to Make a Healthy Salad: Beets

Sold whole, quartered or sliced with a no added salt option.

Calories: 35 per half cup sliced, 22 whole per 2 inch diameter

Key Vitamins: folate, C

Key Mineral: manganese, potassium, magnesium

Other Nutrients: betacyanin, which may protect against colon cancer

Food in Jars

corn

9 Nutritious Ways to Make a Healthy Salad: Baby Corn

Sold whole and in pieces, packed in water

Calories: 6 per ear, 65 per ½ cup pieces

Key Vitamins: folate, B6, C

Key Mineral: potassium, magnesium, iron

Other Nutrients: fiber, zeaxanthin and lutein, which are good for eye health

Roland Food Company Baby Corn

 asparagus

9 Nutritious Ways to Make a Healthy Salad: Asparagus

Sold whole and in pieces, in white or green

Calories: 3 per spear, 20 per half cup pieces drained

Key Vitamins: A, C, K, folate

Key Mineral: copper, manganese, selenium

Other Nutrients: carotenes and cryto-xanthins, which have anti-oxidant properties

Michigan Asparagus Advisory Board

 olives

9 Nutritious Ways to Make a Better Salad: Olives

Sold in different sizes ripe, cured, stuffed, spiced, and sliced; in single or mixed varieties; pitted or not

Calories: 5 each for medium size, 75 per ½ cup sliced or chopped

Key Vitamins: E, A

Key Mineral: calcium, iron, zinc

Other Nutrients: oleic acid, a monounsaturated fat, needed to form cell membranes

Lindsay Olives

 0002000010728

 9 Nutritious Ways to Make a Healthy Salad: Mushrooms

Sold whole and in pieces; pickled, marinated or in water

Calories: 3 per whole mushroom, 22 per ½ cup pieces

Key Vitamins: D and B-complex vitamins riboflavin, niacin, pantothentic acid

Key Mineral: copper, selenium, potassium

Key Phytonutrients: ergothioneine, an antioxidant which protects the cells

The Mushroom Council

 peppers.2

9 Nutritious Ways to Make a Healthy Salad: Peppers

Sold grilled and roasted; whole, sliced, strips and diced; red, green, yellow and orange

Calories: 40 calories per whole bell pepper,

Key Vitamins: A, C, folate

Key Mineral: potassium, iron, magnesium

Other Nutrients: beta-carotene, alpha-carotene and lycopene, which can be converted into vitamin A

B&G Peppers

sun_dried_tomato_halves_1lb_websitesize_1

9 Nutritious Ways to Make a Healthy Salad: Sun-Dried Tomatoes

Red or yellow; marinated or in water; whole, halved or sliced; plain or seasoned

Calories: 6 per whole piece in oil and drained; 115 per half cup sliced in oil and drained

Key Vitamins: A, C, B-complex riboflavin, niacin, B6

Key Mineral: potassium, copper, manganese, magnesium

Other Nutrients: lycopene, associated with lower risks of cancer and heart disease

Tomato Products Wellness Council

 FPX15084

9 Nutritious Ways to Make a Healthy Salad: Onions

Sold in water, vinegar or “cocktail” style brine

Calories: 5 each small whole (size of grape), 35 per ½ cup

Key Vitamins: C, B6, folate

Key Minerals: potassium, phosphorus, calcium

Other Nutrients: quercetin, helps eliminate free radicals

The National Onion Association

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