Something crunchy, something smooth

By Bianca Tamburello, Dietetics Student, Sargent College

Every Wednesday Karen Jacobs EdD, OTR/L, CPE, FAOTA hosts the Sargent Choice Test Kitchen in Stuvi 2 Apt. 2302 from 8-11pm. She kindly welcomes the BU community to test new Sargent Choice recipes while we eat, talk and play Bananagrams. Check out the Sargent Choice event calendar and joins us next week!

Salads make great entrées or sides but they can also get boring very fast. The standard lettuce, tomatoes and onions are often not enough flavor or calories to satisfy you until the next meal.


Try adding some healthy ingredients to boost the flavor and texture. But beware of toppings like full fat creamy dressings and bacon bits. Ingredients like these are laden with saturated fat and calories.

So what should you add to your salad? Add healthy fats,  whole grains, fiber and protein to stay fuller longer.

Something crunchy

  • Walnuts
  • Sliced almonds
  • Sunflower seeds
  • Pine nuts

Something smooth

  • Avocado
  • Crumbled goat cheese
  • Crumbled feta cheese

Whole grains

  • Quinoa
  • Wheat berries
  • Barley

More texture

  • Raisins
  • Dried tomatoes
  • Dried cranberries

Add protein

  • Tuna
  • Hard boiled eggs
  • Beans

Sargent Choice Vegetarian Taco Salad
Yields 6 servings

1 Serving (~1..5 cups)
Calories 420
Fat 14 g
Saturated Fat 3.5 g
Protein 18 g
Carbohydrates 59 g
Fiber 12





Pico de gallo:
2 tablespoons extra virgin olive oil
1 large onion, chopped
1½ cups fresh or frozen corn kernels
4 large tomatoes
1.5 cups cooked quinoa
1 15-ounce can black, kidney or pinto beans
1 tablespoon chili powder
1½ teaspoons dried oregano, divided
¼ teaspoon salt
½ cup chopped fresh cilantro
1/3 cup prepared salsa
2 cups shredded iceberg or romaine lettuce
1 cup low-fat shredded pepper Jack cheese (Cabot)
2 ½ cups coarsely crumbled tortilla chips



1.  Cook quinoa according to package directions.

2.  Heat oil in a large nonstick skillet over medium heat. Add onion and corn; cook, stirring, until the onion begins to brown, about 5 minutes. Coarsely chop 1 tomato. Add it to the pan along with the COOKED QUINOA, beans, chili powder, 1 teaspoon oregano and ¼ teaspoon salt.

3. Coarsely chop the remaining 3 tomatoes. Combine with the cilantro, salsa and the remaining ½ teaspoon oregano in a medium bowl.

4.  Toss lettuce in a large bowl with the bean mixture, half the fresh salsa and 2/3 cup cheese.  Serve sprinkled with tortilla chips and the remaining cheese, passing the remaining fresh salsa at the table.


Adapted from

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