6 Great Fruits and Greens to Add to a Salad

As a consequence of today’s fast-paced lifestyle, many people in places like Fort Lauderdale now prefer eating out at local restaurants near their school or work instead of cooking their own food at home whether for breakfast, lunch, or dinner. Unfortunately, this also means opting for fast food instead of a balanced and healthy meal for many since that’s the type of food that’s quick and easy to order.

However, this kind of diet is going to be detrimental to your physical health in the long run. Fortunately, even if you are the on-the-go type of consumer, there are a lot of lunch and breakfast places near you that provide healthy dishes in a jiffy. And salads are on the top of that food list. 

The question is, which common types of salad greens and fruits are truly healthy and what nutrients do they provide for you? Well, here are 6 great ingredients commonly found around Fort Lauderdale that you can try:


If you’re thinking about what leafy greens or vegetables to put in a salad, one of the best you can use is spinach. Now, there are many health benefits to spinach. For one, this food is known to restore a person’s energy real quick, thanks to its high iron content. This specific mineral helps boost blood production and circulation, which helps circulate oxygen throughout the entire body.

It is also high in certain vitamins such as vitamin A, K, C, and B2 as well as in other minerals like manganese and magnesium. And it’s also great for cleansing your digestive system since spinach has high amounts of fiber. So if you’re feeling tired all the time, then spinach should be among your top food choices.

For a salad, you can opt for raw baby leaves, or you can also cook the spinach by blanching it slightly.


So many people despise broccoli that the slur has found its way to popular culture. But broccoli is a vegetable you should consider if you’re thinking about, say, some healthy lunch ideas.

First off, broccoli is high in fiber — just like many other green vegetables — and is extremely beneficial to your digestive system. Aside from that, it also contains many vitamins and minerals similar to those in spinach — and even more of multi B vitamins. Broccoli also has high Omega-3 fatty acids as well as antioxidant properties, helping reduce heart and cancer risks.

And to get the most out of a high-quality broccoli, look for a healthy restaurant’s menu that serves it steamed or boiled. This is because such cooking preparations preserve as much of these nutrients as possible, and they’re also the best style when you add this to a fruit and vegetable salad. 


There are tons of benefits to eating beets with your salad aside from drinking beet juice. They are not only a sweet flavorful addition to your salad, but they’re also packed with so much nutrients but so little in calories. Some of the vitamins that beets have are Vitamin C for the immune system, Vitamin B6 for protein and red blood cells, and Vitamin B9 for the body’s energy conversion. There are also high counts of fiber, protein, potassium, manganese, and phosphorus in beets, among other minerals.

For a salad, you can incorporate both raw beet greens and roots depending on what type of salad topping combinations you’re going for.

Cherry Tomatoes

Any kind of decent food establishment in South Florida, as long as it’s not the greasy fast food type, whether it’s a diner or a food place that delivers, will most likely have cherry tomatoes in their menu. The most notable benefits here are the high amounts of Vitamin A, Vitamin K, and Vitamin C in cherry tomatoes. Aside from that, this fruit (which is also a vegetable) adds a burst of freshness and balance to any mixed vegetable-fruit salads.


Vegetable salads with avocados are known to be among the most flavorful, richest, and creamiest types of healthy foods out there — and you won’t have to feel even a single bit of guilt about it. This is because the avocados in a salad are loaded with fiber as well as “friendly fats”, both of which help greatly in weight loss and the reduction of bad cholesterol.

Aside from that, of course, the fruit is also rich in Vitamin K, Vitamin C, Vitamin B5, Vitamin B6, Vitamin B9, and Vitamin E. But that’s not where the benefits end, since avocados also contain lots of minerals as well as other vitamins (A, B2, and B3).


Nuts are categorized as hard-shelled fruits and they deserve to have a representative on this list as well. That’s because many vegetable salads cannot be complete without them. And one of the most commonly used nuts in the region is walnut.

See, one benefit of walnuts is that they never fail to give any dish an extra kick, in terms of both flavors and nutrients. They are a great source of minerals like phosphorus, iron, calcium, protein, as well as even monounsaturated and polyunsaturated fats, which are great for your heart.

It should also be pointed out that these salad ingredients bring great flavors to your bowl once you mix them together with their right complementary fruits, vegetables, and dressings. So if you’re having lunch, you can choose to go for a popular type like caesar salad, or you could choose your own ingredients if the establishment provides such an option.

And in Fort Lauderdale, Tower Deli is among the best establishments to head over to if you feel like eating healthily for your breakfast or lunch! And we even provide catering. So give us a call at 954-452-8202 if you’re planning for an event or a gathering. Visit the shop at 2315 South University Drive, Davie, Florida from 6:30 A.M. to 3:00 or 4:00 P.M. if you’d like to dine in. We have a “Create Your Own Salad” section on our menu, so you can go crazy with your salad ideas and our wide variety of available ingredients. Remember, being on-the-go doesn’t have to mean being unhealthy.

Choose salads for your meals, and choose Tower Deli.

Voted No.1 by Sun-Sentinel

Best Delicatessen & Bagel Shop of 2005, 2006,
2007, 2008, 2009, 2010, 2011, 2012 & 2013

Live well. Eat well.