How to "Build A Better Salad"

When it comes to health, in particular with losing weight, a lot of people opt for salads, thinking they’re a healthy ‘go to’ lunch. Contrary to this notion though, many salads don’t really offer any nutritional benefit, other than providing our bodies with calories, and maybe some protein, fat, and carbohydrates. Naturally, salads are an easy way to get in a serving or two of vegetables, but they lack in flavor and hype…. Up until today though! Because this post is all about HOW to ‘build a better salad.'

‘Building a better salad’ begins with a good base. Say goodbye to watery romaine and iceberg lettuce and hello to dark, leafy greens!

Step 1: Any dark, leafy green, such as spinach or kale is a good starting point. Dark, leafy greens are high in iron and folic acid, and vitamin K. Adding in some arugula will incorporate a peppery, bitter taste; bibb lettuce serves as a sweet, buttery taste. Any of these greens can be added to your salad! The beauty about salad is that there is no “one way” to make one. Be creative! Customize your own!

Now, let’s move onto your next component- starch. If you are creating your salad to have as a meal, remember to include a carbohydrate component. If your salad is for a side dish, omit this step and move onto the third step!

Step 2: Some of my favorite grains to put in my salads are: tri color quinoa, couscous, brown rice, cubed sweet potatoes, and farro. Depending on what mood I’m in and what I have on hand usually determines which route I take when choosing my carb. Brown rice is great to pair with black beans for a Mexican inspired salad; sweet potatoes pair well with a kale and spinach salad. Rule of thumb: Don’t saturate your salad with a grain. Remember, there are other pieces to add to your salad, and, you want to be able to taste all the different flavors of your final product!

No meal is complete without protein!

Step 3: There are a few ways to include protein in your salad. If you are vegan or vegetarian and abstain from meat then beans, cheese, tofu, tempeh, and nuts will provide you with protein. If you do consume meat though, chicken, steak, eggs, and lean ground meats are in your favor. Choose whichever you fancy! Sometimes, when I’m indecisive, I’ll combine two sources of protein. I do this alot when I have leftovers that need to go. I call those days “kitchen sink” lunches (haha). Always be mindful of cross contamination when handling meat. Use separate cutting boards. Alo, rinse any canned goods before use; this will rid of excess salt!

We are almost done ‘ building our better salad.’ This next step is my FAVORITE! The vegetable step!

Step 4: Give me all the veggies please! Just kidding! But you definitely want to bring your salad to life, adding some color to it. And what better way to do this than to load up on different vegetables! Whatever you have on hand, throw in your salad! Make it pretty, add some texture to it! Bell peppers add crunch, bean sprouts give an earthy flavor, olives are a great fat addition, baby cherry tomatoes will burst in your mouth! Different colored vegetables provide the body with different nutrients, vitamins, and minerals. This is perfect opportunity to get in some wholesome, vital nutrition. This is the most, creative, fun step there is! Embrace it!

Okay, so you just built a better salad! But you still need a dressing!!!!!

Step 5: Salad dressings can easily increase your salad calories, especially when using cream based dressings. I always use and recommend a vinaigrette based dressing. Vinaigrette dressings are lower in calories and fat. Honey lemon and citrus vinaigrettes are my favorite, as I make them myself! You can make your own dressing too! I’m going to share my citrus vinaigrette dressing with you! It’s so simple to make and so delicious, you’ll want to make it a refrigerator staple!

Citrus Salad Dressing:

½ c olive oil

½ medium lemon, juiced

½ medium orange, juiced

2 Tbs. stone ground mustard

2 Tbs. honey

1 Tbs. chopped garlic

¼ tsp orange zest (or 1 large piece of rind to keep in container for flavor)

Salt & pepper for taste

Optional: chopped rosemary & spices of choice

**Whisk all ingredients together in mixing bowl. Transfer to mason jar or airtight container. Store in refrigerator.

Note: Shake before each use!

Happy and Healthy Always,

Bridget