.png)
Start With a Base of Fresh Greens
There are a ton of different leafy greens to choose from!
Here a few favorites:
Arugula
Mixed greens
Butter lettuce
Romaine
Kale
Baby spinach
Micro greens
Chard
Add at Least 2-3 Veggies
Your options are endless with this one. Feel free to load your plate up and the more colorful the veggies, the better. Raw vegetables are great and add a nice crunch, but if you want to add a variety of flavor and make the salad extra satisfying I recommend adding some cooked vegetables as well.
Grilled or roasted veggies add a nice charred, caramelized flavor while steamed or blanched veggies add a variety in texture. Pickled veggies are great for adding a hint of sweet/sour flavor while fermented veggies, like sauerkraut and kimchi, give you added probiotic benefits. Although not necessarily a veggie, fresh herbs are a great way to boost the nutrition and flavor of a salad as well. Try adding chopped basil, dill, parsley or other fresh herbs into your salad mix.
Add a Protein
This one is easy! Pick your favorite healthy protein option and load up. The serving should be about the size of your palm. Some options include:
Grilled chicken or turkey
Tofu
Shrimp
Edamame
Salmon or other fish
Cottage cheese
Tempeh
Tuna
Quinoa
Beans
Add Smart Carbs
Don't fear carbs!
Skip the processed carbs and load your salad up with a serving of whole grain, real food carbs. Aim for 1/3 - 1/2 cup serving.
Beans and quinoa (they count as both protein and carbs)
Grains (rice, millet, freekah, barley, etc)
Starchy veggies like sweet potato or winter squash
Fruit (berries, grapes and chopped apples are great, but any type of fruit works)
Toppings to Add Extra Flavor & Texture
This is where the healthy fats come in and there are so many options. The serving should be anywhere from 2 Tablespoons to 1/4 cup.
Avocado
Hummus
Nuts (almonds, walnuts, cashews, etc.)
Seeds (sunflower, hemp, chia, flax, etc.)
Cheese (crumbled feta, gorgonzola and goat cheese)
Dress it Up
Homemade dressing is so easy and it's really the best option when building a healthy salad. If you don't have time to make a dressing, simply stick with something simple. Maybe a little oil, vinegar or citrus juice, salt and pepper. You can also use things like salsa or hummus as a dressing of sorts. If you're going to go with store-bought dressing look for one without a ton of sodium, preservatives, sugar and fat.
If I buy store- bought dressings I look for those in the produce section that have a short ingredient list, less than 50 calories per serving (which is typically 2 Tablespoons) and under 5g of sugar and fat.
To make the salad making process really easy, it can be helpful to buy pre-chopped veggies as well as cooked protein options (like canned beans) OR spend some time on Sunday prepping these things yourself so you're ready to go when it comes time to toss the salad together.
.png)