How-to: build a healthy salad
If you get stuck on what to order when making a healthy meal, or you never know how to tweak your order to make it high quality and meet your nutritional and health goals, then I’ve got you covered.
Creating a salad can especially be a hard one to navigate, because we see the word “salad” and equate that with being healthy and good for you. Unfortunately, not all salads are created equal, but from the queen of “create your own” and someone who rarely order exactly what’s on the menu, I have a few simple tips to help ensure you’re ordering something that’s both delicious & healthy.
Here’s a simple guide to help you build your own salad and fill up your body and mind with nourishing and satisfying foods:
Greens/ lettuce: I'll start with the most obvious, but make sure you choose a green that you enjoy. Not into kale? Go for romaine. Don't like spinach? Try butter lettuce or arugula. Just make sure it's something you actually like.
Protein: this is a crucial part of your salad and will help you feel full, satiated and energized. Here's more on protein and some great options!
Fat: healthy fat is definitely your friend and an important part of every meal. It’s also great for energy and satiation along with weight management. Think avocado, raw nuts, feta cheese. organic olive oil.
Fiber: the greens have fiber, but adding additional veggies- raw, cooked or both- adds to your fiber load and variety along with taste and texture. Again, choose what you like: cucumber, tomatoes, corn, zucchini, broccoli, mushrooms, asparagus, hearts of palm- anything you like is game.
Additional bulk + crunch: a salad doesn't have to stop at the veggies. You can add grains like quinoa, brown rice or rice noodles, seeds like sunflower or pumpkin seeds or additional crunch like roasted chickpeas and pistachio shavings.
Dressing: Here’s a piece that can really throw a salad off course. You don’t need to skip the dressing or just use vinegar, but many salad dressings are loaded with sugar, processed oils and other unhealthy ingredients. Look at the list of ingredients along with the grams of sugar to help determine if your dressing is help or harming the situation, and try one of these if you need a change:
Olive or avocado oil with balsamic vinegar
Primal Kitchen Caesar and Greek dressings
Newman’s Own Oil & Vinegar
Forget about the boring, dull salad that you were forced to eat as a kid, and start getting creative in the kitchen or at your favorite restaurant.
