Re-branding the humble salad
When done right, salads are a fantastic way to meet nutritional goals. But I find when I go to order salad at a restaurant, I am greeted with sad, watery iceberg lettuce, questionably-colored dressing, minimal toppings, and as a vegetarian- no protein! This is not how I want to fuel the rest of my day. No shame for those who enjoy an iceberg salad, but just wait until you try some of these salad hacks. You may never go back!
Why re-brand the salad? Salad is a wonderfully functional way to cover all of your macronutrients! They are inherently chock-full of fiber, and with a few adjustments, they can be a powerhouse for protein and healthy fats as well! Adjusting our salad base, adding lean protein, and including a variety of textures, is the key to making a salad that will keep you coming back for more. So let’s get into how to make a deliciously nutrient-dense salad!
For the salad base, let’s start with a variety of greens. This will ensure a variety of textures and flavors that are going to keep you interested for the whole meal! Spinach, arugula, buttercup lettuce, kale, swish chard, even microgreens or sprouts can be mixed together as our base. For those of you who are looking for a little more satisfaction, try adding some cooked grains like quinoa, wild rice, or farro for added complex carbohydrates that will aid in athletic performance and satiety.
Next up, some protein for a well-rounded meal, extra flavor, and texture. For the meat eaters, this could look like shredded rotisserie chicken, steak bites, or even salmon! For those with a plant-based diet, a fun option is roasting some chickpeas for an added crunch. Make sure you let these cool for a few minutes after roasting to ensure you don’t get wilty greens! If you don’t feel like turning on the oven, some prepared tofu, tempeh, or even just beans from a can are all fabulous ways to add protein to a salad.
Now it’s time to get creative with toppings! Toss in any fruit or vegetable your heart desires! Avocados, berries, and goat cheese can all be delicious add-ins to a salad. In the cooler months, it can be fun and satisfying to roast up some vegetables- anything from broccoli, asparagus, carrots, to brussel sprouts, cabbage, peppers. For an extra crunch, add some seeds or nuts like almonds or pistachios. This is also a great time to use up those extra cucumbers and tomatoes from your garden, or your coworker’s garden!
Now it wouldn’t be salad without a good dressing! Feel free to snag your favorite salad dressing from the store, but I’m going to teach you an easy way to make your own customizable salad dressing that is full of healthy fats and flavor! The basis of any good homemade dressing is a good quality oil (olive or avocado, or try experimenting with some fun oils like walnut) and an acid/vinegar (lemon juice, red wine vinegar, balsamic vinegar, etc.). We are going to be including these elements in a ratio of 1:3 vinegar to oil. If you prefer a dressing with a little sweetness, add some pure maple syrup, agave, or honey one tablespoon at a time until you reach desired sweetness. From there, get creative! With this base, the world of salad dressings is your oyster! Add fresh-pressed garlic, dijon, tahini, herbs and spices to make your perfectly tailored-to-your preferences salad dressing!
And voila! You have a satisfying meal that covers all of your macronutrient bases! Your tastebuds will thank you!
