Every get salad boredom? I get it, eating lettuce with a few other veggies can get old fast! That is why I wanted share how to build the perfect salad every time. For the month of May, my Fit Club clients and I are challenging ourselves to eat a salad-a-day to help us shed the layers of winter and to move into summer feeling light, fresh and vibrant.
THE FORMULA
Use this formula to build your salad and I promise not only will your salad be filing, fun and tasty, there is less chance of salad boredom! There are so many ways to change the texture and taste so that salads stay exciting and help you feel your best.
- Include 3 different vegetables (at least). This could look like spinach, roasted cauliflower and red onion, ot tomato, cucumber and red pepper etc. Don’t feel you need to stop at 3 though:) I have been including more cooked veggies to my salads like fried onion and mushroom, or roasted brussel sprouts to add complexity and help digestion. A short list of vegetables I have on rotation at the moment are: fried onion, fried mushrooms, red pepper, purple cabbage, roasted brussels sprouts, cauliflower, grated carrot, grated beet, fennel, asparagus and radishes.
- Include one starch or carb. Whether it’s a grain like quinoa, or a roasted sweet potato, by adding a healthy carb, you really add fuel to the salad. There are so so many options here! Just to name a few: quinoa, farrow, brown rice, buckwheat, couscous, yam, potato, spaghetti squash, or ay pasta.
- Include one source of protein. Protein will help your salad feel like a main course instead of a side salad. Some great protein options are: chicken, turkey, chickpeas, black beans, salmon, steak, prawns, eggs or tuna.
- Include one source of healthy fat. Again, the goal is to be full and satisfied right? By adding some healthy fat you won’t feel hungry in an hour after eating your salad. Try avocado, almonds, walnut, hemp hearts, or use a tahini or a quality oil in the dressing,
- Include 1 fun ingredient! Yes, like bacon, mango, dried cranberry, crispy fried onion (the deep fried kind), feta cheese, or olives. I love adding fruit to my salads as they provide a little sweetness. The key here is to make you a salad you love and want to eat! By adding a tasty ingredient (in moderation of course) you’ll lose the restrictive mindset that can be associated with salads and start to think about all the things you can have!
Once you have this formula down, you’ll be building salads all day, er-day:)
I also have a few ideas on how to get creative on different styles and flavours of salads. If you still fee like you need some inspiration, I’ve got your back!
- Deconstruct your favourite wrap, taco or meal! Burrito salad, taco salad, sushi salad, pad thai salad etc….
- Theme it! Mexican, Greek, Thai, Asian, Italian, or Middle Eastern, there are so many ideas for you to draw upon.
- Literally just put leftovers over a bed of greens and call it salad!
Here is a list of salads I love that I have created over the years:
- Grounding Portobello Sausage Salad Bowl
- Sante Fe Salad
- Roasted Onion and Apple Quinoa salad
- Black Bean, Mango Curry Quinoa Salad
- Lentil Barley Spinach Salad
- Kabocha Pomegranate Ancient Grain Salad
- Best Vegan Salad Dressing and Sauces
- Raw Walnut Taco Meat Salad
- 15 Minute Mexican Salad with Avocado Cream Dressing
- Creamy Broccoli Quinoa Salad
- Learn how to make a salad dressing
- Sprouted Summer Salad
- Asian Cabbage Salad with Edamame and Orange
- Arugula Chickpea Salad
- Beet, spinach and pomegranate salad
- Rainbow Salad with Avocado Dressing
- Orange Miso Turmeric Tahini Dressing
- Macro Bowls
No shortage of inspire to get you started with loving salads!!!
