Written by Lindsey Champney, Health and Wellness Coach
Lindsey is a board certified Health and Wellness Coach, which ensures the highest standard of care, and a client lead approach to health and wellness goals. Lindsey loves to help others achieve their best self by partnering with clients to determine achievable health goals and specific action steps to get there.
Do you love salads but hate making them at home? I am here to help! I am known as the salad girl amongst friends and family because it is my favorite dish to make at meals or to share at a potluck party. I love being creative with the toppings and dressing so it never gets boring.
5 tips to make a delicious salad that is nutritious, filling, and flavorful
1. Fresh greens
Start the base of your salad with fresh greens. Greens are abundantly full of vitamins, minerals, and fiber and this is an excellent way to get your dose of your daily nutrients. Be sure to rotate greens or mix & match to get a variety.
Mixed Greens
Kale
Spinach
Arugula
Green cabbage
Romaine
Butter lettuce
Endive
2. Protein
One of the most important items to add to your salad is a high-quality protein, whether animal or plant-based. Protein is very satiating and adds essential amino acids to your meal which help you retain and build muscles. Pick a protein that you prefer and that your body digests well. It also helps to use leftovers or to cook in bulk ahead of time.
Roasted or grilled Chicken
Roasted or grilled fish
Grilled Steak
Beef burger or meatballs
Hardboiled Eggs
Canned Fish (Salmon, Sardines, Mackerel, or Tuna)
Beans or Lentils
Cooked grains (Quinoa, Wild Rice)
Tofu or Tempeh
3. Texture & flavor
Texture is the most fun and creative part of making a salad! Toppings like nuts, cucumbers, and croutons add a crunch factor, while avocado and cheese add creaminess. The skies the limit on what you can use from your pantry or refrigerator.
Roasted Nuts or Seeds
Raw, roasted, or pickled vegetables
Olives
Sundried tomatoes
Artichoke hearts
Cut up fruit (apples, blueberries or grapefruit are my favorites)
Avocado slices
Shredded or crumbled cheese
Croutons
Roasted chickpeas
4. Color
Colorful fruits and vegetables are rich in vitamins, minerals, fiber, and antioxidants. Eating various colors throughout the day, also known as "eating the rainbow", can provide specific micronutrients and phytochemicals for numerous health benefits.
Red - radishes, strawberries, red cabbage, tomatoes
Orange - carrots, butternut squash, sweet potatoes
Yellow - yellow bell peppers, corn, yellow tomatoes
Green - brussels sprouts, cucumber, celery, broccoli
Blue - blueberries, blackberries, blue corn
Purple - eggplant, radicchio, grapes
White/Beige - mushrooms, cauliflower, onions, potatoes
5. Homemade dressing
The dressing for any salad is the finishing touch and flavor enhancer. Save yourself the expense of store-bought dressings and make your salad dressing at home in less than five minutes.
When creating a dressing, it is important to shop for the highest quality ingredients to achieve optimal flavor for your salad. Below are two simple yet very flavorful dressings that will elevate any salad.
Simple balsamic vinaigrette dressing
4 oz High-quality aged balsamic vinegar (should be thick)
1 TBSP Dijon Mustard
12 oz Extra Virgin Olive Oil
½ tsp salt
¼ tsp cracked pepper
Whisk the balsamic vinegar and dijon mustard until blended and slowly add the olive oil and continue to blend. Finish with sea salt and freshly cracked pepper. Store in the refrigerator for up to 2 weeks.
Herbed vinaigrette dressing
4 oz freshly squeezed lemon juice
1-2 bunches of fresh herbs (cilantro, parsley, basil, dill work well alone or mixed)
12 oz Extra Virgin Olive Oil
1 shallot chopped
½ tsp salt
¼ tsp cracked pepper
Place all the ingredients in a blender or food processor and blend until smooth. Add more salt if needed. Store in the refrigerator for up to 1 week.
Conclusion
The final step to a perfect salad is assembling all the ingredients. Start with a big bowl which will allow you to easily mix the dressing into the greens. Once the greens are coated well with the dressing, add your other toppings and drizzle a little extra dressing on top. Now your salad is ready!
Making the perfect salad is much easier than it looks. Have fun experimenting with different toppings and greens. If you can keep a variety of colors, textures, and flavors on hand then making your salad will be easy to whip up in no time.
Lindsey Champney, Health and Wellness Coach
Lindsey is a board certified Health and Wellness Coach, which ensures the highest standard of care, and a client lead approach to health and wellness goals. Lindsey loves to help others achieve their best self by partnering with clients to determine achievable health goals and specific action steps to get there. She is passionate about leading a healthy lifestyle through proper nutrition, optimal sleep, exercise, stress management, and emotional well-being.
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