How to build a better salad
I adore salads. They’re so easy, versatile, and a great way to bulk up on nutrients!
I used to eat almost exclusively salad for lunch and dinner as a way to “hack” my daily calories—this technique, known as Volumetrics, is merely another way of engaging in disordered eating by consuming a high quantity of low-calorie foods to trick your body into feeling full. It resulted in painful digestion that took me years to heal, hair loss, fatigue, acne, and more.
As I was recovering, I took a long break from salads. I filled up on pasta and sandwiches and curries instead. I explored the many avenues of Buddha bowls and lentil stews. And once I felt comfortable, I began experimenting with salads again.
Now, my salads have greatly changed. Instead of serving as a sad vehicle for the fewest calories possible, they shoulder as many nutrients and yummy items as they can carry. They’re filling, nutritious, and change with my tastes as much as the seasons.
For the purpose of this blog post, I’m going to be focusing on lettuce and grain-based salads. But one of the most beautiful things about salads are their glorious variety. Back when I ate fish and eggs, I loved a tuna salad and egg salad. Pasta salad, so good. Potato salad? Heavenly. Panzanella, tomato/corn salad, tomato/mozzarella/basil…there are so many incredibly delicious foods that we call a “salad.” In time, I may play around with some vegan salad recipes of this ilk, but for now, the classics!
How To Build a Better Salad:
1) Drop that base!
Every salad needs a base! My favorites are arugula, quinoa, wild rice, and spinach. If you want to use kale, make sure you either use acid or massage the kale with your dressing to break down those pesky fibers. Make sure you put enough of your base element down to a) fill you up and b) hold all of the delicious flavors to come!
2) Pack in the protein!
For vegans such as myself, this might include a variety of beans, sprouts, seeds, nuts, and higher-protein options like tofu, tempeh, and seitan.
For meat eaters, this could be any of the above and/or grilled or fried chicken, pork, etc. You could even add chopped salami or pepperoni. Idk that much about meat, but go for what you like! Either way, don’t skimp on protein. It’s what will take your salad from a side dish to an entree!
3) Fill it with fat!
This pertains to your dressing, but you shouldn’t neglect other forms of fat! Avocado is clearly a favorite of mine, but you can also get in good fats with some delicious toasted nuts (cashews, brazil nuts, or hazelnuts are amazing salad additions), sesame seeds, even a nut butter (great on a Thai-inspired salad!). And heck, every salad needs an extra drizzle of olive oil before it’s consumed. Like protein, a hearty salad needs fat in order to fill and satisfy you.
Meat-eaters could add a fatty fish here, which would be delicious.
4) Veg-it-up!
Here is where your salad can really start to shine. What’s in season? Maybe it’s summer and the heirloom tomatoes are insane. Pair those with the dark purples of red onion and eggplant, plus some herbs and greens and you’re getting somewhere quite tasty. Or check your cupboard! Maybe you’ve got some canned corn and black beans—go full taco salad in there and make something delicious! Perhaps you found a can of artichoke hearts you’ve forgotten about—what can you pair with that? Utilize your favorite veggies but also experiment with adding ones you don’t gravitate towards as often. Whereas alone, those veggies might be more intimidating, on a salad they’re merely one instrument in a symphony of flavors, so it can be easier to try something new! Don’t be shy with nutrients here—add so many veggies you’ll be questioning if it’s too many.
Ditto fruit. Fruit is amazing on salads.
5) You must add crunch!
THIS IS NOT OPTIONAL. Okay, I mean, it is. It’s your salad, you can do whatever you want! But diet culture has robbed us of croutons, folks, and it’s a damn shame! I love to add crumbled tortilla chips, homemade or store-bought croutons (depending on the presence of stale bread in my apartment). I’ve also been known to toast a day-old corn muffin and turn that into some crunch for my salad (if you’re thinking this is genius, you’re right. It was fantastic). This textural element is crucial for a truly satisfying and fulfilling salad. Don’t worry about the carbs or calories—remember: our goal is to make this bowl as nourishing as possible and that includes delicious crunchy bits!
6) Top it off outside the box!
Hemp hearts, pumpkin seeds, sprouts, drizzles of chili oil or squeezes of lemon and lime. Maybe a crumble of feta or strong blue cheese. Don’t be afraid to try new additions to the grain/vegetable/fruit base of your salad. Flax seeds are super nutrient-dense and add a soft crunch and gentle nuttiness to your meal. Perhaps some chopped kalamata olives are just the salty addition your salad needs. Ever had a lupini bean? I love them so much that I add them to most of my salads. I like to do a last-minute sweep of my fridge and pantry at the end of my salad-building to see what I can experiment with!
7) Get dressed up!
Oh, salad dressing. A varied and glorious category of food. Pick your poison (or rather, your ambrosia!) Ranch? Go for it. Sesame miso ginger? Phenomenal, drizzle it on. Simple EVOO and lemon? Love it. Peanut sauce? Tahini dressing? Incredible! You really can’t go wrong. If you’ve never tried before, play around with making your own dressing! It’s honestly so much easier than you might think. If you’re pressed for time, store-bought dressings are also delish. The only failure here is to be too meek with your dressing pour. Don’t be afraid of those monounsaturated fats! Your body loves them, and it will thank you (as will your taste buds!)
So, there you go, folks! That’s all she wrote. For some of my favorite salad recipes, see below!
1) Chickpea, Kale, Quinoa salad
(as featured on the Eat More Plants Series!)
1 bunch raw kale
1 cup cooked quinoa
1 can drained chickpeas
1 tbsp sunflower seeds (can be roasted/salted or raw)
1/4 yellow onion
salt, pepper
garlic powder
onion powder
paprika
red pepper flakes
Dressing:
1 lemon
EVOO
1-2 tbsp Tahini
1 clove garlic
Maple syrup
1-2 tbsp Miso paste
Preheat oven to 380 degrees
Roast the chickpeas in the oven with seasoning and EVOO
While that's cooking, sauté onion on the stove over low heat
Next, use a blender to combine the dressing ingredients
Use the dressing + extra lemon to massage the kale, then let it rest
Finally, toss it all together!
*note: this salad keeps really well in the fridge and tastes even better the next day! You may want to store your chickpeas separately so they remain crunchy
2) Quinoa Taco Salad
1 cup cooked quinoa
arugula or romaine
½ cup cooked black beans
red/green/yellow bell pepper
½ cup corn
¼ red onion
tomatoes of some variety
green onion
garlic (raw or roasted)
½ avocado or guacamole
cheese of choice
shredded chicken or fried tofu (optional)
Top with your favorite salsa + EVOO and a squeeze of lime
3) Italian Spinach Salad
Spinach
Italian sausage (vegan or non-vegan)
sun-dried tomatoes
chopped carrot
chopped cherry or grape tomatoes
shredded parmesan (vegan or non-vegan)
toasted pine nuts
croutons
red onion - raw or sautéed
sautéed cannelloni beans
tbsp pesto (optional but recommended!)
Dressing:
EVOO
Balsamic vinegar
dijon or spicy mustard
salt
pepper
garlic powder
red pepper flakes
Italian seasoning
4) Rainbow salad
lettuce of choice
rainbow carrots (chopped)
celery (chopped)
tomato (chopped)
bell pepper and/or spicy pepper (chopped)
onion of choice (chopped)
roasted squash, yam, or potato (optional)
roasted broccoli or cauliflower
snow peas (chopped) or english peas (cooked)
protein of choice
dressing of choice
crunchy bit of choice
There you go! All the basics of how to build a better salad. Did you try any of the recipes or suggestions from this post? Comment below!
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