5 Tips for Building a Super Salad

Salads can be a great way to include a lot of fresh vegetables, lean proteins and great flavors into your lunch. The trouble is that people either think to eat “healthy” they need to eat a bowl of plain lettuce or they go the opposite extreme and douse their salad in heavy dressings that pretty much defeat the purpose of trying to eat healthier.

Below are 5 great tips for making a healthy, filling and flavorful salad:

• Start with Superfoods
  • Instead of iceberg lettuce (virtually no nutritional content at all), start with a strong base of leafy greens such as spinach, kale, spring mix or romaine lettuce. I love mixing a little bit of spinach with romaine.
• Pile on the Veggies
  • Carrots and tomatoes are standard salad toppers, but there’s no reason to stop there.
  • Consider adding cucumber, bell peppers, red onion, chopped broccoli, shaved brussels sprouts, mushrooms, radishes, etc.
  • One of my favorite ways to enjoy veggies in a salad is to chop them up all into bite size pieces so that each bite is a combination of various flavors and textures
• Don’t forget the Protein
  • If you are having your salad as a meal, it’s important to include protein for a satisfying, filling and nutritionally balanced meal
  • Get creative: grilled chicken, thinly sliced steak, fresh fish, canned tuna, hardboiled egg and tofu all add a great flavor
  • Beans and Legumes are great in salads. They offer a great texture and flavor and are a good source of protein. Kidney Beans, black beans, chickpeas, lentils and edamame can all elevate a salad
• Include Healthy Fats
  • Avocado, nuts, seeds and olives are a great source of healthy fats and offer great flavors to salads
  • Healthy fats are good for our bodies and many have ingredients that help with hair and skin as well…extra bonus!
• Light on the Dressing
  • Many dressings can be heavy on calories and contain added sugars
  • Making your own vinaigrette is a great option…it’s super simple and tastes so fresh it’s hard to beat!
  • One of my favorite store bought dressings is Tessemae’s…they are found in the produce section of most grocery stores. They contain natural ingredients and no added sugars/preservatives. Green Goddess is my favorite for salads!
  • Try dipping your fork in your dressing and then into your salad. You’ll ensure each bite has dressing but will use way less than if you poured it over your salad.

Check out my Salad Pinterest board for some great recipe ideas!