Build A Better Salad!

Written By: Tracy Pritchard, MS, CNS, LDN

Can a salad be a meal on its own? Yes it can, depending on what ingredients it contains and the portion size.

When choosing a salad for a meal it should contain a variety of components such as protein, healthy fats, complex carbohydrates, and of course vegetables. Salads can be packed with vitamins and minerals as well as fiber from a variety of vegetables and other add-ins. This makes a salad a great addition to the menu or meal prep since women should aim for 25 grams or more of fiber per day, while men should aim for 38 grams. Another great benefit of salads is that they are customizable using a wide range of ingredients and can accommodate different dietary needs and preferences. 

Let’s take a look at some tips to make a salad that is exciting, full of flavor and satisfying!

This is a great tool especially when you want a healthy lunch or dinner but don’t feel like cooking. Consider visiting your local farmer’s market for some inspiration and to take advantage of the fresh flavors. 

Greens: Not all greens are created equal. The darker the leafy the more nutrient dense and vitamins it contains. Mix and match greens to get different textures, flavors, and nutrients. Some examples include kale, spinach, arugula, romaine, and watercress. If you like romaine, consider grilling it and building your salad on top! 

Healthy Carbs: Make the salad more filling with quinoa, wild rice, farro, barley, or couscous. Nearly any cooked grain can be used to give a salad more texture and make it more satisfying. Consider cooking some grains ahead of time to have on hand to toss into a salad. 

Protein: Adding protein will help you stay full longer and make the salad a meal. Some great options chicken, steak, salmon, tuna, eggs, or beans. Beans and legumes are part of a Mediterranean diet and are a convenient pantry ingredient that add both protein and fiber.

Vegetables: Make a salad colorful and nutritious with non-starchy vegetables such as red peppers, cucumbers, broccoli, onions, and tomatoes. 

Sweet: Add some seasonal fruit or (unsweetened) dried fruit 

Toppings: Consider a variety of toppings for some extra texture and flavor. Nuts, seeds, olives, fresh herbs, and cheese are some topping ideas. Marinated vegetables from the fridge or pantry (sun dried tomatoes, marinated artichoke hearts) are some other options.

Dressing: Make your own dressing using higher quality ingredients with fewer preservatives. Using extra virgin olive oil with citrus or vinegar as a base along with fresh garlic or seasonings of choice is a great start. A basic formula is to use 3 parts oil to 1 part vinegar. If you prefer a livelier, zingier dressing try 2 parts oil to 1 part vinegar. Be sure to stir before tasting and adjust as necessary. If you have a local shop that sells quality oils and vinegar this is a great opportunity to try some of these! If you don’t want to make your own, learn how to spot a healthy store-bought dressing by reading the label for ingredients and serving size information.

For those who are looking for a “theme” salad there are a variety of recipes for classic combinations and other unique flavors. These may include a caprese salad, salad niçoise, cobb salad, Greek salad, or Caesar salad.

Keep in mind there are salads out there that may not be healthy. Many salads (especially at restaurants) can be high in calories, fat, and sodium. Look out for creamy dressings, fried toppings, processed meats, and excessive amounts of cheese that may turn a healthy salad into a nutritional misstep.

Strawberry Balsamic Chicken Salad sounds like a healthy choice, right? It can be if you make it yourself and control what goes in it. However, at a popular restaurant this choice contains 910 calories, 50 grams of fat, 1860 grams of sodium, 69 carbohydrates, and 32 grams of sugar!

At another restaurant, the salad options may appear to be a great option but the calories can range from 550 calories to 830 calories. If you would like to order salad out be sure to research the nutrition information prior to ordering to avoid unintentionally consuming excess calories.

Check out one of my favorite salad recipes from One Love Today here!