I have been all about fresh big ass salads lately. I am not into salads that are majority lettuce, little protein and sparse toppings. No. Give me some greens, a ton of protein and all the toppings you can think of. A real salad is one that leaves you full and satisfied; not one that makes you hungrier than before you ate it. Those salads suck. So today, I am going to break down for you how to build a salad that doesn’t suck!
When building your awesome salad, everything is optional and if there is something you like that I don’t list, throw it on there! You can make your salad paleo, gluten free, nut free, with nuts, dairy free, with dairy, add in a carbohydrate, keep it savory or add something sweet. The options are honestly endless.
First, you need your base. This will be your greens and it can be any greens you want. I love a good mixture of greens like spinach, kale, arugula, red cabbage, butter lettuce, spring mix, etc. You can purchase a 50/50 blend or a spring mix that will already have a variety of greens prepackaged for you. No need to go out and buy a million different types of greens. I will add 2-3 handfuls to a large bowl.
Greens Base Options:
- Spinach
- Arugula
- Kale
- Butter lettuce
- Iceberg lettuce
- Romaine lettuce
- Green/red leaf lettuce
- Cabbage
- Spring Mix
Once you have your base, what will make your salad stellar are the toppings. Don’t be shy with your toppings, especially veggies. Remember, we are aiming to be completely satisfied with this salad instead of feeling like you need to eat 20 minutes later. I like to first start with additional vegetable toppings. I will add raw and/or already cooked vegetables to my salads sometimes. Adding roasted vegetables to a salad add a whole new dimension the the flavor. I will add anywhere from 3-5 additional vegetables to my base of greens.
Vegetable Options:
- Carrots
- Cucumber
- Tomato
- Pepper
- Onion (red, green or scallions)
- Mushroom
- Broccoli
- Cauliflower
- Sugar snap peas
- Green beans
- Asparagus
- Radish
- Beets
- Celery
- Peas
Fruit is a great way to add a little something sweet to your salad. I will sometimes add a fruit and sometimes not. Berries are my go-to, but there are so many other fruits that would also be so good on salads. I will add 1-2 fruit toppings to a salad. I buy fruit by what is in season. In the summer months my salads will be topped with berries mostly and in the fall and winter months I will use more apples, mangoes, cranberries and dried fruit.
Fruit Options:
- Blueberries
- Raspberries
- Strawberries
- Blackberries
- Peach
- Apple
- Pineapple
- Cuties
- Orange
- Cherries
- Cranberries
- Mango
- Grapefruit
Have you ever thought about adding a little carbs to your salad? I do! I like to do this if I had a tough workout or I feel my body needs some extra carbs but I still want a salad. I typically add 0-1 carb toppings depending on the day.
Carbohydrate Options:
- Rice
- Quinoa
- beans
- Roasted potatoes
- Roasted sweet potato/yam
- Fried plantain
A awesome loaded salad would not be complete without some healthy fats. It can be easy to go overboard on adding fats to a salad. I know I said we want all the toppings to create a salad that doesn’t suck, but I recommend sticking to 1-2 healthy fat options. Fats have the highest caloric density to them and can be easily over eaten. Plus, most dressings are oil based which is also a fat.
Healthy Fat Options:
- Nuts
- Seeds
- Avocado
- Goat cheese
- Cheese (dairy or nondairy)
- Hard boiled egg
- Bacon
Protein is the staple to making a salad awesome and you really can’t go wrong here. Having plenty of protein on your salad will help you stay full longer and keep you energized. I tend to use whatever protein we have leftover in the refrigerator. I will add 1-2 protein sources at a time.
Protein Options
- Chicken (grilled, baked, shredded)
- Turkey
- Ham
- Steak
- Hamburger patty
- Ground beef (seasoned however – I love taco meat)
- Ground bison
- Ground sirloin
- Shrimp
- Scallops
- Tuna
- Salmon
Last but not least, a dressing to make everything come together. I will sometimes use store bought, make my own or not even use a dressing at all. Right now, I am digging mixing a little bit of paleo mayo with hot sauce. Other times, I will drizzle it with extra virgin olive oil and balsamic vinegar or lemon juice. Be cautious of store bought dressing because they can be chalked full of sugar, additives and chemicals.
Dressing Options
- Store bought – Primal Kitchen Dressing and Marinades
- Extra Virgin Olive Oil + balsamic vinegar + lemon juice
- Mayo + hot sauce
- Mayo + mustard + honey
- Homemade
There you have it! Choose your favorite items from the list above to make a salad that doesn’t suck. Get creative, change things up and try different combinations. Here are a few tips to help you get started with creating awesome salads.
- Clean, chop and store fresh vegetables and fruit in the refrigerator to save time
- Use leftovers for the protein and carbohydrates
- Place paper towel inside your stored greens container to soak up the moisture and last longer
- Be creative!
- Don’t skimp on the toppings
I’d love to see your salad creations! Be sure to tag me on instagram or facebook (@kissbybrooke) with your bowl of goodness!
