How to make a salad! Simple tricks to make your salad filling and delicious!
Making a salad can be as few or as many ingredients as you choose.
This process can be even faster by buying pre-washed lettuce, pre-cut or julienned vegetables, and/or dried fruit. Also, planning ahead is key. Find the ingredients you’d like to have in your salad. Prep them ahead of time or on a day when you do have extra time. If you do happen to have more time, buying heads of lettuce is usually cheaper and they will last longer than the packaged varieties.
*A video about salad dressings and our favorite go-to dressings is soon to come, stay tuned!
SALAD BASICS:
- STEP : Choose your greens.
- Kale
- Spinach
- Collards
- Turnip greens
- Swiss Chard
- Mustard Greens
- Romaine
- Spring Mix
- Green leaf lettuce
- Red leaf lettuce
- Butterhead
- Bok Choy
- Arugula
- Endive
- STEP : Add your veggies. Use different textures and colors to keep it interesting.
- Broccoli
- Broccoli slaw
- Mushrooms
- Cauliflower
- Tomatoes
- Carrots
- Bell peppers
- Zucchini
- Peas
- Corn
- Scallions
- Onions
- Edamame
- Artichoke
- Shallot
- Garlic
- Jicama
- Jalapeno
- Sweet Bell Peppers
- STEP : Add some fruit. If you are using a bitter lettuce especially, fruit helps to add balance to these flavors.
- Apples
- Raspberries
- Blackberries
- Blueberries
- Strawberries
- Cranberries
- Cherries
- Currants
- Figs
- Grapes
- Guava
- Tangerines
- Lemons
- Lime
- Oranges
- Grapefruit
- Nectarines
- Plum
- Peaches
- Pineapple
- Pomegranate
- Pears
- Mango
- Melon
- Starfruit
- Passion fruit
- Dragon fruit
- Dates
- Rhubarb
- Papaya
- Guava
- Kiwi
- STEP 4: Add some protein. An often overlooked step- beans, legumes, tofu, edamame, even quinoa can be easy alternatives to heating up your stove to prepare meat. Protein keeps you fuller, longer!
- Lentils
- Black beans
- Black-eyed pea
- Butter bean
- Cannellini bean
- Fava beans
- Kidney beans
- Chickpeas or Garbanzo beans
- Navy beans
- Pinto beans
- White beans
- Sprouted beans
- Wax beans
- Mung beans
- Lima beans
- Peas
- Lean poultry
- Fish (low in mercury)
- Lean meat
- STEP : Add some nuts and/or seeds. In addition to vitamins, minerals, they also have healthy fats. An easy way to include these superfoods into your diet is on a salad!
- Avocado
- Flaxseed
- Chia seed
- Hemp seed
- Sunflower seed
- Sesame seeds
- Pepitas or
- Pumpkin seeds
- Poppyseeds
- Almonds
- Walnuts
- Cashew
- Peanuts
- Pecans
- Pistachios
- Brazil nuts
- Macadamia nut
- Pine nuts
- STEP 6: Add some flavor enhancers. Adding the following ingredients can add the perfect punch to an otherwise bland salad.
- cilantro
- lemon/lime zest
- lemon/lime juice
- scallion (green) onion
- shallots
- red onion
- rosemary
- mint
- fennel
- arugula
- ginger
STEP 7: Dress it up! A simple dressing is parts oil to part vinegar + lemon juice. There will be a video soon to come with tips and tricks about salad dressings.
- white vinegar
- white wine vinegar
- rice vinegar
- apple cider vinegar
- lemon juice
- balsamic vinegar
- extra virgin olive oil
- canola oil
- avocado oil
- grapeseed oil
- walnut oil
TinySteps Tip: Print this page and highlight or circle the things you would like in your salad, here is your shopping list!
Salads are energy-packed and keep you feeling full for a long time. Remember to have a plan and maybe try something new! Enjoy!
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