Learn how to build a salad that is both delicious and filling!
If your salads often leave you feeling hungry and unsatisfied, it's time to rethink how you build them. Lettuce and tomatoes are great, but there's a whole world of veggies and ingredients to make your salads more satisfying.
Start by incorporating all the macronutrients to add texture, color, flavor, and satiety. Begin with a base of fiber-filled leafy greens, then layer on your choice of protein and whole grains. Get creative by topping your salads with heart-healthy, crunchy fats like nuts, and finish with a drizzle of flavorful oil-based dressing.
Here’s a breakdown of how to build a salad that will keep you feeling full and nourished:
Vary Your Veggies
Paint your salad bowl with the colors of the rainbow to get your daily dose of fiber, vitamins, and minerals. Start by building a base with one or more leafy greens like kale, spinach, arugula, Romaine lettuce, or a pre-packaged spring green mix. Add more nutrients and color with vibrant veggies such as bell peppers, carrots, purple cabbage, cherry tomatoes, broccoli, sweet potatoes, or beets. For an extra flavor boost, consider adding grilled, roasted, or pickled vegetables. I love topping my salads with pickled daikon radish for a burst of bright flavor and gut-healthy probiotics.
Pick Your Protein
Adding protein can elevate a simple side salad into a satisfying main course. A great way to boost your protein intake is to use any leftovers from a previous dinner, like grilled chicken. Protein-rich options such as fish, canned tuna, turkey, or hard-boiled eggs are excellent choices. Topping your salad with cheese or a Greek yogurt-based dressing can add both protein and flavor.
For added nutrition, consider including plant-based proteins like canned beans, lentils, marinated tofu, or tempeh. For a last-minute lunch, I love tossing a can of drained and rinsed chickpeas with any leftover veggies I have in the fridge. This makes for a quick, nutritious, and delicious meal.
Transform your salads with these protein-packed ideas and enjoy a more filling and nourishing bowl.
Toss In Some Grains
Including whole grains in your salads can boost the fiber, provide B vitamins, and add delightful texture. Hearty grains like whole-wheat pasta, brown rice, barley, wheat berries, farro, and quinoa are perfect picks for salads. Ancient grains such as amaranth bring a hint of nuttiness, while freekeh offers a touch of smokiness.
You can also incorporate whole grains by topping your salads with whole-wheat bread croutons or crispy baked whole-wheat tortilla strips for added crunch. These grains not only enhance the nutritional value but also elevate the flavor and texture of your salads.
For a tasty and nutritious option, check out one of my favorite simple and delicious quinoa salad recipe!
Don't Forget The Fats
Including healthy fats in your salads not only boosts satiety but also helps you absorb fat-soluble vitamins like A, D, E, and K from the veggies. You can add creamy avocado slices for a delicious dose of fats. Nuts and seeds such as walnuts, toasted pumpkin seeds, sliced almonds, pistachios, and sunflower seeds make perfect toppings. Opting for vinaigrettes and dressings that are yogurt or avocado-based can also provide you with some healthy fats.
Add Some Texture
Incorporating different textures into your salad, such as crunchy, chewy, crispy, or creamy, can make it much more exciting to eat. For a satisfying crunch, sprinkle nuts, croutons, crushed crackers, toasted chickpeas, or fresh apple slices over your salad. Adding dried fruits like dates, apricots, or figs introduces the perfect chewiness. Fresh salsa and citrus fruits like oranges can add a juicy burst to your bowl.
Exploring your texture preferences can help you find ingredients that make your salads more enjoyable and satisfying
Dress It Up
There's nothing like a colorful salad topped with a drizzle of flavor-boosting dressing. Olive oil and vinegar-based dressings are excellent choices, offering heart-healthy fats. If you prefer creamy dressings, incorporating ingredients like hummus, yogurt, and creamy avocado in homemade mixes can be delicious.
For a simple and fresh touch, try squeezing some lemon juice and adding a sprinkle of fresh or dried herbs. The recommended serving size is one or two tablespoons of dressing, ensuring you enjoy the flavors without overdoing it.
Elevate your salad game with these dressing ideas and enjoy a delicious, nutritious meal.
Hungry for more information ? Check out my previous posts below!
Let's connect! What are some of your favorite salads? Share your picks with me on Instagram with the hashtag #doseofnutrition
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