Blueprint to Building a Super Salad

September 24, 2021

Blueprint to Building a Super Salad

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Salads don't have to be boring...

When building a nutrient-dense, filling salad, it is important that you add items that will provide the most benefits for your body... this turns the plain, old salad into a Super Salad!

Today, I am going to provide you with a blueprint on how to build your own Super Salad at home!

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Blueprint to Building a Super Salad

1. Go Green

Generally, the base of the Super Salad will include greens. Mix up the variety! Add romaine, spring mix, spinach, arugula, etc... By adding a variety of different greens, you will receive a variety of different nutrients, not to mention a variety of tastes. 

2. Make It Filling

When making a salad, you want to make sure that it's tasty, nutritious, AND filling. You can do this with the addition of fiber (which will come thru the veggies and/fruit), protein, and fat.
You can add any plant-based protein, fish, chicken, eggs, etc. Protein is so important when it comes to building a salad. It is a critical part in giving your body the energy it needs while keeping you full for a long time. This is especially important if your salad is your meal and not just a side. 
Healthy fats are good for you. They are essential. Just like protein and fiber, healthy fats fill you up and keep you full longer. Healthy fats include avocados, nuts, seeds, olives, etc.

3. Load It Up

I loveeee to add a bunch of different veggies onto my salad. I chop up and throw on carrots, cucumbers, cherry tomatoes, fresh radishes, cauliflower, red onions, and whatever else I'm in the mood for. I also love to add brown rice onto my salads (it's a game changer) along with fruits such as strawberries, blueberries, raspberries, and more... YUM.

 4. Dress It...Carefully

Dressings can be tricky - some have unhealthy oils, saturated fats, and are full of calories. When looking for dressings, stick to those with ingredients that are easy to read, with minimum ingredients, and that are healthy! Here at Foods Alive, we have a wide variety of different plant-based dressings that are healthy and so, so, so tasty! You can get them here.

5. Make It Seasonal

One way to keep salads from getting "boring" is to utilize seasonal ingredients. That way the options will rotate every couple of months. Not only are your taste buds kept happy, but you also get a wider variety of nutrients.

6. Make It Easy

Sometimes it can be challenging to create salads from scratch everyday. To help with this, I tend to prepare my salads in bulk. Once or twice a week I prep however many salads I need. I will either make all the same kind or several different kinds depending on what I have on hand or what sounds yummy. A few tips: 1) if you are adding protein that needs heated up, store it in a different container. 2) don't add your dressing ahead of time, it will only make things soggy.

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Salads can be fun, yummy, and nutrient-dense without adding all of the unhealthy toppings and excessive amounts of calorie-dense dressing that are filled with harmful saturated fats.

When creating a salad, don't just create it because you think it's "low-calorie." Change your mindset from revolving around calories, to revolving around the nutrients and minerals that you are putting in your body.

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We want to see your super salads! Make sure to tag us in your Instagram posts @FoodsAlive for a chance to be featured!

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You can find us on Instagram, YouTube, Pinterest, Twitter, and Facebook @FoodsAlive!

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RESEARCH:

https://foodandnutrition.org/blogs/stone-soup/5-steps-building-perfect-super-lunch-salad/





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