Is There Something Missing In Your Salad?

You my feel like every time you think of the word "salad", you think diet, restriction, not satisfying.


When I used to think of salad, I thought of the store- bought plastic container, iceberg lettuce, tomatoes, cucumbers, cold pre-cooked chicken, and packet salad dressing *insert disgust face*.


OR I thought yummy tasty salads could only be from restaurants.


The opposite is true.


Before nursing I wanted to be a chef. Growing up I remember eating out somewhere and thinking, "I could probably make this better at home." At least for my liking. For some reason I could never get that same belief about salads. Which makes no sense because they're the simplest.


One day I was at one of these new popular health food stops. The menu was full of salad and smoothie combinations. As I was eating I realized this handful of flavorless lettuce, plan chicken strips, bruised strawberries, and average blue cheese dressing that was sitting in front of me cost $15. It blew my mind I paid that much for what it was. I knew I could make this better in my own kitchen. I was disappointed that this health food chain I wanted to support had let me down but I'm so glad it did.

Eating salads isn’t a necessity to eating healthy. For me, however, they’re so versatile, quick, easy to prepare, and way get so much more out of your money putting them together at home.

You want to be a salad eater but aren’t sure where to start or what to put in it? I put together this non-conclusive list of over 100 ingredients plus recommended store bought dressings!


I also added 3 of my go-to salad recipes.


Enjoy! Get chopping! 🙂


Greens:

Spinach

Arugula

Lettuce (Butter, Romaine, Iceberg, Red Leaf)

Kale

Collard Greens

Cabbage (green & purple)

Bok Choy (Chinese Cabbage)

Beet Greens

Swiss Chard

Shredded Brussel Sprouts

Spring Mix

Vegetables:

Avocado

Sweet potatoes

Squash (Zucchini, Yellow, Butternut, Acorn)

Beets

Broccoli & Broccolini

Artichoke Hearts

Hearts of Palm

Sun Dried Tomatoes

Corn

Edamame

Eggplant

Asparagus

Olives

Radishes

Water Chestnuts

Bean Sprouts

Sugar snap peas

Carrots (sliced or shredded)

Cucumbers (sliced or diced)

Tomatoes (cherry or diced)

Mushrooms

Celery

Cauliflower

While Onion

Red Onion

Bell Peppers (yellow, orange, red, green)

Beans/lentils:

Black Beans

Pinto Beans

Garbanzo beans (Chickpeas)

Navy Beans

Great Northern Beans

Cannellini Beans (Italian Kidney Beans, or White Kidney Beans)

Red Kidney Beans (just red Cannellini Beans)

Black-eyed peas

Peas

Lentils (brown, green, red, yellow, black) (can get some pre-cooked from Trader Joe's)

Fruit:

Strawberries

Blueberries

Apples

Grapes

Peaches

Pears

Pomegranate

Mandarin oranges

Mango

Figs

Grains:

Quinoa

Farro

Barley

Bulgar

Couscous

Protein: (a great way to use leftovers!)

Prosciutto

Chicken or Turkey (baked, grilled, sauteed, ground)

Steak

Ham

Homemade bacon bits

Eggs (hard boiled, poached, soft-boiled)

Shrimp

Salmon

Smoked Salmon

Crab

Scallops

Tuna

Tofu

Tempeh


Nuts/Legumes:

Peanuts

Sliced Almonds

Walnuts

Pecans

Cashews

Pistachios

Pine Nuts

Seeds:

Chia

Hemp

Pumpkin (aka Pepita)

Sunflower

Sesame (black/white)

Flax

Poppy

Herbs:

Cilantro

Basil

Mint

Chives

Dill

Parsley

Green Onion


Cheese:

Feta

Blue

Goat

Parmesan

Mozzarella

Gorgonzola

Recommended Dressings:

Primal Kitchen Salad Dressings: Free of refined oil, dairy, soy & gluten

Ranch

Vegan Ranch

Caesar

Green Goddess

Balsamic

Greek

Italian

Dreamy (aka creamy) Italian

Cilantro Lime

Oil & Vinegar

Try their other condiments like:

Classic BBQ Sauce (no added sugar)

Jalapeño Buffalo Sauce


Tessemae's Dressings are also delicious.

Non-Traditional Dressings:

Hummus

Guacamole

Salsa

Tzatziki


3 of my Go-To Salad Recipes:

Summer Peach Spinach Salad with Avocado, Toasted Almonds + Goat Cheese

Arugula Beet Salad

Asian Chopped Salad


*Try to avoid salad dressings with:

  • Highly refined/hydrogenated oils [vegetable, peanut, soybean, corn, canola, cottonseed, palm, safflower grapeseed] - they're inflammation causing. Look out for “All About Fats/Oils” blog coming soon ❤️

  • Added sweeteners

If a salad dressing recipe calls for one of the oils above, swap it out for unrefined

or cold pressed extra virgin olive (evoo), avocado, macadamia nut, flax seed, or

walnut oil as see fits (see label for shelf life)


xoxo,

Chelsea



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