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
*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
Want even more?
Subscribe and have the posts come to your inbox!