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! 🙂
Lettuce (Butter, Romaine, Iceberg, Red Leaf)
Cabbage (green & purple)
Bok Choy (Chinese Cabbage)
Shredded Brussel Sprouts
Squash (Zucchini, Yellow, Butternut, Acorn)
Broccoli & Broccolini
Hearts of Palm
Sun Dried Tomatoes
Sugar snap peas
Carrots (sliced or shredded)
Cucumbers (sliced or diced)
Tomatoes (cherry or diced)
Bell Peppers (yellow, orange, red, green)
Garbanzo beans (Chickpeas)
Great Northern Beans
Cannellini Beans (Italian Kidney Beans, or White Kidney Beans)
Red Kidney Beans (just red Cannellini Beans)
Lentils (brown, green, red, yellow, black) (can get some pre-cooked from Trader Joe's)
Protein: (a great way to use leftovers!)
Chicken or Turkey (baked, grilled, sauteed, ground)
Homemade bacon bits
Eggs (hard boiled, poached, soft-boiled)
Pumpkin (aka Pepita)
Primal Kitchen Salad Dressings: Free of refined oil, dairy, soy & gluten
Dreamy (aka creamy) Italian
Oil & Vinegar
Try their other condiments like:
Classic BBQ Sauce (no added sugar)
Jalapeño Buffalo Sauce
Tessemae's Dressings are also delicious.
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 ❤️
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)
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