Salads sometimes get a bad wrap: boring, bland, and lacking in substance but with a little creativity and the right ingredients, salads can be a delicious and nutritious meal. Here are my 5 components to make the perfect salad every time!
5 Components
- Greens – You don’t have to pick just one. Choose a variety of greens and mix them. I love romaine and kale together. Spinach, red and green leaf, swiss chard, and collards are other good options. Remember, the darker the green the higher the nutritional value.
- Protein – Whether it’s tofu, tempeh, meat alternatives, or beans protein adds substance to the salad and keeps you satisfied. Aim for 15-30g.
- Something Sweet and Colorful– Sweetness balances out the savory flavors. Fruits like strawberries or blueberries are a good way to add some sweetness but you can also use veggies like red bell peppers or tomatoes. Let those bright and vibrant colors pop out from the green background.
- Crunch – Crunch gives the salad some texture. I used crispy wontons in this crispy Asian salad. You can also use nuts, tortilla strips, fried onions, or vegan bacon bits.
- Dressing – Last but certainly not least is the dressing. Whether it’s a vinaigrette or a cremier dressing a nice dressing compliments your salad. I tend to go with light dressings for lighter lettuces like romaine and micro greens and heavier dressings for the greens that are more sturdy like kale and collards.
Salads are more than just a pile of greens. They’re a canvas for creativity. Experiment with different ingredients and flavors to find your perfect combinations. Share your creations and ideas in the comments below!
