Salad is something I have almost every day. I am constantly changing up my toppings and dressings to create new #solutions to enjoy. I believe salads have built up the reputation as a “diet food” in the past. Meanwhile, salads are actually a great nutrient dense meal and a convenient way to consume a large variety of foods in one bowl. You can throw in as much or as little as you’d like to create your preferred recipe.

Salads may be consumed hot, cold or at room temperatures. During this season (winter), I really enjoy tossing up a warm grain-based salad. This salad can be served as an appetizer, a side dish or your meal.

To Make It A STARTER:

Choose your base: kale, spinach, mixed greens or arugula. I try to choose ones rich in color for higher antioxidant content!
Next add a protein of choice: chicken, beef, turkey, hemp seeds, chickpeas, beans, tofu
Pick a healthy source of fat: olive oil, avocado, tahini
Finally, dress it up with a light dressing!

To Make It A MEAL:

Along with the steps above, add in some of your favorite vegetables and a complex carbohydrate: buckwheat, quinoa, brown rice or starchy veggies!

Quinoa: this a great source of carbohydrates and protein. About 1/2 cup quinoa (cooked cooked ) provides 7-9 grams of protein. Quinoa is a gluten-free grain, that is rich in fiber and a great substitute for rice or bulgur in recipes!

Sources of Protein To Add:

Eggs | Hard-boiled, poached, scrambled, soft boiled
Plant Based/ Vegetarian Proteins | Beans, Lentils, edamame (organic), tofu (organic), tempeh, veggie burger (Dr Praguer’s are my favorite)
Seafood | Tuna, salmon, tilapia, flounder, mahi mahi, shrimp, scallops, trout (opt for grilled & wild caught, not fried).
Meat | Chicken, turkey, steak, lamb (opt for grass-fed, organic and baked or grilled)

VEGETABLES TO ADD:

Greens | kale, lettuce (romaine or butter), escarole, frisée, iceberg, radicchio, spinach, watercress, swiss chard, sprouts
Non-Starchy vegetables | asparagus, artichoke hearts, cucumbers, bell peppers,red onion, red cabbage, broccoli, celery, mushrooms, jicama, tomato, cauliflower, radishes
How To Prepare: Try your roasted, grilled, marinated, raw or pickled for variety

CARBOHYDRATES

Grains | quinoa, barley, brown/wild rice, buckwheat, soba noodles, millet, amaranth
Starchy vegetables | beets, parsnips, carrots, peas (snow peas, sugar snap peas), sweet potato (roasted/baked), corn (organic, non-GMO)
Add Fresh Fruits Or Dried Fruits | sulfate free or unsweetened.

GOOD FATS

Oils | Avocado, olive oil, avocado oil, walnut oil, grape seed oil, truffle oil, coconut oil
Olives|(my favorites are kalamata)
Seeds | Pumpkin seeds, sunflower seeds, sesame seeds, hemp Seeds, chia Seeds, flaxseed
Nuts | Almonds, pecans, walnuts, cashews, pine nuts, Brazil nuts, macadamia, pistachios (use raw, toasted or unsalted)