Many people see salads as bland, unfilling, and only a “diet” food, all of which can be true. Sure, if you throw in iceberg lettuce, tomatoes, and some carrots, chances are your salad will be exactly that. Because your salad doesn’t fill you up and it has just about no flavor, you add on dressing. In some cases that is not a problem if the dressing is all natural. Although, typical salad dressings we have in out fridge or at restaurants tend to be high in sugar, processed oils, and lacks real nutrients. After you’ve finished your salad, an hour later you’re still hungry and you give up on eating healthy because it doesn’t seem to be working for you. Now let’s back track on what was wrong. The salad contained no protein, healthy fats, carbs, and it didn’t taste good. After the dressing was added, it had fats, but they were made from artificial ingredients. In order to feel full and for your body to get proper nutrients, salads need more to them. Some people give these salads fancy names like Buddha Bowls or Nourish Bowls because that is exactly what they are! That doesn’t mean that they can’t be simple, but they need more to them. Salads can be delicious and nutritious!(lol I am Dr. Seuess)
The Basics
Every salad needs the same basic components. First is vegetables, or at least a dark leafy green. This includes romaine, kale, spinach, arugula, and more. These are all high in antioxidants and each one has individual health benefits as well. On top you can add as many extra veggies as you like. Which ones you choose can stay the same each time or vary as you make different salads. The more vegetables, the more colorful and you’ll recieve more vitamins. The second part is Protein. Protein allows us to build and repair tissue in our body. Without it, we can feel tired an hungry. Although it isn’t used as energy like carbohydrates and fats, it is still essential for the body to function properly. Additionally, protein keeps us feeling fuller than carbs and fats because it takes longer to digest. This does not have to be animal products, you can also get plant based protein. The next step is adding a healthy fat. Sometimes an all natural dressing covers it, or other add ons. These are another important part of a complete bowl because healthy fats contain good cholesteral which promotes a healthy heart. Depending on what you choose, there are additional vitamins and minerals. Avocado, nuts, seeds, and oils are all examples of fats. The last part of a soild salad is Carbohydrates. I add carbs because they are the body’s preferred energy source(being an endurance athlete, I LOVE carbs). Add all of these together and you’ll end up with a wholesome meal!
Mix and match or keep an overall theme to your salads! The possibilities are endless! Here are some that I have enjoyed:
