When someone mentions the idea of having a salad for lunch or dinner,
your first reaction may not be excited. You know salads are “healthy,” but
you seem to never feel satisfied after eating them. I have great news —
salads can be incredibly filling and packed with interesting, delicious
flavors. The perfect salad should contain a balance of micronutrients and
macronutrients. This will keep you satisfied for a long time and will provide
you will all the essential nutrients that you need.
- Carbohydrates (Fiber!)
While carbs might make you think of bread, pasta, and pizza, this
macronutrient contributes a lot to your salad as well. Fiber is a component
of carbohydrates that your body is unable to break down and absorb. It is
broken down by the bacteria in your gut, meaning that this carbohydrate
won’t increase your blood sugar levels. Salads are loaded with fiber. Dark,
leafy greens such as lettuce, kale, and spinach are the very base of your
salad, and these veggies contain a lot of fiber! - Healthy Fats
This is the part that will keep you full for a long time. Fats will also help you
focus as they play an essential role in fueling the brain. They also keep
your skin looking bright and youthful and are important for hormone
production and balance. If you skip the healthy fats, you’ll end up with a
sad salad! Add some avocado, olives, or salmon to your salad to really
make it a satisfying meal. You should also toss your salad with olive oil and
top it with crunchy nuts at the very end to add an additional source of
healthy fats. - Protein
Proteins break down into amino acids, which are the building blocks of
most molecules in your body! Add a source of lean protein to your salad,
such as chicken breast, tofu, fish, chickpeas, or beans. [edit to your
coaching preferences: vegan, paleo, etc.] - Probiotics
You’ve already added your prebiotics (fiber) which will feed the healthy
bacteria, but now it’s time to make your salad extra nutritious by adding the
healthy bacteria itself. Probiotics are found in all fermented foods, such as
kimchi and even pickles. You can also make a kefir dressing to add some
extra good bacteria. - Extra Toppings
This is the fun part—add whichever toppings you like! Play with textures
and flavors, such as adding crunchy nuts and seeds, chewy dried fruits, or
freshly chopped herbs. Instead of adding cheese, which can be high in fat
and might trigger intolerances in some individuals, try adding some
nutritional yeast. It has a very similar taste and contains lots of essential
vitamins! - Dressing
No salad is complete without dressing, but this is often where store-bought
salads go from being healthy to unhealthy. As previously mentioned, add
olive oil to your dressing for some extra healthy fats. Lemon, apple cider
vinegar, and tahini are also great and healthy liquid bases for your
dressing. Finish it off with some sea salt and pepper, and you have yourself
a substantial meal.
What’s your favorite salad toppings? Comment below and let me know. I’m
always looking for some new ideas I may not have thought of yet.