A Formula for Making the Perfect Salad Every Time

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.

  1. 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!
  2. 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.
  3. 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.]
  4. 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.
  5. 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
  6. 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.

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