Salad Blueprint

A couple of years ago, I've struggled with eating enough greens. But 2.5 years ago, I was shown a simple way to make salads that I actually enjoy. I've been eating them almost every day since then. Here's a blueprint for a delicious and nutritious salad that you can customize to your liking.

A colorful, fresh salad

There will be no amounts in this recipe, as it's a blueprint. You can adjust the quantities based on your preferences and appetite.

For example, I love a lot of greens, but when you just start with regular salad-eating, you might want to use less and gradually increase the amount.

1. Greens Base

Choose one or mix:

  • Spinach
  • Arugula
  • Kale (massaged for tenderness)
  • Radicchio
  • Really any leafy greens you like

My go-to is spinach with arugula and some red radicchio.

2. Vegetables

Mix and match:

  • Avocado
  • Tomatoes
  • Cucumber
  • Bell peppers
  • Carrots
  • Red onion
  • Radishes
  • Beets
  • Corn

For me, avocado and tomatoes are a must. Avocado gives this fatty creaminess, and tomatoes add juiciness.

3. Crunchy Element (please don't skip this one)

Add some texture (best if roasted!):

  • Nuts (walnuts, almonds, pecans)
  • Seeds (pumpkin, sunflower, sesame)

I think this component is super-important and it's the one that got me hooked on salads. I love the crunchiness of nuts and seeds.

Usually, I roast like 500g of sunflower seeds at once and keep them in a jar. They last for a while and are a great addition to any salad.

4. Dressing & Seasoning

Here's what I use every day:

  • Olive oil
  • Lemon juice
  • Agave syrup (oh yeah, make that sugar tickle your brain to make you want more salad)
  • Salt
  • Pepper

It works perfectly (you'll need to figure out the proportions, though). But you can use any dressing you like. I did try it with mustard vinaigrette, and it was great too.

5. Extras

Something to make your salad more interesting:

  • Vegan greek style cheese
  • Dried cranberries or raisins
  • Fresh herbs (basil, cilantro, mint)
  • Olives
  • Pickled vegetables

I love adding some vegan feta cheese. It adds a lot of flavor and makes the salad more interesting.

Instructions

  1. Choose Your Base: Start with your chosen greens in a large bowl.
  2. Mix in Vegetables: Add a variety of colorful vegetables for nutrients and crunch.
  3. Add Crunchy Element: Sprinkle some nuts or seeds for texture.
  4. Dress It Up: Drizzle with your favorite dressing and season with salt and pepper.
  5. Toss and Enjoy: Gently toss all ingredients together and serve immediately.

Notes

  • Rotate your greens and vegetables to keep things interesting and nutritionally balanced. I love the "Rainbow" approach, where you try to get as many different colors as possible.
  • I use this salad as a side to my grains and protein. However, I did try adding teriyaki tofu and couscous to this salad, and it was a nice complete meal.
  • Remember, this is just a blueprint. Feel free to experiment with different combinations and proportions to find your perfect salad!