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.
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
- Choose Your Base: Start with your chosen greens in a large bowl.
- Mix in Vegetables: Add a variety of colorful vegetables for nutrients and crunch.
- Add Crunchy Element: Sprinkle some nuts or seeds for texture.
- Dress It Up: Drizzle with your favorite dressing and season with salt and pepper.
- 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!