For me, salads are a super simple go-to meal. I just toss some ingredients together, drizzle a little something over it, and I’ve got a delicious and nutritious meal! I do have a few staples I always keep going back to so that when I don’t have much time to bounce around the kitchen and decide what I want to eat, it just all magically falls into my bowl without much thought!
The right salad isn’t boring at all, and can be bursting with flavours and textures. It’s just about finding what you like and what works! Here are my tips & tricks for creating the ultimate super greens salad!
1. Choose your super greens A salad has to have greens, and the more nutrient dense they are the better. Go for greens like watercress, spinach, chard, rocket, kale, silverbeet, and even get creative with things like dandelion leaves! Aim for a mix of 2-3 options.
2. Choose your protein I always add some form of protein to my salads, be it animal protein or veggie. Smoked trout, chicken, quinoa, broccoli, hummus, beans, lentils, pumpkin seeds are all great options! If you’re veggie, make sure you combine your proteins (ie – pumpkin seeds, quinoa AND hummus)
3. Choose your fats I absolutely love avocados, and rarely a salad goes by where I don’t include it. I think it’s an amazing food and just love the creaminess it adds to my salads. If you’re not an avocado fan, coconut flakes, chia seeds, flax seeds, and walnuts are all really good options. You could aim to mix 1-3 fats in your salad.
4. Add some crunch I do this 2 ways, both with nuts and with veggies. For the nuts, choose some crunchy nut such as almonds, pecans, or some even cashews. For the veggies, I love carrots, cucumber, grated beetroot, and radishes.
5. Dress it up the dressing is key to good salad! I love my avocado dressing (here) but if I’m already having it chopped up then I opt for something else. Try a mix of tahini, olive oil, and lemon, or honey with mustard, or even some apple cider vinegar with miso.
6. Superfood it this is another chance for you to power up the salad. Add some gut-loving sauerkraut or kimchi, add some spirulina to the dressing, toss in some goji berries, hemp seeds, or top it with some sprouts!
7. Sprinkle this is your last layer, so make it count! A last sprinkle of pepper, some dulse flakes (which is a seaweed and a good source of iodine), some crushed chilli flakes, some capers, some chopped olives, fresh herbs, kale chip crumbs (nothing goes to waste in my kitchen!), as long as it’s tasty and can be sprinkled, use it!
There we go, my 7 steps to easy and speedy salad building! When I do run home for lunch during my break, it has to be something that doesn’t take too long to build so I can sit and enjoy instead of spending all of my time off fussing about my fridge.