Done properly, summer salads can be a great source of nutrients that keep you satisfied and energized without leaving you feeling overly full or fatigued.
Most salads are bland and boring with the same low-fat sugary dressings, and chewy lean protein tossed with lifeless lettuce. Spruce up your salads, while benefiting your body with the suggestions and recipes below.
Top 4 Salad Tips
1. Go Green
Grab a bowl and start building a green base by adding lettuce or leafy greens such as spinach, romaine, arugula, mâche, frisée, and watercress. Rich in antioxidants, fiber, vitamins, and minerals, darker greens contain more nutrients than lighter greens. Cook cruciferous veggies lightly for easier digestion.
2. Create Contrast
Spruce up your salad by creating contrast with the wide variety of ingredients below.
Vibrant veggies: greens (lettuce, spinach, arugula, etc.), tomatoes, peppers, carrots, cucumber, radishes, celery.
Flavorful fruits: apples, oranges, berries, cherries, pears, peaches, pomegranate, etc.
Quality proteins: beans, lentils, legumes, eggs, wild salmon, bison, beef, chicken, turkey, and cottage cheese
Natural fats: avocado, olives, extra virgin olive/avocado oil, nuts, seeds (flax, chia), raw milk cheese, etc.
Appealing additions: herbs, spices, hot sauce, salsa, guacamole, hummus, pesto, and Primal Kitchen dressings.
3. Pick Quality Protein
Don’t forget to add a high-quality protein to promote fat burning, increase satiation, and reduce cravings. Good sources of protein include lentils, beans, legumes, eggs, nitrate-free sausage, wild salmon, bison, beef, chicken, turkey, and cottage cheese. Look for organic, hormone-free, and antibiotic-free proteins. For more anti-inflammatory omega-3s and immune-boosting conjugated linoleic acid (CLA), select pastured, free-range or wild proteins.
4. Dress With Success
Steer clear of most supermarket dressings. They’re loaded with harmful ingredients such as vegetable oil, refined sugars, pasteurized dairy, preservatives, and artificial coloring. Dress your salads with success with Primal Kitchen dressings or a Super Simple Vinaigrette. Simply combine the following ingredients and mix well: 2 cloves minced garlic (optional), ¼ cup citrus juice or vinegar, ¾ cup extra virgin olive/avocado oil, sea salt, and black pepper.
Super Satisfying Salads
Each recipe yields 4 servings. Taste and adjust the seasoning before serving.
Wellness Coach, Functional Diagnostic Nutrition® Practitioner,