IT’S SALAD SEASON.
And we’ve got a problem. Too often I see clients make salads wrong… either too skimpy or too loaded. Time to learn how to make salads that are just right!
Welcome to SALAD SCHOOL!
SALAD SCHOOL SYLLABUS
It’s a 3-Part Series…
This week: Salad Anatomy
Next week: Salad Dressings + Boosts
In 2 weeks: Salad Combos
Get excited! This is gonna be fun! 😍
Lesson 1: Anatomy of the Perfect Salad
👉SIDE SALAD =
VEGGIES + DRESSING
A side salad is super basic. Its goal is to add veggies to meals like pizza or steak & potato. It’s NOT a meal on its own.
When making a side salad, chop up your colorful veggies & toss w/ some dressing. Done.
A side salad does NOT need to be balanced because the rest of your meal will give you balance.
👉MEAL SALAD =
VEGGIES + PROTEIN + CARB + FAT
A meal salad needs to be robust & balanced to be satisfying. A good rule of thumb is to make meal salads that are visually 2/3rds veggies + 1/3rd all the other stuff (protein-carb-fat).
PS: Meal salads can also be “party salads,” just make them in a bigger batch & share w/ a crowd.
Keep yourself out of a salad rut by making salads with a VARIETY of produce. Check out this list to help spark some ideas. And I highly recommend adding fresh herbs like mint, basil, or cilantro and/or fresh fruit like grapes, berries, peaches, or mango.
1/3rd: PROTEIN + CARB + FAT
Be sure to include each one of these parts to create a balanced & satisfying meal.
Protein adds staying power. This includes chicken, salmon, tuna, steak, egg. But also try plant-proteins like garbanzo beans, seasoned lentils, edamame, nuts/seeds. And consider warming up your protein to make the salad even more satisfying.
Carbs add mental satisfaction. This includes sprouted bread croutons, crushed tortilla chips, sweet potato fries, pizza croutons, tater tots, brown rice, quinoa, roasted butternut squash, grilled corn, granola. Not feeling carby? Skip it. Just double up on the protein to make sure the salad is still uber satisfying.
Fat helps us absorb nutrients from the salad. This includes dressing and other fats such as avocado, olives, cheese, or a sprinkle of nuts/seeds. And next week’s Salad School lesson is all about dressings… how to make everything from dairy-free ranch to simple 3-ingredient options. And how to buy a good dressing for all those days we just don’t wanna make it! 🙌