Need some tips for eating more salads? I have a round up of reasons to crunch away and make healthy and creative salads a regular habit.
My goal with KERF has always been to answer the question “How do you eat real food?” Most people know the why and the what. If you asked 100 people on the street “What should you eat to be healthy?” I bet SALAD would be one of the top answers. I try to eat at least one salad every day. Sometimes it’s a big meal-sized bowl packed with all kinds of things, and other times it’s a simple side salad while I’m out, just trying to get something green in my dinner. And sometimes it’s blended into a smoothie! Greens (and all vegetables) should be the foundation of our diet, so here are a few ways to eat more of them.
Think outside of the salad box.
When someone says “eat more salad”, I’m sure that the first thought of many people is a bland iceberg lettuce bowl with some gross prepared dressing. Maybe with a few mealy tomatoes and some croutons thrown in. The exact kind of “meal” that would leave you hungry 30 minutes later. Remember, salad doesn’t have to mean boring, and food bloggers will let you know that you can put anything atop of greens and make yourself a meal : )
Check out Brittany’s post on 12 meal-sized salads for lots of great ideas!
Have a well-stocked fridge
You are only as healthy as your fridge. It’s hard to have a great meal-sized salad for lunch if all you have in your fridge is wilted mixed greens. You’ve got to do a little bit of planning to make sure you have the right ingredients. Consider these prepared salads as quick toppers for your greens too: sardine salad, tuna salad, salmon salad, egg salad, chicken salad, lentil salad, hummus. Y’all know I love some leftovers over greens too ; )
Have a kick-ass dressing already made
I happen to be super picky about bottled dressing. I had one Caesar dressing I loved from Whole Foods, but I can’t seem to find it where I used to buy it. They either moved it or it’s gone! That’s really it – anything shelf stable I find tastes too oniony or something. But the good news is that you can make your own dressing super fast. Or, if you’re on a roll, make it in advance! This is my all-time favorite creamy dressing, but most often I just go with some olive oil, lemon juice and honey drizzle, or even a drizzle of prepared pesto.
Garnish with a great rich topping
This is absolutely key for me. If I have a salad that just has greens and veggies, I am left feeling a little empty (unless it’s a side salad). In my opinion, great salads need a sprinkling of good stuff: cheese, avocado, nuts, croutons. Even roasted vegetables take it to the next level. So don’t assume that if you’re having a salad you have to skip the blue cheese crumbles. Just be mindful of how much you add.
Mix up your greens
As in, don’t always use mixed greens, which can get soooo blah. I tend to buy one type for a month, get sick of it and then switch things up. I go on kicks with arugula, kale, and crunchy romaine. Here are three of my favorite kale salad recipes: Easy Summer Massaged Greens, Tropical Kale Salad, Pesto Kale Salad.
Procure quick proteins
To really make your salad into a meal, you need some protein and fat to sustain you. Here’s a list of my go-to toppings:
- Chicken
- Shrimp
- Tofu
- Tempeh
- Steak
- Beans
- Tuna
- Fried egg
- Cottage cheese
- Veggie burger
- Chicken sausage
- Smoked Salmon
But, of course, this goes back to #2 – if you don’t have these in your fridge (and hopefully already prepared!) you’re outta luck. I am always planning my dinners so I can reserve a little extra in the fridge for lunch salads the next day. But when you’re really in a pinch, canned fish and fried eggs are ready in minutes.
I wrote a post a few years ago about The Perfect Salad. I’d love to hear what yours would include!
Christina @ montessoriishmom.com says
I love your graphic on salad dressings! I frequently make my own dressings, but am kind of lazy about it. I need to start adding herbs and seasoning to take it to the next level. Thanks for the inspiration!
Melissa says
I really love all the ideas for making salad dressing at home! I never realized how easy it could be and I love that it is customizable!
Charmaine Ng | Architecture & Lifestyle Blog says
Proteins are the way to go for a filling salad! I used to hate them and think they were overpriced, but now, they’re staples for me.
Charmaine Ng | Architecture & Lifestyle Blog
http://charmainenyw.com
Jill says
And happy International Women’s Day!
LOVE salads – for lunch or supper. We introduced my husband’s family to the concept of a big, bountiful salad for supper, this past summer. They’re very much ‘meat and potatoes’ folks, but we co-hosted a BBQ with tons of grilled veggies (and fruit – grilled pineapple is amazing on salads!) and paired it with a variety of greens from their garden. We grilled shrimp and salmon and chicken, and baby potatoes, so everybody got their ‘meat and potatoes’ fix as well. I’m totally a volume eater, so a plate that’s piled high with veggies is one of my favourite meals.
Annie says
I truly LOVE a good salad. I can happily eat one daily, full or crunchy cold lettuce, simple proteins, and a light drizzle of dressing. I dot love sweet things on my salads like fruit or craisins but give me all the goat cheese!
Jodea says
Such a good post – salad does not have to equal limp lettuce and watery tomatoes! When my fiancé started getting a bit bored of our lunch salad every day I began roasting a big batch of veggies a couple of times a week to add in. No complaints since! They really elevate the flavour and add a rich, smoky sweetness.
KathEats says
My favorite topping!
Amy says
Do you re-heat the veggies the next day or just put a few cold ones over the salad? Thanks
Carrie this fit chick says
LOVE this post idea!! I love salads and I think people get caught it with the stigma around them… you can do pretty much anything with a salad. Maybe we should just stop calling them salads and people would eat more of them, hah
KathEats says
Haha you’re right!! “Power Bowls”?!
Carla says
Kath, I’m always so jealous of those who can eat salads every day, because in all honesty, the raw vegetables make my stomach hurt like crazy – I think I have IBS or something similar. Do you have any recommendations for salads that are easier on the stomach?
KathEats says
You might just not be used to eating so much fiber at once? Maybe just do a small portion of the raw veggies and lighter greens like mixed greens and then more protein/fat toppings that are lower in fiber.
Mel says
Carla, definitely seek the advice of your doctor, and see about getting tested to find out if you have IBS or another digestive issue that is causing your pain after you eat raw veggies. Smaller portions won’t help if you do have IBS. Also, your doctor can give you recommendations for diet adjustments so you can still incorporate fresh foods in your diet. Salads aren’t the only key to eating healthy!
Jess says
My favorite salads include canned beets (I know I’m weird but I love the canned ones!!) and salted sunflower seeds! I also usually top them with a fried egg so the yolk runs into the greens. Also worth mentioning if I don’t prep a huuuuuuge salad early in the week I don’t eat it throughout the week. I love salad but being home with a baby means I have to grab food quickly so no time to chop. Also huge fan of throwing dinners leftovers on top. Today will be pre-prepped salad topped with a slice of last night’s frittata and topped with avocado and hot sauce. Frittata had potatoes and crunchy kale on top.
Amy says
Have you tried any of the Salad Girl line of dressings at Whole Foods? They are vinegarettes and come in several varieties! Curry and fig and an apple one are my favorites! They taste like a homemade,fresh, dressing but so convenient for lunches at work! ??
KathEats says
I haven’t – thanks for the rec!
Taryn says
Favorite toppers – sesame seeds, avocado, hard-boiled eggs, goat cheese crumbles, leftover sweet potato fries, banana peppers. I started adding a bit of the juice that comes with the banana peppers along with olive oil as my “dressing,” and it really is the best!
Tracey says
I love the tip about saving a bit of dinner to put on top of a salad the next day. Why has this never occurred to me? I have been trying to get more greens into my diet, so I am going to start this immediately. : )
Sam @ Hygge Wellness says
Love your salad chart!! I totally agree- the key to a filling, delicious salad is having a little bit of each one of those components. Thanks for sharing!
jordan @ dancing for donuts says
THANK YOU for this!!!! i’m on a mission to eat at least one salad a day this spring, especially since so much more produce will be in season! lately i’ve just been throwing everything i can find in a bowl, and you’re so right, the key is having a well-stocked fridge! i definitely want to try more homemade salad dressings, so that infographic is amazing! thanks for sharing 🙂
Debbie says
I gave a nutrition talk last night and began by asking my audience what “healthy” means and you bet that “salad” was the top answer! Your salad dressing infographic is creative and informative, great ideas to mix up the dressing flavor!
Brittany says
Gah! I love this post so much. I’m the same way with trying to eat one large salad a day and I love adding something rich and/or sweet to make the salad more satisfying. Chopped apples or roasted sweet potatoes are my go-to. Thank you so much for linking to my meal sized salad round-up too! 🙂
Izzy says
Love this post! x
Izzy |http://www.pinchofdelight.com
Jeanie says
I’m terrified to even mention this here, but the dressing I’ve been loving is the one from Olive Garden. Besides the restaurant, they sell it at Walmart and Sam’s Club and I would imagine many other places.
KathEats says
Haha if it’s good it’s good!
Katelynn says
You’re not alone! I love the Olive Garden salad dressing!
Linda @ The Fitty says
My gosh, I am a salad HOG. I love salads so much and I really love that infographic you used. The hardest part if that I dont have fresh produce in teh fridge, being a college kid and all, I don’t have time to get fresh produce every 3 days and that’s something I want to work on since I love eating salads.
Catie says
Great post! The chicken sausage is a great idea, might keep some extra in the fridge for our Thursday night quick meal or leftovers.
I am just starting out on my nutrition/fitness/lifestyle blog! Would love to keep in touch. I am an RD as well – in the clinical world!
Drake Collin says
Hey Kath, thanks for sharing your secrets. I usually eat at least 1 salad a day but the truth is it’s kinda hard to prepare and I barely even do have time for that due to my tight work schedule.