Many people dislike salads and/ or do not feel satiated eating a salad for a meal. This unfortunate reality is due to the fact that most people make salads that are just downright depressing. If you throw raw spinach and cucumbers on a plate with some weak bottled dressing you will finish your meal feeling very sad and empty inside. If you are eating a salad as a meal and want to feel full a good long while- all food groups should be present – this means vegetables (obviously), protein, carbs, and fat. Vegetables contain a small amount of carbs. If you are reading this, you are probably an athlete, which means you are better off adding some additional carbs in the form of a fruit, starchy vegetable like yucca, a potato of some sort, or squash (any kind with a hard outer shell will be a better source of carbs than say a zucchini or a squash). Tessemae’s dressings are fantastic and never boring. They are olive oil-based and will add some healthy fats to your meal. Avoid salad dressings that have a laundry list of ingredients that you can’t pronounce, especially those that are loaded with sugar and/ or other sweeteners. Avocado is always a good idea.
Now that we know to include all the food groups, here are other ways to make your salads better :
Use ingredients with a broad range of textures- some toppings that are chewy (roasted mushrooms or marinated artichokes), crispy/ crunchy (sugar snap peas or macadamia nut), smooth and creamy (avocado or goat cheese).
Integrate a savory and a “sweet” element – apples and bacon, olives and tomatoes, blueberries and a salted nut **side note— I use the term sweet here with extreme caution. I am not advising you to put craisins or candied pecans on your salad – what I mean by a sweet, is something like a couple apple slices or a few berries – or a sweet overripe tomato. If you choose to add dried fruit, pay attention to the quantity and choose a variety with no added sugar especially if you are looking to lean out or lose weight.
Fresh herbs! Add them straight to your base of greens— big basil leaves, coarsely chopped cilantro or parsley can add an extra gourmet touch. Micro greens and fresh herbs are as nutrient dense as they are delicious.
Make your salad in big bowl, toss everything together, dressing included, and then serve on a different plate. It is crazy but the way you serve your food actually has a significant impact on your excitement about eating it. When your food looks good, regardless of if it’s a heaping pile of veggies or a bacon cheeseburger, you become more excited about eating it.
Season your salad just like you would any other meal- this means salt, pepper, and any other herbs or spices you like. Especially if you are going old school with just oil and vinegar or lemon juice as your dressing. Step it up by adding a couple spices that compliment your ingredients — (Southwestern salad? Add chili powder, cumin, and coriander seed), Greek? add oregano and garlic powder, Thai/ asian? Add some ground ginger and sesame seeds
The bottom line is, eating foods that are good for you can be boring a hell, but it doesn’t have to be. You can make healthy foods more satisfying by a) making sure your are eating enough of the things you need (i.e. protein, carbs and fat) b) taking that extra pinch of effort to make your food more palatable and appealing.