This meal is nutritious, versatile, and easy to make… but is there a formula to make the perfect salad? A salad can be the perfect way to consume a healthy meal and utilize some leftovers. From crispy and light, to hearty or crunchy, salads can be balanced with the perfect combination of carbohydrates/fats/proteins paired with essential fiber, vitamins, and nutrients.
For the steps to construct the healthiest salad, Cleveland Clinic Health Essentials suggests:
1. Utilize dark leafy greens for increased micronutrients
2. Add in “crunch” – such as crunchy raw veggies, sprouts, nuts/seeds
3. Add in some colour – a variety of colourful vegetables ensures a variety of vitamins, and minerals
4. Pack in the protein
5. Add some fruit
6. Utilize leftovers such as brussels sprouts or sweet potatoes
7. Try dressings with more vinegar and citrus components
EatingWell has suggested a formula for the quantities:
1. 3 cups of Greens: spinach, kale, lettuce, spring mix, etc.
2. ½ cup Vegetables
3. ½ cup Grain/Starch – couscous, quinoa, squash, sweet potato, etc.
4. 3 oz Protein – meat, fish, egg, plant-based source, etc.
5. ½ oz Cheese
6. ½ oz Garnish – dried fruit, seeds/nuts, etc.
7. 2 tbsp Dressing
As mentioned in Eat Right, oil dressings can provide important nutrients and facilitate absorption during the digestive process. Fats also promote the feeling of fullness to ensure the salad is a filling and satiating meal. These formulas also ensure variety – allowing for endless combinations that can change depending on availability and the harvest seasons!
Here are some examples of delish and nutritious salads:
Chopped power salad with chicken:
https://www.eatingwell.com/recipe/7917784/chopped-powersalad-with-chicken/
*high protein, nut-free, gluten-free*
Mango salad with peanut dressing
https://minimalistbaker.com/vibrant-mangosalad-with-peanut-dressing/
*gluten-free, vegan friendly*
Kale chickpea salad with trout
https://www.heartandstroke.ca/healthy-living/recipes/soupsand-salads/kale-chickpea-salad-with-trout
*includes 6 servings and 29 grams of protein!*
If you’re in the Langley area, Revamp Wellness has healthcare professionals that are available for nutritional advice and assist in creating an individualized plan!
References:
Cleveland Clinic Health Essentials: https://health.clevelandclinic.org/8-ways-to-make-a-super-healthy-saladinfographic/
Eat Right: https://www.eatright.org/food/planning-and-prep/snack-and-meal-ideas/healthy-salads
EatingWell: https://www.eatingwell.com/article/287864/the-one-formula-you-need-to-make-a-healthy-salad/