Hearty Salads and Easy Dressings

by Michelle Dwyer | Sep 3, 2015 | Blog, Health, Recipes, Vegetarian/vegan

I was inspired to write this post based on a recent article that claimed salads had no nutritional value and should be avoided. I won’t bother sharing the article, from a major daily publication, but I will say that if you are talking about iceberg lettuce drowned in highly processed dressings full of unhealthy fats, sugar and additives, then yes I would agree. However, maybe it is because I’m from California or maybe it’s because I think of salad SO differently, but I think a hearty salad is not only very nutritious but delicious as well! The key: choose quality ingredients and go for variety!

Here’s my easy “Build a Hearty Salad” formula:

• Choose a protein

• Choose some vegetables

• Choose some greens

• Add some healthy fats

• Optional: add some beans

• Optional: add some whole grains, starchy vegetables or fruit

Protein: 3 oz (size of a deck of cards)

• chicken
• turkey
• grass-fed beef
• fish or shellfish
• hard boiled egg
• cheese*
• edamame
• tofu
• tempeh
• beans or lentils*

Vegetables: Pick 2 or more (1+ cup total)

• asparagus
• broccoli
• cauliflower
• cucumber
• red bell pepper
• green beans
• tomatoes
• zucchini
• carrots
• artichoke hearts
• onions
• mushroom

Greens: 1-2 cups

• cabbage
• kale
• mixed greens
• spinach
• arugula
• fresh herbs like parsley, cilantro, dill or basil

Healthy fats: 1-2 T.

• Nuts and seeds: almonds, walnuts, sunflower seeds, pistachios, pumpkin seeds, peanuts, pine nuts, Brazil nuts, hemp seeds, chia seeds, flax seeds
• cheese*
• olive oil
• avocado
• olives

Beans & legumes: ½ cup (optional)

• beans: garbanzo, black, pinto, kidney, white or cannellini
• lentils

Whole Grains, Starchy Vegetables or Fruit: 1/3- 1/2 cup (optional)

• quinoa
• barley
• millet
• bulgur
• brown rice
• sweet potato or yams
• beets
• winter squash like roasted butternut or delicata
• pomegranate seeds
• berries like strawberries or blueberries
• fresh figs
• citrus like orange or grapefruit
• mango

*some foods could count in either category: for example, cheese could be a protein or a fat and beans/lentils could be the protein in the salad or added for more fiber!

A few other tips and suggestions for building your hearty salads:

• Choose organic whenever possible! See my previous post on Buying Organic for more information.
• Go for variety and start with ingredients you love. The beauty of this list is to mix and match with the nutritious foods you already enjoy eating. Be creative!
• Raw vegetables hard for you to digest? No problem. Lightly steam vegetables and then cool and store them for salads later. Or use leftover roasted vegetables from a previous meal. In fact, the entire “salad” can be thrown into a pan on medium heat and eaten as stir-fry if your body doesn’t do well on raw or it’s winter and your body wants warm food.
• Don’t skip the fat! You need healthy fats to help you absorb those wonderful fat-soluble vitamins like A, E, and K.
• Don’t have time to make a salad every day? Consider my favorite thing: Salad in a Jar (lots of great ideas on this post too!)
• Most pre-made dressings are full of sugar, processed oils, and additives. There are a few better options out there, but in general I suggest making your own dressings. (See below for a few ideas and suggestions.) If you are out or don’t have a lot of time, fresh lemon juice, olive oil and a little black pepper will always be delicious!

Easy Dressings

Balsamic Vinaigrette

• 3/4 cup extra-virgin olive oil
• 1/4 cup balsamic vinegar
• Sea salt
• Fresh-ground pepper
• Optional extras: spoonful of mustard, minced shallots, minced garlic, minced fresh herbs, teaspoon dried herbs, small spoonful of honey or maple syrup

“Creamy” Greek Dressing

• 1-2 tablespoons of olive oil
• 1 tablespoon Dijon or stone-ground mustard
• 2-3 tablespoons of tahini or hummus (to taste)
• 1-2 tablespoons of lemon or apple cider vinegar
• sea salt and pepper to taste
• optional: fresh or dried dill
• water to thin, if necessary

Asian-Style Dressing

• 1/4 cup orange juice
• 1 tablespoon of orange zest
• 1/4 cup rice vinegar
• 1 tablespoon toasted sesame oil
• 1 teaspoon fresh ginger, finely grated
• EITHER 2 tablespoons reduced-sodium tamari, reduced-sodium soy sauce, or Bragg’s amino acids OR 1 ½ tablespoons of white miso

Lemon-Mint Vinaigrette

• 1/3 cup lemon juice
• 1 tablespoon Dijon or stone-ground mustard
• 1 clove garlic, minced
• 1/3 cup extra-virgin olive oil
• 1/3 cup chopped fresh mint
• 1/8 teaspoon salt
• Freshly ground pepper, to taste
• Optional: dash of honey or maple syrup

What is your favorite thing to put into a salad? Do you have a go-to combination that works for you or do you like to mix it up?