Boring salads? Not on my watch.
Many people find themselves uninspired when constructing a salad and no wonder. They usually throw some iceberg lettuce in a bowl, add some tomatoes and a cucumber and call it a salad.
Once you learn a framework for making a great salad, you’ll never find them boring again. I eat my salad right out of the salad bowl because it’s big–and it’s meant to be. This is an eight-ingredient power-house meal that will leave you feeling full and satisfied every time.
If you just want it as a side dish, it will feed four to six people. Even though the ways to make this salad are infinite, you don’t have to memorize a huge list of ingredient list – just remember this little rhyme which includes the categories to include for the perfect, nutrient-dense power salad:
- A green,
- A grain,
- A fat,
- A fruit,
- A color,
- A crunch,
- A bean,
- A bunch.
The most important thing is to have fun experimenting with different ingredients that match the category. You’re going to be a Power Salad Expert in no time!
- 2 cups (Green) Romaine, butter lettuce, kale, frisee, chicory, endive, Boston lettuce, arugula, mesclun, oak leaf, purslane, or watercress
- 1/4 c. (Grain) Cooked quinoa, elbow macaroni or other small pasta, wild rice, brown rice, polenta, or barley
- 1/8 c. (Fat) Avocado, chopped raw nuts (almonds, cashews, pecans, Brazil nuts, hazelnuts, walnuts) chestnuts, macadamia nuts, pine nuts, pistachios, or seeds (pumpkin, sunflower,etc.)
- 1/8 c. (Fruit) Diced apple, pear, sliced strawberries, blueberries, pomegranate arils, orange slices, Goji berries, cranberries, raisins, mango, or pink grapefruit
- 1/4 c. (Color) Purple cabbage, carrots, cucumber, tomatoes regular or heirloom, large or grape, red, yellow or green bell peppers, zucchini, asparagus, artichoke hearts, or corn
- 1/4 c. (Crunch)Celery, jicama, fennel, green onion, red onion, radish, watermelon radish, sugar snap peas, cauliflower, broccoli, or pepperoncini
- 1/4 c. (Bean) garbanzos, kidney beans, black beans, navy beans, split peas, or lentils
- 1/4 c. (Bunch) Parsley (regular or flat leaf), cilantro, basil, tarragon, dill, mint, sage, thyme, chives, or marjoram
- Top with your favorite vinegar – balsamic, white balsamic, rice wine –and enjoy. You don’t need to add oil because you’ve already added a fat and you don’t need to add spices, because you’ve got fresh herbs and the saltiness of the vinegar. Serves 1 hungry person.
- Eat and enjoy!