Creating the perfect salad is easy with a few simple steps. Begin with leafy greens like spinach or arugula. Add texture with nuts or seeds, and brighten your salad with colorful veggies and fruits. Finish with a protein source such as avocado or quinoa, and don’t forget a homemade dressing for that extra flavor boost!
When I tell people that I am vegetarian, their response is often “Oh, you must eat a lot of salads.” The answer is yes, while it’s not all I eat, I do eat a lot of salads.
But I’m okay with this, because I love salads. This is because I make them fun, flavourful, and interesting – not just a bowl of pale lettuce with a wedge of tomato. I make each salad enticing and unique enough that no two are ever the same.
There are many different salad combinations you can put together to do just the same. Try your best to eat at least one salad a day because they are raw, fresh, cleansing and can be filling enough to enjoy as a meal by itself or complement another meal.
Read more: 5 Salads for Your Next Camping Trip
What Makes a Salad Perfect?
A perfect salad begins with fresh, crisp greens. Mix in a variety of textures from nuts, seeds, or raw veggies, and add vibrant colors with carrots, beets, or berries. Protein sources like avocado or chickpeas will keep you satisfied, and a tasty homemade dressing ties everything together.
Creating the perfect salad involves four key elements:
1. Greens: Start with a base of greens, mixed greens, spinach, arugula, baby kale, leaf lettuce, or Boston lettuce – anything leafy and green will work!
2. Texture: Add something else for texture – almonds, pumpkin seeds, sunflower seeds, walnuts, cashews, hemp seeds, sun-sprouts, apples, jicama, or raw crackers all work.
3. Colour: Add colour with carrots, cucumber, beets, mango, squash, goji berries, sea vegetables, or fresh herbs.
4. Protein: Bulk it up with sliced avocado, sprout beans, chopped nuts, or sprouted grains like quinoa or millet, wild rice, or marinated tempeh.
You can read how to prepare bean salad here.
Remember to add a delicious homemade dressing like the one in the recipe below.
Simple Homemade Salad Dressing
Enjoy the freshest salad greens by growing them in your garden or small pots at home. If gardening isn't an option, buy greens from local farmer’s markets or health-food stores for the best quality.
Ingredients:
- ½ cup organic olive oil
- ¼ cup apple cider vinegar
- 1 tablespoon raw tahini or Dijon mustard
- 1 tablespoon maple syrup or pure honey
- 1 teaspoon lemon juice
- Pinch of Himalayan rock salt
Tip: Salad greens are especially delicious when you can pull them all right from your own garden! Even if you don’t have a garden, you can set up little pots around your home and have fresh salads all year round. Otherwise, you can buy fresh greens from a farmer’s market and your local health-food stores.
Tasty and Nutritious Ingredients for the Perfect Dinner Salad
Combine mixed greens with roasted veggies and a grain like quinoa for a satisfying dinner salad. Top with sliced avocado, nuts, and a homemade vinaigrette for a meal that's as nutritious as it is delicious.
Transform your dinner with these easy salad recipes:
Quinoa & Roasted Vegetable Salad
Mix cooked quinoa with roasted veggies like bell peppers and zucchini. Top with avocado slices, nuts, and a lemon vinaigrette.
One of the most popular salads is Broccoli Raisin Salad.
Spinach & Berry Salad
Combine baby spinach with fresh berries, sliced almonds, and goat cheese. Toss with a balsamic vinaigrette for a light yet satisfying meal.
Chickpea & Mediterranean Salad
Blend chickpeas with cherry tomatoes, cucumbers, olives, and feta cheese. Top with olive oil, freshly squeezed lemon juice, and a sprinkle of herbs.
