How to Build the Perfect Salad

567 0

salad1

 

We love salads at The Mighty Mite, especially during summer.  If you’re still sticking to a boring side of iceberg and croutons you’re missing out! Salads can be a versatile, easy and awesome one dish meals.

But how does one create a main course salad? We’re glad you asked.  It’s simpler than you think. Just follow our guide.

 

lettuce 1

START WITH GREENS

When it comes to greens, the darker the better since they tend to be the most nutrient rich. Here are some of our favorites:

Kale | Spinach | Collards | Swiss Chard | Arugula | Broccoli Rabe | Dandelion Greens

 

veggies

ADD TWO VEGGIES + ONE FRUIT

You’ve heard the saying, Taste the rainbow? Well, this is your chance. We eat with our eyes first and foods with lots of vitamins and minerals tend to be brightly colored. Try to pick produce from different color families. The possibilities are endless, of course. But here are some of our suggestions:

Sliced Radish |  Sliced Peppers (there are three kinds) | Diced Tomatoes | Cucumbers | Purple Shredded Cabbage | White Shredded  Cabbage | Cauliflower | Broccoli | Carrots | Golden Beets | Red Beets | Zucchini | Corn | Peas | Sprouts | Seaweed | Jicama | Onions | Mushrooms | Asparagus | Chopped Apples | Sliced Pears | Strawberries | Grapes | Mandarin chunks | Watermelon | Blueberries

 

Protein

ADD PROTEIN

The rule of thumb for protein is to keep the serving the size of the palm of your hand which should roughly be like a deck of cards.  Like produce there are many ways to go with this.  If opting for an animal protein, keep it a lean and  broiled or baked cut.

 

Stripped Steak | Chicken Breast | Ahi Tuna | Alaskan Salmon | Marinated Tofu | Tempeh | Black Beans | Chickpeas | ½ cup of Quinoa

Extras

2 TBSP OF GOODIES + 2 TBSP of DRESSING

This is where salad making can get dangerous. It’s easy to add hundreds of unnecessary calories by piling up the ranch and croutons. In terms of dressing, we strongly suggest making your own so you know you’re getting quality ingredients instead of a bunch of sugar. However, if you’re dining out, opt for a vinaigrette. You can also just squeeze a little lemon juice on top. Some of our favorite goodies or “extras” to add to our salad are:

Raisins | Dried Cranberries |  Sliced Almonds | 2 thin slices of avocado | Black Olives | Croutons | Multicolored Tortilla Strips | 2 Wasa Crackers | Sunflower Seeds

 

There you have it! Follow this guide and we dare you to be hungry afterwards.

 

 

Total 0 Votes
0

Tell us how can we improve this post?

+ = Verify Human or Spambot ?

About The Author

No Comments on "How to Build the Perfect Salad"

Leave a Comment

Your email address will not be published. Required fields are marked *