Five Tips for Building a Better Salad
Let’s face it: salads can be downright boring. And difficult to adequately fuel hungry endurance athletes. But they don’t have to be. A salad can be an easy way to get in a ton of nutrients from colorful veggies and lean protein. Follow these 5 tips to build a better salad that not only provides tons of nutrition but satisfies!
Start with a better base - the darker the color the better. I love baby spinach and arugula. Darker greens tend to be more nutrient dense - or pack more nutritional bang for your calorie buck - than light colored greens. Change it up by using a variety of greens vs. all the same. I love baby spinach and arugula. Some other options: baby kale, watercress, shredded brussels sprouts, red cabbage and swiss chard.
Boost the nutrients with a variety of vegetables and fruits. Focus on a rainbow of different colors, flavors and textures. Seriously, the list is endless here! From crunchy cucumbers, red pepper, celery, broccoli, carrots, radishes, beets, etc. The more variety the better. Adding fruit - such as berries, diced apples or pears, or sliced mango - adds another flavor component to your salad.
Pack on the protein. Adding protein to your salad makes it a more complete, main dish. I love flaked tuna or salmon, grilled chicken, leftover steak or beans, nuts and seeds if I'm feeling like sticking with a plant based option. Aim for at least 3 oz of meat/fish (which would look roughly like the size of the palm of your hand), 1/2 cup beans (about 1/2 of a fist) and about 2 Tbsp - 1/4 cup worth of nuts/seeds (1 thumb to a small handful).
Dress it up - with the real thing - but sparingly. Homemade vinaigrette's are best but if you crave a creamy dressing, try a yogurt-based one that you can find in the produce section of your grocery store. Check out the recipe for one of my favorite homemade vinaigrette’s over on this blog post. Also - never - and I mean never - reach for the fat free bottled version of your favorite salad dressing. It typically has more sodium and/or sugar added to it to mask the off flavor - and lots of preservatives. What’s more: we need some fat with our salads to help us absorb all the good-for-you fat-soluble vitamins found in all the veggies making up the base of the salad. Pour on the fat free dressing and you are missing out on all those nutrients!
Plus it up with with some super food extras. When working with clients, I’m always encouraging them to plus it up. What do I mean by this concept? Basically getting the most nutrition we can out of the calories we put into our body. You could eat 2,000 calories of cheeseburgers and fries or 2,000 calories of kale salads. Either way you may not gain or lose weight depending on your needs - but you’ll likely feel a LOT better eating the kale salads vs. the cheeseburgers and fries (now don’t get me wrong here - I love a good cheeseburger - and they are definitely OK to eat and enjoy once in a while). Plus-ing it up means whenever possible choosing the more nutritious option. Whole grain bread vs. white bread, adding blueberries to your basic bowl of cereal, topping your sandwich with avocado instead of mayo. So how do you plus up the salad? Top with some super-food extras! Nuts can add some crunch while also providing fiber and good-for you fat as will diced avocado (minus the crunch factor). Dried, unsweetened fruit like tart cherries, goji berries, or raisins will add a dose of sweetness and antioxidants. Hemp or chia seeds pack in some additional omega 3s along with fiber and essential minerals.
Bonus: To truly balance your plate, I love adding a complex carbohydrate to accompany or even top my salad to make it a complete meal. Aim for at least one grain (preferably whole) or starch serving such as 1/2 cup cooked farro, brown rice or quinoa, sprouted grain bread or dinner roll, or a medium diced sweet potato.
What’s pictured? Baby spinach topped with a homemade black bean burger (recipe below), roasted beets, red pepper, sweet potato, hemp seeds and avocado-ranch (the yogurt based kind of course!). What’s your favorite salad combination?
Super Easy Homemade Black Bean Burgers
Made with just 6 ingredients – these are a great burger alternative to have on hand for a quick lunch or dinner. I like to top mine with avocado, red onion and a slice of tomato.
Ingredients:
1, 15-oz can black beans (drained and rinsed)
2 Tbsp ketchup
1 Tbsp mustard
1 tsp garlic powder
1 tsp onion powder
1/3 cup oats
Directions:
Place all ingredients in a mixing bowl and mash with a fork or potato masher until combined/beans are mostly pureed.
Divide ingredients into patties. Makes about 4 large or 8 slider sized.
Bake at 400 degrees for about 7 minutes on each side or freeze for baking at another time. You can also cook in a sauté or grill pan for a couple minutes on each side.
Nutrition Facts per Serving (if making 4 large): 150 calories, 1g total fat, 27g carbohydrate, 6g fiber, 9g protein