If you truly know me you know that I am a salad person. I can eat salads all day long. I truly love vegetables and I love the process of creating what I believe to be the perfect salad. I realize that not everyone enjoys a salad quite the way I do but I also think that it is because there is an art to making the perfect salad. So, here are some of my “salad pointers” to try for yourself or when you go to a salad bar.
Picking the salad dressing is always the final step but I feel it is one of the most important parts of a salad so this is my first point. It can either make or break the nutritional content of a good or bad salad. I advise to keep the dressing to olive oil and balsamic vinegar (and not too much of it) and maybe you can add a bit of dijon mustard and even a teaspoon of Parmesan cheese. Who wants to get a salad where it is drowned in dressing, croutons, or other unhealthy toppings. Stay away from toppings that are fried or sauteed (they are often drenched in both olive oil and butter). When preparing your own salad, you can add raw veggies or roasted. You can add beans and grains and also a bit of chopped nuts and or seeds as well add fresh fruit or dried fruit. Don’t forget about adding your lean protein. Eat grilled or steamed or boiled. You can forget ordering the breaded chicken cutlet! Also, when possible, eat a salad that reflects the season. And make sure your salad has color! It makes it more interesting when the salad has a rainbow of fresh colorful veggies. Sometimes, it’s not uncommon to feel overwhelmed by the choices of toppings at the salad bar. I try to keep it simple. Stick to 5 toppings. In this case, less is more! But, always make sure to include protein (chicken, fish or vegetarian protein like tofu or tempeh), carb (beans, grains, fruit) and healthy fat (avocado, nuts).
If you click here you can find a great easy fall salad to prepare (I used leftover steak from dinner the night before that I heated up and roasted squash that I placed over a bed of spinach). Not big on making your own? That’s ok. Click here to find locations for your nearest Sweetgreens, Chopped and Just Salads healthiest salad stops. For more ideas, feel free to contact me at rachel@livehealtynyc.com