Simple Nutritious Salad

Simple Nutritious Salad

In my opinion salads are awesome!!! You can throw practically anything you like into a salad, add a dressing and it will turn out great (Well, most times it will!!!). Here is how I make salads at home for the boys and myself.  I make salads using a formula I created over 20 years ago, and it still works to this day. You have six main components to work with; a base which is normally 2 cups, followed by ½ to 1 cup of starch, ½ to 1 cup of fruits or vegetables, ¼ to ½ cup protein, ¼ cup of toppings and a dressing. If you mix this all together then you have a pretty balanced nutritious meal, that you can change the ingredients practically every day so you should never get bored with your choice of salad – no more lettuce, tomato and cucumber for you my friend!!! Try this method of making a salad, as with all my recipes it’s simple and easy to do – enjoy.

Simple Nutritious Salad

Serves 1



2 cups Kale


½ cup cooked quinoa

½ cup chickpeas

Vegetables and fruits:

½ avocado, flesh cut into cubes

¼ cup red onion, chopped

¼ cup sliced oranges


¼ cup feta cheese


1 tablespoon sunflower seeds

1 tablespoon sesame seeds


2 tablespoons extra virgin olive oil

1 tablespoon white wine vinegar

1 teaspoon whole grain mustard

1 teaspoon honey

How to make:

Place the first nine ingredients into a salad bowl. Place the next four ingredients into a small jar with a tight fitting lid and shake together to form your dressing. Pour the dressing onto the salad ingredients, lightly toss together and serve.

Like most things in life you get to you choose what you like when you make your salad.

This is a sample of suggestions that you could use-your list could be endless.

Base: Kale, spinach, red cabbage, frisee, arugula, edive, tatsoi, mesclun, bok choy, baby beet greens, butterhead, romaine.

Starch: Chickpeas, barley, bulgur wheat, farro,  fonio,  kamut, millet,  spelt, wild rice, black beans, navy beans, black eye peas, cannellini, buckwheat.

Vegetables: Carrots, tomatoes, beans, broccoli, cauliflower, roasted or raw Brussel sprouts, cucumber, peppers, celery radishes, onions, mushrooms, apples, pear, oranges, grapes, green onions, melon.

Protein: tuna, salmon, cod, shrimp, chicken, goat’s cheese, feta cheese, mozzarella, tofu, tempeh, edamame, boiled eggs.

Toppings: brazil nuts, cashew nuts, pistachios, walnuts, hazelnuts, macadamia nuts, almonds, hemp, apricot seeds, flax seeds, cumin seeds, sunflower seeds, pumpkin.

Dressings: Olive oil, lemon juice, lime juice, orange juice, parsley, basil, pepper flakes, walnut oil, smoked olive oil, pumpkin oil, sesame oil, whole grain mustard, red wine vinegar, white wine vinegar, honey, maple syrup, olives, capers, pickled foods, mint, balsamic, cider vinegar.


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