I’ve talked about this before when I outlined the Anatomy of a Salad, but since restaurant salads continue to suck, let’s review it again.
Salad 101, Anatomy of a Salad or…
Greens – Obviously. Lots of them. I will confess that I like crunchy iceberg and romaine more than I like soft organic greens and spinach. I compromise by using a little of each so I get my crunch and my goods all in one bite.
Grains – I’m sorry, but Katie cannot live on vegetables alone. I need something else in there. Whole grains do the trick for me. Think brown rice, quinoa, millet, etc.
Veggies – Copious amounts. Anything your little heart desires. Pile it on. I actually like to roast mine first. Yep, I still call it a salad.
Protein – Here’s a no brainer. Vegetables pack, hm, like a whopping 20 calories per cup? Your bowl of goodness won’t even break 100 calories if you don’t pump it up with some protein. I like tempeh, tofu, beans and nuts. Not all at once. Well, yes, that would be delicious.
Fat – Last but certainly not least, FAT. For God’s sake put some fat on your salad. Do you know your fat-soluble vitamins? You’re about to… A, D, E, K. Your vegetables are rich in these vitamins but you have to consume fat in order for your body to absorb them. I like avocado, olive oil and nuts.
In my salad tonight:
- Green beans
- Red quinoa
- Kidney beans
- Full-fat dressing (homemade honey mustard)