Salad 101! My tips on how to eat salad everyday.

I used to be a junk-food junky! I used to think: “salads are boring, they just don’t fill me up.” Fast forward a few years later and I eat salad almost everyday for lunch! Woohoo!

I have a big appetite so before I was converted to the ways of salad, my vegetarian diet consisted of a lot of heavy starch foods (bread, pasta, potatoes). I wanted to eat healthier but I was busy and on a budget. It seemed like the majority of store-bought salads were just plain greens. BORING! There were trendy salad bars offering interesting options but they were really expensive. When you’re on the run and choosing between a $10 salad or a $2 slice of pizza, which do you think would win?

So what happened?

First of all, I re-defined my own ideas about salad.  I learned that salad doesn’t always have to have lettuce. In fact there are many salads that don’t have any lettuce at all (bean salads, quinoa salad, beet salad). For me, a great salad meant having a little more than just raw veggies in order to fill me up. It also meant integrating protein to make my meal complete. I learned that dressing is the most essential part of making salad tasty and I wasn’t going to leave that job up to Kraft. Finally, I realized that the only way I would eat salad regularly was if it was easy! Easy for me meant having the ingredients at hand and having the right kitchen tools.

SALAD INGREDIENTS:

Salad 101

A few of my fun and simple salad combos:

Mediterranean style: Arugula, cherry tomatoes, cucumber, feta cheese, quinoa. Dressing: Olive oil, balsamic, honey.

Summer fruity: Baby spinach, strawberries, blueberries, walnuts. Dressing: Olive oil, balsamic.

Asian: Baby spinach, mango, red onion, peanuts. Dressing: Sunflower oil, lime juice, hot sauce.

Mexican: Black beans, bell peppers, green onions, avocado, tomatoes, cheddar cheese. Dressing: Sunflower oil, lime juice, hot sauce.

Mexican quinoa salad: Quinoa, bell peppers, green onions, cherry tomatoes. Dressing: Sunflower oil, lime juice, hot sauce.

Italian style: Romaine lettuce, tomatoes, radish, endive, parmesan cheese. Dressing: White wine vinegar,olive oil, lemon juice,  garlic.

Grilled veggie salad: Grilled or roasted bell peppers, onions and zucchini on fresh baby spinach and topped with goat cheese. Dressing: Olive oil, balsamic, honey.

Romanian style aka The Adriana: Lots of tomatoes, green onions, soft bulgarian feta. Dressing: Sunflower oil and lots of freshly ground pepper.

SALAD TOOLS:

1. Salad spinner. No more soggy salad! This just makes washing and straining your veggies way easier.

2. Bowls with lids. Tupperware style bowls with air tight lids are essential for me. When it comes to dressing a salad, I am all for shaken not stirred. Put the lid on your salad bowl and shake it up! It really helps distribute the dressing and all the flavours. These bowls are also good for easy storage and lunch containers.

3. Mason jars. These jars have changed my life! Mason jars are the cheapest jars on the market ($0.50 – $0.75 a piece).

IMG_8678 copy

You can buy them at Canadian Tire, Maxi or your local thrift store. They are especially easy to find around pickling season ( September-October) RIGHT NOW! I use them to store all my dried salad goods ( nuts, beans, seeds). I buy everything in bulk and store them in these jars. That way I have ingredients readily available to sprinkle onto a salad at any moment. They are also amazing for for making salad dressings since they are spill proof and easy to clean.

 

DRESSING:

I don’t like store bought dressing because I don’t think they taste as good. Plus, why consume those extra preservatives when a simple vinaigrette is really easy! About two parts oil to one part vinegar with a dash of whatever third or fourth ingredient that you like to integrate. Toss everything into a mason jar and shake it up. Salads with soft cheese don’t always require much dressing at all. There are more complicated dressings made with a food processor but I’ll cover those in a different post. For those who love their creamy salads, try my recipe below for a low fat creamy dill dressing made with greek yogurt.

Low fat creamy dressing: **Makes enough for 2 salads**
3 tablespoons of light mayonaise
2 tablespoons of 0% fat greek yogurt
2 cloves of minced garlic 
2 tsp of white wine vinegar
1/2 freshly squeezed lemon juice
2 pinches of fresh dill or dried dill

PREP TIPS:

Choose your favourite dry ( non perishable) salad ingredients and keep some in your cupboards at all times.  Buy your fresh ingredients for the week and try to dedicate a little time to prepping them. Pre-wash your fresh veggies in a mild vinegar bath and store them in containers. Pre-cook your grains or beans for the week and store them in the fridge. Prepare a jar of salad dressing for the week. If you’ve done all that, assembling a salads everyday will be easy peasy lemon squeezy!

Comments

Written By

496 Comments

  1. Pingback: buy viagra online
  2. Pingback: cialis prices
  3. Pingback: cialis pills
  4. Pingback: viagra 100mg
  5. Pingback: online ed pills
  6. Pingback: buy erection pills
  7. Pingback: cialis online
  8. Pingback: rx pharmacy
  9. Pingback: Viagra or cialis
  10. Pingback: vardenafil dosage
  11. Pingback: vardenafil online
  12. Pingback: slots online
  13. Pingback: viagra 100mg
  14. Pingback: pala casino online
  15. Pingback: cash payday
  16. Pingback: short term loans
  17. Pingback: pay day loans
  18. Pingback: viagra pills
  19. Pingback: generic cialis
  20. Pingback: casino
  21. Pingback: generic for cialis
  22. Pingback: cialis 20
  23. Pingback: 5 mg cialis
  24. Pingback: generic cialis
  25. Pingback: online casino
  26. Pingback: viagra coupon
  27. Pingback: sildenafil 20
  28. Pingback: buy viagra now
  29. Pingback: viagra dosage
  30. Pingback: buy tadalafil
  31. Pingback: viagra pill
  32. Pingback: viagra online usa
  33. To tresses decontamination between my living up in the top on the urinary side blocking my lung, and in the a while ago I was habituated to in red them at near transfusion replacement them exit unrecognized and cardiac the anomaly of as chest. viagra price Ehxbie pcugfy

     
  34. Hello, Neat post. There is an issue together with your site in internet explorer, may check this? IE still is the marketplace leader and a big element of other folks will miss your excellent writing due to this problem.

     
  35. Hi would you mind letting me know which hosting company you’re using? I’ve loaded your blog in 3 completely different web browsers and I must say this blog loads a lot quicker then most. Can you recommend a good internet hosting provider at a honest price? Thanks, I appreciate it!

     
  36. Pingback: when to buy viagra
  37. Pingback: slot games
  38. Pingback: cialistodo.com
  39. Hi, I do believe this is a great web site. I stumbledupon it 😉 I’m going to come back yet again since i have book-marked it. Money and freedom is the best way to change, may you be rich and continue to guide others.

     
  40. Does your site have a contact page? I’m having a tough time locating it but, I’d like to shoot you an e-mail. I’ve got some ideas for your blog you might be interested in hearing. Either way, great site and I look forward to seeing it develop over time.

     
  41. Hey would you mind stating which blog platform you’re using? I’m planning to start my own blog in the near future but I’m having a hard time making a decision between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your design and style seems different then most blogs and I’m looking for something unique. P.S Apologies for getting off-topic but I had to ask!

     
  42. You’ve made some really good points there. I looked on the internet to learn more about the issue and found most people will go along with your views on this website.

     
  43. Pingback: Viagra 130mg pills
  44. Pingback: cheap Viagra 120mg
  45. Pingback: viagra
  46. Pingback: cialis price
  47. what foods should i avoid when taking viagra?
    buy viagra online viaonlinebuy.us viagra without doctor prescription
    why does combining viagra together with nitrates cause a catastrophic drop in blood pressure?

     
  48. Pingback: order Cialis 80 mg
  49. I am curious to find out what blog system you happen to be using? I’m experiencing some minor security problems with my latest site and I would like to find something more safe. Do you have any recommendations?

     
  50. Have you ever considered publishing an e-book or guest authoring on other websites?
    I have a blog centered on the same subjects you discuss and would love to
    have you share some stories/information. I know my audience would enjoy your work.
    If you are even remotely interested, feel free to shoot me an email. https://www.wisig.org/

     
  51. Pingback: generic viagra
  52. Pingback: Cialis 20 mg cost
  53. You’ve made some decent points there. I checked on the net to learn more about the issue and found most people will go along with your views on this site.

     
  54. Pingback: buy viagra
  55. I just like the valuable info you provide to your articles.
    I’ll bookmark your blog and test once more here regularly.
    I am reasonably certain I will be informed lots of new stuff right here!
    Best of luck for the next! http://grassfed.us/

     
  56. Hi, I do believe this is an excellent website. I stumbledupon it 😉 I may come back yet again since i have book-marked it. Money and freedom is the best way to change, may you be rich and continue to help others.

     
  57. Pingback: viagra online
  58. Pingback: levitra 60 mg cost
  59. Pingback: lasix 40mg price
  60. Pingback: cheap viagra
  61. Pingback: viagra dosage
  62. Pingback: order amaryl 1 mg
  63. Pingback: cheap cialis
  64. Hi there! I simply wish to offer you a big thumbs up for your excellent info you’ve got right here on this post. I will be coming back to your site for more soon.

     
  65. It is the best time to make a few plans for the future and it’s time to be happy. I have learn this post and if I may I desire to suggest you few interesting things or suggestions. Maybe you can write next articles referring to this article. I desire to read even more issues approximately it!

     
  66. Heya i’m for the primary time here. I came across this board and I in finding It really helpful & it helped me out much. I hope to offer something again and help others such as you aided me.

     
  67. Hi there, I found your blog via Google whilst searching for a related topic, your site came up, it seems to be great. I have bookmarked it in my google bookmarks.
    Hello there, simply turned into aware of your weblog thru Google, and located that it is really informative. I am gonna watch out for brussels. I will be grateful if you proceed this in future. Many people will likely be benefited from your writing. Cheers!

     

Leave a Reply

Your email address will not be published.