Make a Perfectly Complete Salad
By Isabel Smith, MS, RD, CDN
Making a great salad is an art, and there are a few factors that get involved: how it looks aesthetically and also how good for you it is. Master salad-making with these tips, and a recipe.
A complete salad contains the following:
1. A base of greens. Vary the lettuces based on what’s seasonal and fresh; choose what’s local you’ll get more nutrients out of it (red oak lettuce, spinach, red leaf lettuce etc.)
2. At least two types of vegetables for color and added nutrients (tomatoes, peppers, carrots)
3. Fruit (optional)- berries were used here
4. A protein and/or healthy-fat ingredient (nuts, avocado, eggs, tofu, edamame, quinoa) – here nuts and avocado were used
Ingredients
For the salad:
- 3 cups lettuce (mixed greens, spinach, arugula, red/green leaf lettuce or others)
- 1 cup cherry tomatoes
- 1 avocado
- ¾ cup fruit (berries, peaches, apple)
For the dressing:
- Juice from 1 lemon
- 2-3 tbsp olive oil
- Dash of salt, pepper, oregano (or other herbs and spices)
Directions
- Wash and prepare salad ingredients and either mix all together in a salad bowl or assemble in individual bowls.
- In a small bowl, combine lemon juice and olive oil and set aside.
- Portion out the salads before adding dressing. This will help to keep the greens fresher for longer and will prevent wilting.
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 3 to 4