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How to Make a Healthy Salad That Keeps You Full

How to Make a Healthy Salad That Keeps You Full

By: Bob's Red Mill | May 18 2018

There’s no big secret to making a good salad, other than you want to make sure it’s balanced and loaded with protein and other good nutritional gems. Salads have many health benefits when made right, and they can be a full meal in and of themselves when assembled with complementary ingredients and flavors. There are four main components of a great salad; greens, veggies, proteins, and fats. Sometimes you have add-ins, like a handful of macadamia nuts or sunflower seeds, or maybe some leftover meat or veggies from the night before. These can be used as one-time additions to create a salad like no other that came before it! Also, the more colorful your salad, the more nutrient-dense it will be, so be sure to add veggies, greens, legumes, and fruits of many different colors and varieties, to get the most nutrition.

Choose Your Greens

How to Make a Healthy Salad That Keeps You Full _ Bob’s Red Mill

Greens are arguably the most important part of your salad. After all, it’s what makes salad . . . well . . . salad. Your greens are what tie everything together and serve as the centerpiece of sorts. It’s nice to use a variety of complementary greens, like spinach and arugula, or romaine and green leaf. You can experiment to figure out what you like best. There really is no wrong choice. Almost all salad greens are loaded with nutrients, and each has its own flavor and character that can shape your creation. Just make sure you buy organic, if possible, and wash them thoroughly before using. You can also try using just one type of greens and then add other ingredients, like this cherry tomato, arugula, and sorghum salad.

Choose Your Veggies

Though there are no hard and fast rules to the veggies you choose for your salad, the best salads balance flavors like salty, acid, bitter, and sweet. So, choose veggies with flavors that complement each other and highlight contrasts. For instance, if you add sweet veggies like butternut squash, you could bring out the contrast by adding black beans, which are earthier. You can also choose your veggies based on fiber content. Brussels sprouts, pumpkin, peppers, and broccoli are just a few veggies that are packed with gut-healthy bulk and roughage. Though salad greens are rich in fiber, other veggies have even more, so the more vegetables you add to your salad, the more filling and satisfying it will be. Don’t be afraid to try new things: swap out a veggie you always use for one you’ve never tried before. You might be pleasantly surprised with your results. Also, don’t forget to add something sweet, like baby grape tomatoes or bell peppers. No salad is complete without something a little sweet!

Choose Your Proteins

Of course, no salad is complete without some kind of protein. Maybe it’s fish, chicken, or shrimp. Perhaps it’s something else, like this textured veggie protein substitute or tofu. Or maybe it’s protein from extra cheese or from adding nuts like pecans and almonds. You could even use peas for your protein if you prefer! Yellow split peas are widely available and relatively cheap, plus easy to make. They are also sustainable and eco-friendly to produce, making them an attractive choice for many who are opposed to animal or soy-based protein. Hard boiled eggs are also a great source of additional protein and taste great on salads, along with legumes like chickpeas and other beans.

Choose Your Fats

Fat is an essential part of creating a salad that satisfies your hunger for hours to come, and much of a salad’s fat comes from the dressing. If you opt to buy a pre-made dressing, check the label to make sure it’s low in sugar and sodium. Or if you’re feeling brave, why not try your own homemade concoction, like this Asian Chia Ginger Dressing? Turmeric is a potent anti-inflammatory, and organic chia seeds are full of fiber and omega-3s, making this dressing more than just great flavor. You can also toss healthy fats like sliced avocado on your salad or add a handful of olives to your plate. Remember, a salad doesn’t have to be thought of as mere “rabbit food.” When made properly, salads can be a well-balanced, filling meal that energizes your body and keeps your hunger at bay for hours after eating.

by Bob's Red Mill

1 Comment

Jamie
May 19 2018 at 1:34 pm
Yum! Definitely gonna try this! Anyone interested in this stuff should definitely check out the book Everyday Roots. It teaches you how to replace all the toxic chemicals in your life with healthy organic alternatives. Its completely changed my life and how I feel everyday! :)

Heres a great review of everday roots: http://reggiesreview.weebly.com/everyday-roots-review.html

Keep up the great content!

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