Build a Satisfying Salad
Options Example Salads
Neutral and delicate - Boston/bibb, red or green leafy
Greens
Neutral and crunchy - Romaine, cabbage
Flavorful and delicate - arugula, watercress, baby b choy
Flavorful and hardy - Brussels sprouts, kale, radicchio
Vegetables and Fruits
Raw or cooked, non-starchy: tomatoes, cucumber, carrots, celery, beets, jicama, peppers, artichokes, fennel, asparagus
Cooked, starchy: sweet potatoes, squash, corn, potatoes
Fruits - apples, pears, berries, citrus, mango
Protein and Fiber
Legumes: beans, lentils, peas, edamame, peanuts
Whole grains: quinoa, farro, rice, millet
Nuts and seeds: pepitas, hemp hearts, almonds, pecans, walnuts, pistachios
Meat and/or Cheese (no fiber)
Extras
Baby kale
Green apple
Tomatoes
Cucumber
Artichokes
Fennel
Quinoa
Chickpeas
Salmon or chicken
Farro
Cannellini
beans
Feta cheese
crumbles
Fresh herbs: parsley, cilantro, mint, basil, fennel fronds
Onions: red, white, green
Crunch: nuts, seeds, croutons
Fat: avocado, olives, cheese
Spice: hot peppers, red pepper flakes, garlic
Dressings
Vinaigrette: Acid (vinegar, citrus) EVOO
Miso dressing
Tahini dressing
Emulsifiers: mustard, egg yolks, roasted garlic
Balance flavors - spices, sweetener, S&P
Mint
Green onion
Hemp hearts
Pecans
Pine
Fennel fronds
Croutons
Bell
Cucumber
Jicama
Mango
Quinoa
Shrimp
Spiced
Vinaigrette
w/honey and red pepper
flakes, S&P
vinaigrette
Vinaigrette with honey, cumin, S&P
Green cabbage
Romaine +/Radicchio
Spinach
Mango
Tomatoes
peppers
Black beans
Cilantro
Red onion
nuts
Cilantro
Green onion
pepitas
Avocado
Jalapeño
Lime
Red wine
Lime
Build a Satisfying Salad
Elements Options Example Salads
Greens
Neutral and delicate - Boston/Bibb, red or green leafy
Neutral and crunchy - Romaine, cabbage
Flavorful and delicate - arugula, watercress, baby b choy
Flavorful and hardy - Brussels sprouts, kale, radicchio
Vegetables and Fruits
Raw or cooked, non-starchy: tomatoes, cucumber, carrots, celery, beets, jicama, peppers, artichokes, fennel, asparagus
Cooked, starchy: sweet potatoes, squash, corn, potatoes
Fruits - apples, pears, berries, citrus, mango
Protein and Fiber
Legumes: beans, lentils, peas, edamame, peanuts
Whole grains: quinoa, farro, rice, millet
Nuts and seeds: pepitas, hemp hearts, almonds, pecans, walnuts, pistachios
Meat and/or Cheese (no fiber)
Extras
Fresh herbs: parsley, cilantro, mint, basil, fennel
Onions: red, white, green
Crunch: nuts, seeds, croutons
Fat: avocado, olives, cheese
Spice: hot peppers, red pepper flakes, garlic
Dressings
Vinaigrette: Acid (vinegar, citrus) EVOO
Miso dressing
Tahini dressing
Emulsifiers: mustard, egg yolks, roasted garlic
Balance flavors - spices, sweetener, S&P
Roasted, sliced delicata squash
Marinated or roasted beets
Farro
Elk tenderloin medallions
or sliced almonds
Goat cheese Apricots
Pecans
Kale Arugula Shaved
Brussels sprouts and beet greens or arugula
Asparagus Radish
Millet Cannellini beans
Quinoa Fresh green peas or snap peas
Cannellini beans
Pepitas
Pistachios Fresh mint
Tahini lemon dressing
Vinaigrette with shallots
Red wine vinaigrette with garlic and orange zest
Elements
Build a Satisfying Salad
Options
Greens
Neutral and delicate - Boston/Bibb, red or green leafy
Neutral and crunchy - Romaine, cabbage
Flavorful and delicate - arugula, watercress, baby b choy
Flavorful and hardy - Brussels sprouts, kale, radicchio
Vegetables and Fruits
Raw or cooked, non-starchy: tomatoes, cucumber, carrots, celery, beets, jicama, peppers, artichokes, fennel, asparagus
Cooked, starchy: sweet potatoes, squash, corn, potatoes
Fruits - apples, pears, berries, citrus, mango
Protein and Fiber
Legumes: beans, lentils, peas, edamame, peanuts
Whole grains: quinoa, farro, rice, millet
Nuts and seeds: pepitas, hemp hearts, almonds, pecans, walnuts, pistachios
Meat and/or Cheese (no fiber)
Extras
Fresh herbs: parsley, cilantro, mint, basil, fennel
Onions: red, white, green
Crunch: nuts, seeds, croutons
Fat: avocado, olives, cheese
Spice: hot peppers, red pepper flakes, garlic
Dressings
Vinaigrette: Acid (vinegar, citrus) EVOO
Miso dressing
Tahini dressing
Emulsifiers: mustard, egg yolks, roasted garlic
Balance flavors - spices, sweetener, S&P
Dried cherries
Example Salads
Kale Kale
Baby bok choy or
Red cabbage and Napa cabbage
Roasted butternut squash
Roasted sweet potato
Carrots Snap peas
Black rice Pecans Salmon
Pinto or kidney beans
Edamame Chicken
Green onions
Spiced pepitas
Cilantro Green onions Cashews
Red wine vinaigrette
Pumpkin seed dressing
Carrot-miso vinaigrette
Build a Satisfying Salad
Elements General nutritional facts Specifics
Greens
Average 16-30 calories per 2 cups raw
Rich in Vitamins K, C, folic acid, calcium, potassium, magnesium, Alpha Linolenic Acid
Vegetables and Fruits
Average 46 calories per cup non-starchy vegetables
High fiber fruits/vegetables: apples, pears, berries, brussels
sprouts, broccoli, sweet potatoes, butternut squash
Rich in phytochemicals - aim for variety of color!
Protein and Fiber
Legumes are high in folate, iron, magnesium, zinc, calcium, phosphorus, potassium, thiamine, and other B vitamins, copper, manganese, selenium, and vitamins E and K.
Intact whole grains retain multiple B vitamins and minerals
(these are stripped from processed grains.)
Extras
Fresh herbs: parsley, cilantro, mint, basil, fennel
Onions: red, white, green
Crunch: nuts, seeds, croutons
Fat: avocado, olives, cheese
Spice: hot peppers, red pepper flakes, garlic
Dressings
Vinaigrette: Acid (vinegar, citrus) EVOO
Miso dressing
Tahini dressing
Emulsifiers: mustard, egg yolks, roasted garlic
Balance flavors - spices, sweetener, S&P
Yellow/Orange Carotenoids
On average, 1 cup beans or lentils has 15 -17 g of protein and fiber plus polyphenols
On average, whole grains have 6-8 g of protein and fiber per cup
Purple/Blue Anthocyanin and Catechins
Combine 2 oz chicken, 1/2 cup beans, 1/2 cup whole grains for 25 grams protein!
Phytochemicals Healthy fats Vitamins and Minerals
Vinegar is low in calories and may benefit glycemic control EVOO contain
Miso and Tahini provide a little protein; Miso is a probiotic and tahini is a source of good fats