A recipe for salad success

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Preparing salads to enjoy at home or pack for lunch on-the-go is a task that can save you time and money. Additionally, preparing your own salad helps ensure that you’re aware of the contents for carb-counting or food sensitivity purposes.

I am always thinking about how I'd like to add more at-home salads to my diet, but I find myself stumped as to what to put in the salads to make it satisfying as a meal in itself.

I want to make sure that if I'm going to the trouble of carefully and consciously putting together a crisp, clean salad that I won't be tempted to sabotage my efforts shortly after eating.

So what do you need for a delicious, filling entree salad? Good question.

There's a simple process we can use to put our ingredient shopping list together that allows for endless combinations throughout the seasons.

Salad ingredients, assemble!

Serving: single entree salad portion--depending on your appetite

3 cups of greens: choose kale, spinach, swiss chard, watercress, romaine, butter lettuce, or a mix for a nutrient-dense salad base

1-2 cups of raw or roasted vegetables (choose your own adventure!): beets, carrots, artichoke hearts, bell peppers, avocado, or any other colorful additions. Taste the rainbow!

Now here is where it starts to look like an entree...

1/2 cup of cooked grains, like quinoa, brown rice, or something new, like amaranth or bulgur

3-4 ounces of prepared chicken, steak, shrimp, or salmon. Prefer an alternative to animal protein? Slice up a hard-boiled egg. Absolutely has to be vegan? A 1/2 cup of beans will do.

Time to dress it up!

Store-bought dressings often have a high caloric value and sodium content (plus surprise carbs), along with a lengthy list of ingredients that may include artificial coloring, preservatives and other undesirables. You can complement the clean, fresh produce you've already taken the time to prepare by mixing up a vinaigrette in your own kitchen on the fly.

2 tablespoons of olive oil (healthy fat!)

1 tablespoon vinegar (red/white/balsamic/apple cider-whatever makes you happy)

1/2 teaspoon dijon mustard

1/2 teaspoon minced shallot (or crushed/minced garlic, if that's what you've got in your fridge today--make it work!)

1/4 teaspoon pepper + 1/8 teaspoon salt

Whisk the above and drizzle over your beautiful rainbow of a salad/package in a teeny tupperware to travel alongside your salad for later consumption.

Sometimes making your own vinaigrette just isn’t in the cards (and that’s okay!). You can always consider these balanced store-bought options:

Bon appetit!

Feel free to mix it up as you go. Adding sunflower seeds or heart-healthy walnuts contributes crunch and essential fatty acids. Leftover shredded cheese or crumbles sprinkled on top contribute calcium and B vitamins.

Want to brainstorm other balanced, make-ahead options to keep you fueled throughout your week? Let’s do it!