The Art of Salad Making

 

The weather is turning warm, and there's no better time than now to nosh on salads! As the days get longer, and the sun gets hotter, our bodies naturally want something lighter and cleaner. Salads are great for detoxing (when made healthfully) and are part of a cleansing diet (not part of a cleanse...that's a post for another day). Salads are filled with antioxidants from veggies, protein, fat, and they taste good! There’s no wrong way to make a salad if you follow my tried-and-true way below.

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My favorite way to make salads is in layers. Always have a green base, a protein (vegan or non-vegan, assume organic/grass-fed), a fat, more veggies/fruit to round it out, and fresh herbs to top it off. I usually make an apple cider vinaigrette to finish it off. These options are available to the general population. 


Base Layer (2-4 c.):
Arugula
Romaine
Green or Red Leaf Lettuce
Little Gems
Kale
Frisee
Spinach
Watercress
Sorrel
Mizuna
Radicchio
Cabbage


Proteins (3-4 oz. animal protein, 6 oz. plant protein):
Beef
Chicken
Pork
Lamb
Duck
Salmon
Sardines
Tuna
Hard-boiled eggs
Legumes/Beans like lentils, kidney, black, navy, pinto, heirloom, adzuki, etc. (omit for Paleo, Whole30, AIP, SIBO)
Organic, non-GMO fermented tofu


Gluten-free Grains (optional - 1/2 c. - omit for Paleo, Whole30, AIP, SIBO):
Quinoa
Buckwheat
Amaranth
Brown rice
Wild rice
Jasmine rice
Organic, non-GMO heirloom corn


Fats (1-2 tbsp.)
Avocado
Olives
Nuts
Seeds
Raw goat, sheep, or cow cheese (if not casein or lactose intolerant - omit for Paleo, Whole30, AIP, SIBO - aged over 6 months OK)
Include in dressing - olive oil, avocado oil, flax oil (omit for AIP)


Extra veggies (unlimited)
Carrots
Broccoli
Cauliflower
Brussels sprouts
Artichoke
Celery
Capers
Fennel
Squash blossoms
Squash/zucchini (in the fall/winter, add winter squash)
Asparagus
Radish
Jicama
Daikon
Cucumber


Fruit (optional - 1/2 c.)
Strawberries
Oranges
Mandarins
Blood oranges
Blueberries
Peaches
Raspberries
Blackberries
Apples
Pears


Fresh Herbs (1-2 tbsp.)
Basil
Mint
Oregano
Parsley
Cilantro
Sage
Thyme
Tarragon
Micro greens


Dressing
1/2 cup oil - extra virgin olive oil, flax seed oil. avocado oil
1/4 c. apple cider vinegar (I like Braggs or North Coast brands)
1 tsp. mustard (omit for AIP)
1/2 clove garlic, whole (omit for SIBO, low FODMAP)
pinch of salt and pepper
herbs (optional)
1. Mix everything together in a large glass measuring cup (Pyrex) - if you don’t have one, a large cup or bowl will do
2. Whisk together so all ingredients form a semi-thick consistency
3. Store in airtight container for one week. Use 2 tbsp. per serving for the salad!