Nutrition Diva Salad
Monica Reinagel, in her Nutrition Diva Podcast, talks about how to build a better salad in 6 steps. Here, I summarize the advice she gives. (Here is a link to the transcript.)
Choose one or more from these categories:
- Greens: romaine lettuce or other lettuce, arugula, spinach, baby kale
- Fresh Herbs: basil, mint, oregano, rosemary, parsley
- Vegetables: carrots, red and orange peppers, tomatoes, scallions, mushrooms, cauliflower, cucumbers, radishes
- Fruits: berries, oranges, pomegranates, kiwi
- Protein: hard boiled eggs, feta cheese, cottage cheese, tuna, salmon, chicken, turkey, fish, pork, beef, seitan, tofu, tempeh, garbanzo beans, lentils, edamame, roasted peanuts, other beans and legumes
- Starches: roasted sweet potato or other root vegetables, quinoa, black or red rice, bulgur wheat
- Salad dressing: make your own vinaigrette and add miso(!). (See link in Step 6 below for how to make).
- Others ingredients that Monica doesn't list that we also like to add sometimes: pumpkin seeds, sunflower seeds, almonds, walnuts, olives, artichoke hearts, scallions, fennel
- Step 1: Build a base from choices for greens and fresh herbs. Herbs are super nutritious!
- Step 2: Add an assortment of vegetables and/or fruits. (Monica notes that spinach and berries go together better than scallions and kiwi.)
- Step 3: Avocado is optional, but it really increases carotenoid intake from the other ingredients. Also helps you feel satiated for a longer time.
- Step 4: Add some protein.
- Step 5: Add some healthy starch. This is optional. But a great opportunity to use up leftovers.
- Step 6: Dress and toss the salad thoroughly. See Monica's How to Make a Perfect Vinaigrette. Don't forget to add some miso to the dressing.