The Fruitful Life

5-Step Salads

5-Step Salads

Looking to lighten up your diet after the Thanksgiving weekend, but think salads are bland and unsatisfying? Well, we're about to prove you wrong! With this 5-step salad guide, you'll be able to craft your own salads that will fill you up without weighing you down.

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1. Start with greens.

Without greens, well, it just wouldn't be a salad. But that doesn't mean you have to stick to boring ol' iceberg. In fact, there are lots of tastier and more nutritious options! Classic romaine is a versatile alternative to iceberg, while deeper greens like spinach and kale pack more nutrition. Spicy arugula livens things up a bit. Mix your favorite greens for a variety of flavors and nutrients!

2. Pick your protein.

This is the difference between a skimpy side salad and a satisfying meal. And we're not talking about bland grilled chicken, either! Grill or pan fry some organic chicken sausage, then slice over your greens. For a meatless protein source, add organic hard boiled eggs. If you're vegan (and even if you're not), beans and avocados are a delicious way to add satisfying fiber and protein. No more wimpy salads here!

3. Pile on the veggies.

Every salad needs veggies! Branch out from traditional tomato and cucumber slices and swap in some asparagus spears, beets, or sugar snap peas. Using a variety of veggies adds texture as well as nutrition to your salad. See how many different colors of vegetables you can include for a meal that pleases the eye as well as the appetite!

4. Dress it up.

Most conventional salad dressings contain allergenic ingredients (e.g. soy and eggs) and artificial preservatives. Clean up your salad with a pure nutritional oil and a dash of lemon juice (try olive, avocado, or sesame seed oil). To add omega-3's to your salad, drizzle on some lemon-flavored fish oil. You can even make your own dressing by blending your favorite oil, garlic and/or herbs, and a splash of apple cider vinegar. If you prefer a more traditional salad dressing, there are lots of organic, non-GMO, and vegan options available in-store.

5. Top it off.

Here's where you can literally go nuts-- walnuts, sunflower seeds, and pine nuts are just some of the delicious nutrient-rich toppings that add flavor and crunch to your salad. You can also amp up the protein with toppings like cooked quinoa, hummus, and goat cheese. Add a touch of sweet with dried cranberries or chopped apples, and garnish with your favorite fresh or dried herbs.

Craft your own signature salad and share it with us! List your favorite ingredient combo in the comments, or post a photo on social media with #TheFruitfulLife.

Greens Protein Veggies Dressing Seeds/Nuts Other Toppings
Mixed spring greens Grilled chicken Sugar snap peas EVOO & lemon Slivered almonds Cooked quinoa
Baby spinach Ground beef Beets Homemade Walnuts Pitted olives
Romaine Chicken sausage Red or green onions Flax oil, sesame oil, lemon fish oil Sunflower seeds-- raw or roasted Cheese-- goat or vegan
Arugula  Hardboiled eggs Sliced peppers   Toasted hemp seeds Fresh herbs
Kale Beans Asparagus spears   Pine nuts Dried or fresh fruit
  Avocado Chopped zucchini   Flax seed meal Shredded coconut
  Vegan meat subst. Mushrooms   Pumpkin seeds Hummus

 


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