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How to make better salads

Ingredients

Green Base

  • Lettuce
  • Kale
  • Rocket leaves
  • Baby spinach
  • Cabbage

Carbs

  • Cooked quinoa
  • Cooked freekeh
  • Cooked burghol
  • Cooked wild rice
  • Breadcrumbs
  • Crushed crackers
  • Croutons
  • Noodles
  • Pasta (like fusilli, orzo, or penne)

Raw veggies

  • Avocado
  • Tomatoes
  • Cucumbers
  • Capsicum
  • Carrots
  • Shaved koussa
  • Onion
  • Celery
  • Mushrooms

Cooked veggies

  • Koussa
  • Eggplant
  • Capsicum
  • Butternut squash
  • Potatoes
  • Sweet potatoes
  • Beetroot
  • Pumpkin
  • Cauliflower
  • Broccoli
  • Mushrooms
  • Corn
  • Green beans

Herbs

  • Mint
  • Parsley
  • Coriander
  • Dill
  • Spring onion
  • Basil

Protein

  • Grilled chicken
  • Grilled salmon
  • Grilled shrimp
  • Grilled steak
  • Smoked salmon
  • Lentils
  • Tofu
  • Chickpeas
  • Kidney beans
  • Edamame beans
  • Boiled eggs
  • Tuna can
  • Turkey slices

Cheeses

  • Feta
  • Mozzarella
  • Goat cheese
  • Parmesan
  • Blue cheese
  • Halloum
  • Burrata

Nuts & seeds

  • Cashews
  • Walnuts
  • Almonds
  • Pecans
  • Peanuts
  • Pistachios
  • Pumpkin seeds
  • Sunflower seeds
  • Sesame seeds

Extras

  • Berries
  • Capers
  • Pickles
  • Olives
  • Raisins
  • Cranberries
  • Green apples
  • Orange slices
  • Dried apricots
  • Dried figs

Popular dressing ingredients are below

  • Lemon juice
  • Lime juice
  • Orange juice
  • All vinegars
  • Mayonnaise
  • Mustards
  • Anchovies
  • Sour cream
  • Labneh
  • Laban
  • Tahini
  • Peanut butter
  • Garlic
  • Chopped fresh herbs
  • Dried herbs
  • Chili flakes
  • Zaatar
  • Honey
  • Date Syrup
  • Soy sauce
  • Coconut aminos
  • Worcestershire sauce
  • Olive oil
  • Salt and pepper

Instructions

Dressing

  • Dressing
    Dressings for me begin with an acidic element, followed by a fatty element and salt of course. However, dressings today can be far more complex than lemon juice, olive oil, and salt.
    A rule to keep in mind is: 1 part acid to 1 or 2 parts oil.
    Then you can add things to make it more interesting, like mustard, mayo, peanut butter, tahini, or yogurt. You can also add garlic, chili or herbs. You can add a sweetener, like a teaspoon of honey to balance things out. You can thin it out with water if needed.
    Example
    1 tbsp apple cider vinegar
    2 tbsp olive oil
    2 tsp Dijon mustard
    1 garlic clove
    1 tsp honey
    Salt and pepper to taste