Spring Salads- Build Your Own @ Home

Spring Salad Components (Build Your Own @ Home)

Having one salad a day can ensure that you get some added veggies into your diet. Many of us only eat the vegetables on sandwiches, burgers or tacos for lunch. Here are some great salad components that you can put together for a hearty lunch or dinner salad.

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Base

  • Spinach
  • Kale
  • Mixed Greens
  • Chard
  • Mustard greens

Carbohydrate (give your salad some substance!)

  • Quinoa
  • Adzuki Beans
  • Brown Rice
  • White Beans
  • Chick peas
  • Roasted veg (beets, carrots, sweet potato)

Protein 

  • Wild Salmon, Talapia, Halibut, fresh or canned tuna, sardines
  • Grilled or roasted chicken
  • Tofu

Healthy fat

  • Goat milk feta
  • Toasted Pumpkin seeds
  • Toasted Sunflower seeds
  • Toasted sesame seeds
  • Chopped nuts
  • Pine Nuts

Additional Toppings

  • Cucumbers
  • Radishes
  • Carrots
  • Snap Peas
  • Pomegranate seeds
  • Orange segments
  • Sprouts!

Salad dressing combinations

  • Simple Balsamic Vinaigrette (olive oil, balsamic, sea salt, cracked pepper)
  • Dijon Mustard Vinaigrette (olive oil, lemon juice,1 tsp dijon, sea salt, pepper)
  • Citrus Vinaigrette (olive oil, orange juice, salt & pepper)
  • Asian dressing (use sesame oil as the base, brown rice vinegar, tamari)

Sample Salad

Ingredients
1 large handful of spinach
1/2 cup adzuki beans (pre-cooked)
1/4 cucumber, sliced
1 Tablespoon toasted pumpkin seeds
Your choice of protein (chicken, tuna, fish, tofu)
Topped with broccoli sprouts

Salad Dressing:
Pinch of sea salt
Crack of black pepper
2 Tablespoons olive oil
1 Tablespoon Balsamic Vinegar

Directions
1. Assemble salad ingredients in a bowl.
2. Place Dressing ingredients in a ball jar and shake until well combined
3. Pour dressing over salad.
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