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.



  • 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)


  • 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

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

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.

Tomato Lentil Soup

Tomato-Lentil Soup

Yes! It’s soup season. I don’t know about anyone else but I am really excited! Soups are a great way to get a lot of nutrients into one meal. Soups are easily digested and they are very soothing. What better way to relax on a cold evening than to cuddle up and eat some delicious warm soup?

Lentils are small but packed with nutrients. They are high in fiber and they are recommended for heart health due to their high levels of folate and magnesium. Lentils are also a great blood sugar stabilizer.

This tomato-lentil soup is unbelievably easy to make. It is a good first soup to make if you are new to the art of soup making.


  • 1 Tbsp Ghee or Coconut Oil
  • 1-2 tsp Sea Salt, divided
  • 1/2 onion, diced
  • 1 carrot, diced
  • 1 stalk celery diced
  • 4 cups organic beef stock*
  • 1 can organic diced Tomatoes
  • 1/2 cup lentils, soaked

* You can substitute with organic vegetable stock


  1. Heat a meadium sized soup pot. Add Ghee or Coconut oil. Once melted, add onions and 1 tsp of sea salt then saute until translucent.
  2. Add carrots and celery, saute until softened.
  3. Add stock and canned tomatoes, bring to a boil.
  4. Add lentils. Cook for 15-20 minutes or until lentils are soft.
  5. Taste, add salt and pepper to adjust flavor.

Servings: 4-6

Suggestion: make a double batch and save some soup in the freezer. Less time in the kitchen is always a plus!