The scrumptious salad system

When you hear the word ‘salad’, your first thought is likely of a bowl filled with lettuce and perhaps some tomato, cucumber, carrot, and onion. This might not be enough to get your mouth watering, right? We understand that salads aren’t everyone’s first choice when it comes to mealtime, but by ticking off items on our totally not-boring salad checklist, we are confident you might just change your mind and end up eating a few more of these nutritious meals.

Let’s start with the base. And before you grab a bag of lettuce, why not try other leafy options? Research has shown that the darker the green of the leafy bases, the higher the nutritional value. Based on this, spinach and kale are great options to try! 

It’s now time to add veggies. You can certainly add the standards, like tomatoes, cucumber, onion, and carrots, but have you ever considered more flavourful options, like olives, beetroot, bell peppers, sweet corn and peas? Not only are they loaded with nutrients and vitamins, but they will also add volume and colour to your salad!

Don’t forget protein – the main reason you will feel full and satisfied after your meal. Chicken, turkey, beef, ham, and salmon are all high-protein options. Hard-boiled eggs and cheese can work too! If you’re looking for non-animal protein sources, try adding beans, chickpeas, lentils, or tofu!

Although not essential (but highly recommended), try to include some fats. Avocado, nuts (pecan nuts, walnuts, or pine nuts), seeds, or a drizzle of olive oil can tick this off while adding creaminess, flavour, and a healthy crunch to your salad.

Lastly, the salad dressing: the maker or breaker of salads. You can purchase ready-made dressings at a store, but these are often loaded with sugars and can have an overwhelming taste. Fortunately, making a homemade dressing can be whipped up quickly with balsamic vinegar, olive oil, lemon juice, a touch of honey, and a sprinkle of salt and pepper.

There are no set rules when it comes to making a salad - you can simply let your creativity run wild. Besides the fun involved, there are two additional benefits: firstly, it can be a one-bowl meal (saving you on cleaning duties) and secondly, it requires no cooking equipment. 

Set out your chopping board and a well-sized bowl and you are ready to make a tasty, colourful, and nutritious salad