Oct 292012
 

If there is one staple of a rocking fat loss diet it’s the salad. Salads are an awesome way to inject some solid nutrition into your diet without all those unwanted calories.

However, I know the daily salad routine can get pretty blah if you are eating the same salad over and over. So I decided to put this post together to help you spark a few ideas on how to spice up your daily greens.

I usually put my salads together in three parts, green leafys, proteins, and the extras. I love my spinach so I usually use spinach for my green leafy but that doesn’t mean you couldn’t use just good old iceberg lettuce or romaine. For my protein I tend to lean towards tuna because it’s cheap and easy. You can also use chicken breast, hard boiled eggs, and if I’m feeling extra special I will throw in salmon. The extras is my favorite part. I love broccoli. Yes you heard me, I love broccoli, and I will jam my salad full of those wonderful mini green trees. Now if you aren’t a broccoli lover, you can still put plenty of other extras like cucumbers or tomatoes. Don’t be afraid to go crazy with the extras I usually pack my salad full of extras!

Here’s an idea of what you can put in your salads:

Green Leafys
Spinach
Kale
Lettuce
Proteins
Tuna
Chicken breast
Salmon
Eggs

Extras
Cucumbers
Black Beans
Tomatoes
Broccoli
Cottage Cheese
Shredded Cheese
Strawberries
Raspberries
Vinaigrette

Joe’s Ultimate Salad

Side note: Black beans are one of those things I was sure I didn’t like until I actually tried them. They are great in salads. So just because you think you don’t like something, don’t be afraid to throw it in your salad. You might be surprised what you like.

Now this is just an idea of what you can put in your salads but certainly isn’t everything. One tip to keep your salads under control is to make them in a tupperware container that you can easily throw into your lunch cooler. The size of the container will make your salads the perfect size for lunch and keep you from going overboard on the greens.

I’ve said before with salad dressings is to avoid the cream based dressings and go for the oil based ones. They may be a bit higher in calories, but the healthy oils contain good fat that helps your body absorb the nutrients in your bowl of green goodness.

On a final note, preparing these salads can take a little time, but you can easily make a few days worth of servings at once. At our house we make up several days worth of salads in tupperware containers. This makes eating healthy on busy days much easier because we can just grab our lunch and go.

Do you have a salad that you love? Let everyone know in the comments below.

  10 Responses to “The Art Of The Salad”

  1. An intellegent post. Good proteins and enjoying the foods that is going in it – that is the key! Nice work!

  2. A “handy” extra that I love to add is broccoli slaw – it comes shredded in a bag – adds a great crunch – & keeps forever!

  3. How do you store the unused black beans? I would like to try some in my next salad.

  4. I make the same salad, with baby shrimp, crabmeat or eggs, onions or shallots, we then add spinach, cheese (variety is good!–feta, Swiss, blue cheese) cauliflower, snow peas, sunflower seeds, & avocados. At our house it is called Tuscan Bread Salad. Can’t stand the beans though. Yes, I add toasted French bread cubes, and make my own vinaigrette dressing. The dressing recipe is:
    2-tblspns balsamic Vinegar
    3-tblspns olive oil
    white pepper to taste
    basil either fresh or freeze dried
    rosemary
    thyme
    maybe some cilantro & or chives
    shake & let sit while you prepare the salad.
    When taking this salad to work, cut up everything & put into the container as Joe stated above, but put veggies into a ziploc, like tomatoes & cukes so your salad in not soggy. Nothing like a crisp salad healthy for lunch!

  5. Nuts (in about 1 oz servings) are a great way to get some extra protein in salads. I like to hard-boil several eggs on the weekend so they are easy to add to weekday lunch salads.

    Some of my favorite topping combinations that differ from the typical “garden” or “chef” salads are:
    - grilled salmon (just season it with black pepper and throw it on a George Foreman for about seven minutes), pecans, strawberries, crumbled feta cheese topped with a raspberry vinaigrette
    - fresh mozzarella slices (check your grocery store’s deli area), sliced Roma tomato, fresh basil leaves, kalamata olives, topped w/balsamic vinegar and a couple of splashes of olive oil
    - grilled chicken, sliced almonds, blueberries, pineapple chunks, and Mandarin oranges. Doesn’t need a dressing, juicy and flavorful as is! Great in the summer.
    - taco-seasoned lean ground beef (great way to use up leftovers from taco night), shredded cheese, corn, black beans, black olive slices, and tomatoes.Use salsa like a dressing.

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