Six Salads

Salads are a simple way to get in your leafy greens and lots of other veggies (think: vitamins, minerals and fiber)! Salads do not need to be low calorie or ‘diet’ food. I love to LOAD mine up!

How to make a satisfying salad

-Make sure there’s a significant amount of protein on it, if the salad is your whole meal (and it certainly can be if you’re getting enough calories from it)

-Add as many veggies as you want! The more fiber in your salad, the longer you’ll stay satiated

-Do NOT go for low calorie/light/fat free dressing! Those dressings are full of sugar, bad oils and artificially made fat substitutes

-Go for the real deal: eat the fat. I recommend skipping pre-made dressings, unless they are coming from quality companies like Whole30 or Primal Kitchen, and going for straight up extra virgin olive oil (EVOO) and balsamic vinegar or lemon juice, and salt. The fat is actually needed to absorb some of those nutrients present in the veggies you’re eating. Without the fat, you are not getting all the benefits of the veggies

-Add nuts and seeds, cottage cheese (full fat), cheese (yes, full fat, that’s the point), fatty fish like salmon or tuna, soft-boiled eggs (with the yolks), or olives for extra fat

There are infinite combinations of greens, protein, healthy fats and fruits and veggies to make a hearty meal. Here are six of my favorite.

Mixed greens with kimchi, left over steak (can be any leftover protein) and Primal Kitchen Cilantro Lime dressing

Mixed greens with blueberries and blue cheese, EVOO, balsamic vinegar and salt

Herbed goat cheese, avocado, toasted peanuts, roasted sweet potatoes and onions with EVOO, lemon juice and sea salt over arugula

Sweet potatoes and zucchini sautéed in bacon fat, bacon and Parmesan cheese. No dressing needed!

Spinach with sautéed carrots with rosemary, boiled beets, goat cheese, EVOO and sea salt

Arugula topped with Prosciutto, burrata, EVOO, lemon juice and sea salt

Fuel better, feel better,

Sara Milner, FNTP