The whole meal salad guide
One of the healthiest ways to have a quick, filling and nutritious lunch that doesn’t weigh too heavy on the stomach, is the Whole-Meal-Salad. This is basically a
way to put a huge variety of elements together into one big and satisfying bowl. A salad like this can be composed from any number of elements, and can be adapted to any palate and pantry. Our recommendation is to include all five of the following general components in a salad: Vegetables, grains or pulses, a protein, nuts and a sauce. Here are some examples:
Grain or Pulse
A grain or pulse is a great base for a whole-meal salad, providing complex carbohydrates and fiber to keep you full and energized. You can use canned or cook your own of course. Some healthy and delicious options include:
- Quinoa
- Brown rice
- Barley
- Farro
- Lentils
- Chickpeas
- Black beans
- Buckwheat
Nuts
Nuts are a great source of healthy fats and protein,
adding crunch and texture to your salad. Some options include: • Almonds
- Walnuts
- Pecans
- Pistachios
- Cashews
- Pine nuts
- Sunflower seeds
Protein
Adding a source of protein to your salad is important for muscle repair and growth, and for keeping you feeling full for longer. Here are some healthy and tasty protein options for your salad: • Grilled chicken
- Hard-boiled eggs
- Tuna or salmon
- Tempeh or tofu
- Roasted chickpeas
- Seitan
- Feta or goat cheese
Add a variety of colorful vegetables
- Leafy greens: spinach, kale, arugula,
- mixed greens, etc.
- Bell peppers (red, green, yellow)
- Cherry tomatoes
- Peas
- Green beans
- Cucumbers
- Carrots
- Radishes
- Broccoli
- Cauliflower
- Red onion
Finish with a flavorful sauce
- Balsamic vinaigrette
- Lemon and garlic dressing
- Tahini dressing
- Greek yogurt & herb dressing
- Avocado dressing
Examples of whole-meal-salads
Here are some examples of whole-meal-salads that you can create using the above components:
- Quinoa and black bean salad with grilled chicken, avocado, cherry tomatoes, bell peppers, and a lime vinaigrette.
- Lentil salad with a hard boiled egg, feta cheese, cucumber, rugula, red peppers, red onion, and a lemon and garlic dressing.
- Brown rice and grilled tofu salad with kale, broccoli, carrots, almonds, and a tahini dressing.
- Farro salad with grilled shrimp, mixed greens, roasted red peppers, walnuts, and a balsamic vinaigrette.
Tips
Remember, the key to a healthy and nutritious whole-meal-salad is to include a variety of whole grains, protein, nuts, vegetables, and a flavorful sauce. You can mix and match these components based on what you have available in your kitchen and your personal preferences. Enjoy your delicious and nutritious whole-mealsalad!
