Elements of a good salad

One of the best ways to be healthier is to bring your own lunch to work. Buying every day can get expensive, and restaurant or fast food meals are usually more fatty and salty. It can be hard to keep up with all that cooking, but throwing together a quick, delicious salad is relatively simple!

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The greens
I like a mixture of spinach and arugula, which contains cancer-fighting beta carotene, lutein and zeaxanthin. I also like sprinkling some sprouts on top, after I add any other goodies.

The texture
A good salad is visually interesting and includes lots of textures and tastes. It should be a little sweet, a little salty, a little crunchy and a little creamy. I like to use a mixture of fruit or veggies, nuts and cheese. Two of my favorite combos are strawberries, almonds, and chevre with balsamic vinaigrette; or cherry tomatoes, avocado, crumbled bleu cheese and French vinaigrette.

The meat
Whenever I cook chicken for dinner, I like to set some aside for salads. This isn’t necessary, especially if you add enough nuts and seeds to fill you up.

The dressing
Do yourself a favor and stop buying salad dressing! Making a vinaigrette is cheap and easy, and doesn’t have all the added sugar and unnatural ingredients. Two in my regular rotation are balsamic vinaigrette, with about 3 Tbsp olive oil, 3 tsp balsamic vinaigrette, salt and pepper; and a French vinaigrette with a little olive oil, fresh lemon juice, Dijon mustard, salt and pepper. If you’re taking your lunch, make sure to leave your dressing on the side so it doesn’t get soggy!

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About Rachel Repard

I'm a foodie with a penchant for healthy eating (and the occasional cupcake). Like so many of us, breast cancer has touched my life. Although we can't predict what life will bring, I believe it's important to fortify your body with natural, healthful cooking. Find my other blog at blog.rachelrepard.com.

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