I’m constantly asked by clients, friends and family about different ways to prepare a healthy, yet satisfying salad.
spinach with roasted veggies, sweet potato and low salt tuna
The problem is that most people associate a salad as “boring diet food” that lacks flavor, substance and excitment.
But it doesn’t have to be that way!
By combining crunchy greens, sweet vegetables, filling proteins and energizing fats & complex carbs, you can create the ultimate cheap and healthy meal that leaves both your belly and wallet, full!
So, here is my step by step prep on how I build the perfect mountain of nutrients and flavor 
Step 1. Pick my base
- Dark leafy greens (spinach, arugula,spring mix,kale)
- Romaine
- Boston Bib
Step 2. LOAD it up with vegetables. All types. Cooked in many forms.
- Roasted
- Grilled
- Steamed
- Raw
- Sautéed
Step 3. Add Protein.
- Chicken
- Turkey
- Tuna
- Salmon
- Shrimp
- Steak
- Veggie Burger
- Eggs
- Cottage Cheese
- Black Beans
Step 4. Fats
- Coconut Oil
- Extra Virgin Olive Oil
- Avocado
- Nuts (almonds, walnuts, pecans)
- Hummus
- Flaxseeds
Step 5. Complex carb
- Sweet Potato
- Quinoa
- Brown Rice
- Cooked Oats
- Slice of Whole Wheat bread
Step 5. Dressing
- Salsa
- Oil and Vinegar
- Fresh Lemon juice and herbs
- Cottage Cheese
- Hummus
- A tomato sauce if I’m using spinach, chicken and rice.
- Mustard mixed with Balsamic Vinaigrette
The BEST salad dressing
- 2T Balsamic Vinaigrette
- 2tsp hot and sweet mustard from Trader Joe’s
- Ground black pepper
And there you have it!
Healthy. Simple. Satisfying
Be creative.
Combine an abundance of flavors and textures to make a truly delicious meal.
Spinach salad with savory blueberry egg white oats.
Steamed veggies with shredded chicken and chopped sweet potato
Quinoa chicken with sautéed veggies and shredded cabbage
Garden salad with grilled shrimp
The possibilities are endless!
The salad bowl is your canvas. Create your own amazing dish.
