Build a better salad

Last week, I learned how to build a better sandwich, but a sandwich does not lunch make.

No, no.

Today, we are going to learn how to build a better salad!

A salad begins with the base. The best base for a great and great-for-you salad include greens, such as spinach, arugula and red leaf lettuce.

Yes. Some salads do not have greens. Chicken salad, egg salad, tuna salad… But are those really salads?


Atop the base are fruits and veggies! In my opinion, a salad has to crunch. If the veggies don’t have a bit of crunch (cucumbers) or pop (cherry tomatoes), then the salad is a waste.

I’ll totally still eat it.

Fruits and veggies should also add color to your salad. More color means more vitamins, minerals and antioxidants.

A good meal always has a protein for energy throughout the day. Add fish, chicken or lean red meat. Meat-free options include beans, nuts and tofu. (Ew. Tofu. Gross.)

Finally, a salad needs a dressing. My favorite salad dressings are oil and vinegar. I put oil and vinegar on sandwiches, too. Oil might be a little fatty, but it’s good fat, and I LOVE it.

I found a salad-builder, and decided that this is my perfect salad recipe.

Salad by skinnyshae

  • 2 cups arugula
  • 1/2 cup cucumber
  • 1/2 tomato
  • 1/4 cup peppers
  • 1/4 cup carrots
  • 1/2 cup broccoli
  • 1/4 cup onion
  • 1/4 cup avocado
  • 2 tbsp. olive oil
  • 2 tbsp. vinegar

Um. It’s a salad…

I opted out of adding protein, cheese and extras. (I would usually add extras, but the choices did not fit my salad.)

Added up I hit 384.5 calories, 33.3 (some sort of measurement… I imagine grams) fat, 19 carbs, 5.1 dietary fiber and 4.9 protein.

Or, if you want to get more creative, try Eating Well’s Warm Quinoa Salad.