Have you ever had a great salad at a restaurant or friends house, and wondered why its hard to create the same “delish” factor at home? 

Take a look at the quick list below on ideas for building a perfect salad.  Also, we have added two recipes that are favorites around here, give them a try if you need to add something new to your salad rotation.

Tips for a great salad

• Make the salad dressing – making your own dressing is quick and easy, plus fresh ingredients add an extra punch of flavor that you will not find in a bottle from the market.
• Add color- a variety of vibrant colors ensures an abundant amount of nutrients.  Different textures in the veggies or fruits will only add to the pizzazz of the salad too.
• Season the greens- you will be amazed at what a little salt and pepper will do to the overall flavor of the salad.
• Make the salad a “meal” by adding protein on top- Beans; chicken, shrimp, or fish are great options to add just a bit more fat and protein for more energy. 
• Prep the veggies beforehand- to keep salad creation easy and quick, it always helps to have the ingredients chopped and ready to toss.
• Buy what is in season for the best taste, price, and nutrient density.

Big Batch Salad

The following recipe is from Fed and Fit.  We love this salad as it’s easy to make ahead of time, its great for detoxifying the body, and the dressing is delicious.  The salad seems to be even better the day after tossing it together, and it keeps nicely in the fridge for up to three days.  

INGREDIENTS

For the dressing:

• 1/3 cup sunbutter
• 4 tablespoons lemon juice (about 2 lemons)
• 1 tablespoon coconut aminos
• 1-2 tablespoons water, or until you have desired thickness
• 2 teaspoons apple cider vinegar
• 1 tablespoon fresh grated ginger
• 1 tablespoon turmeric
• 1 tablespoon honey (optional)
• 1/4 teaspoon sea salt, to taste

For the Greens

• 1 head lacinato kale, de-stemmed and shredded
• 1/2 head purple cabbage, shredded
• 1 bunch cilantro

INSTRUCTIONS

1. Blend together all of the ingredients for the dressing until smooth. If you need to thin the dressing, add in 1 tablespoon water at a time until the desired consistency is achieved.
2. Place the shredded kale, cabbage, and cilantro in a large bowl and toss with the dressing. Eat immediately or refrigerate up to 3 days.

Spring Salad

This delicious salad is from What’s Gabby Cooking, Everyday California Food. The lemon vinaigrette is so so good, and light tasting.  Plus, the fresh herbs really make this salad pop!  Enjoy it!!

INGREDIENTS

For the salad:

• 8 heads little gem lettuce bottom 1-inch trimmed off and separated into leaves (you can also use butter lettuce)
• 4 Persian cucumbers thinly sliced
• Easter radish very thinly slice (or 3 regular radishes thinly sliced)
• 1 ripe avocado pitted, peeled, and thinly sliced
• 3 tablespoons chopped fresh dill
• 3 tablespoons chopped fresh mint
• 8 canned artichoke hearts drained and halved
• 12 ounces roasted asparagus cut into 2-inch pieces 

For the Lemon-Champagne Vinaigrette:

• Juice of 1 lemon
• 1 tablespoon champagne vinegar
• 2 cloves garlic finely chopped
• 1 shallot finely chopped
• 1/3 cup olive oil
• Kosher salt and freshly cracked black pepper to taste 

For the salad: Arrange the lettuce leaves in a large salad bowl. Top with the sliced cucumbers, radish, avocado, dill, mint, artichoke hearts, and roasted asparagus.

For the dressing: Combine all the ingredients in a small bowl and whisk to combine. Adjust the salt and pepper as needed.

Drizzle the dressing over the salad and toss. Season with salt and black pepper. Serve immediately.

Note-the dressing will keep in an airtight container for up to 5 days.

Francesca Quinn
Naturopathic Doctor Denver
(720) 310-0797
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