How to Build the Perfect Main Course Salad

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Step 2: Add Colorful Vegetables

Colorful vegetables add crunch, freshness, and a variety of nutrients that make your salad both beautiful and satisfying. I usually choose two to four vegetables, depending on what’s in season and what I have in the refrigerator.

Crunchy, Sweet & Juicy Vegetables – These add crisp texture, bright colors and fresh flavor.

• Cucumbers
• Radishes
• Carrots
• Tomatoes
• Red peppers
• Yellow peppers
• Red cabbage

Bold Flavor Vegetables – A little goes a long way.

• Red onion
• Scallions

Cooked Vegetables – Roasted or lightly cooked vegetables make a salad heartier and are a great way to use leftovers.

• Broccoli
• Cauliflower
• Green beans

My Tip: I almost always include carrots for sweetness and crunch, then add whatever vegetables are in season or leftover from dinner the night before.

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Step 3: Choose a Healthy Carb

Healthy carbohydrates turn a salad into a satisfying meal by providing lasting energy and keeping you full longer. I usually choose just one.

Whole Grains

• Quinoa
• Millet

Roasted Vegetables

• Roasted sweet potatoes
• Butternut squash

Beans – These are unique because they provide both complex carbohydrates and plant-based protein.

• Chickpeas
• White beans
• Black beans
• Cannellini beans

My Tip: I cook a pot of quinoa at the beginning of the week so it’s ready when I make my salad.

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Step 4: Add Protein

Protein is what transforms a salad into a true main course. It helps keep you satisfied for hours and provides the building blocks your body needs to repair and stay strong. My goal is 25-30 grams for each meal.

Seafood

• Left over roasted or grilled salmon or canned salmon
• Canned sardines

Poultry

• Leftover chicken or turkey
• Grilled chicken

Plant-Based Protein

• Tofu
• Sautéed Tempeh
• Lentils
• Edamame
• Beans

Cheese

• Goat cheese
• Feta cheese

My Tip: If I don’t have anything left over from last nights dinner, I’ll add canned salmon or sardines because it’s quick, delicious, and an easy way to get omega-3 fats without any cooking.

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Step 5: Add Healthy Fats

Healthy fats add richness, help you absorb the fat-soluble vitamins in your vegetables, and make your salad even more satisfying.

• Avocado
• Olives
• A drizzle of tahini
• Nuts
• (Your olive oil vinaigrette also contributes healthy fat.)

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Step 6: Add Fresh Herbs & Crunch

This is where an ordinary salad becomes something special. Fresh herbs brighten the flavors while nuts and seeds add texture and healthy fats.

Fresh Herbs

• Basil
• Cilantro
• Parsley
• Mint
• Oregano
• Thyme

Nuts & Seeds

• Pumpkin seeds
• Walnuts
• Pistachios

Fermented Food – adds live probiotics that help your body digest food easily.

• Sauerkraut
• Kimchi
• Pickled vegetables

My Tip: Don’t think of herbs as just a garnish. A generous handful of one or two fresh herbs adds incredible flavor and makes your salad taste fresh and vibrant.

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Step 6: Finish with a Simple Homemade Vinaigrette

A good dressing ties everything together. I’m including a homemade balsamic vinaigrette that takes only a few minutes to make. It’s easy and lets the flavors of the vegetables shine.

Easy 3-Ingredient Balsamic Vinaigrette

This is a simple balsamic vinaigrette. I learned how to make it many years ago when I was in Portofino, Italy. The waiter made this dressing at the table and tossed it with the salad. I’ve been using it ever since. I make it fresh each day since it only takes a few minutes.

• Balsamic vinegar
• Sea salt
• Olive oil

Pour vinegar into a small bowl. Add salt, mix to dissolve. Gently whisk in the olive oil with a fork. Drizzle over the salad and toss.

My Favorite Main Course Salad

While there are endless ways to build a delicious main course salad, this is the combination I make regularly. It has the perfect balance of tender greens, colorful vegetables, protein, and healthy carbohydrates, and it keeps me satisfied all afternoon.

Ingredients

• salad greens
• arugula
• radicchio
• cucumbers, sliced
• radishes, sliced
• carrots, shredded
• sauerkraut
• cooked chicken
• cooked quinoa
• pumpkin seeds
• fresh herbs – oregano, basil

How to Make

• Add the greens, arugula, radicchio to a large salad bowl.
• Add the cucumbers, radishes, carrots, sauerkraut, chicken and quinoa.
• Drizzle with the balsamic vinaigrette and gently toss to combine.
• Top with pumpkin seeds and fresh herbs
• Serve immediately.

Prep Ahead for Easy Lunches

A little prep at the beginning of the week makes it easy to enjoy a fresh, nourishing main course salad every day.

• Wash and dry your greens. Store them in the refrigerator with a paper towel to help keep them crisp. Alternately buy pre-washed greens.
• Chop the vegetables. Carrots, cucumbers, peppers, cabbage, and radishes can all be cut ahead and stored in airtight containers.
• Cook your grains. Prepare a batch of quinoa or roast sweet potatoes to use throughout the week.
• Cook your protein. Throughout the week, at dinner, cook extra chicken, salmon or tofu. Otherwise keep canned salmon, sardines, beans, or tofu on hand for quick lunches.
• Mix the vinaigrette. Make a larger batch of the balsamic vinaigrette and store it in a jar in the refrigerator for up to a week. I usually make it daily but you can prep in advance.
• Assemble just before serving. Keep the dressing separate until you’re ready to eat so your salad stays fresh and crisp.

Tips for The Freshest Salads

For the freshest salad, store the ingredients separately and assemble just before serving. This keeps the greens crisp, the vegetables crunchy, and the flavors at their best.

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