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How to make a super salad

by skating tomato (follow)
www.skatingtomato.com
Healthy Recipes (294)      Healthy Foods (75)      How To (64)     
Salads are often dismissed as boring and without substance, or ridiculously over-priced in restaurants or high street outlets.

But they need not be either.

Here is your comprehensive guide to making consistently impressive and appealing salads.

If you are making a salad as a portable lunch or dinner, we recommend investing in a mason jar - or just re-using a 500ml jar from your kitchen cupboards - to keep your meal clean and fresh. Plus, salads look super fancy when simply layered - all the more reason to dig in!

Enjoy!

courtesy of Flickr


Starchy carbs
The starchy carb layer will provide you with a healthy hit of long-lasting energy. Aim for a quarter of your salad.

brown/wild rice
quinoa
wholemeal pasta/noodles
roasted root veggies (sweet potato, potato, pumpkin etc.)

courtesy of Wikimedia


Protein
The protein layer will leave you feeling full and nourished. Aim for a quarter of your salad. (These are vegan options but of course if you eat meat and/or dairy, they can provide your protein instead.)

tofu/tempeh
nuts/seeds
beans
beans (edamame, cannellini, black, kidney, borlotti etc.)
lentils
chickpeas

courtesy of Flickr


Veggies
The veggie layer ensures you get a substantial blast of essential vitamins, minerals and antioxidants to sustain optimal health. Aim for half of your salad.

leafy greens (spinach, kale, lettuce, rocket etc.)
carrot
tomato
cucumber
capsicum
celery
sprouts
avocado
radish
cabbage
broccoli
olives

courtesy of Flickr


Dressing/Seasoning
A home-made dressing or seasoning can ensure you get those rich flavours you crave, but without consuming unnecessary sugar, preservatives and salt.

extra-virgin olive oil
apple cider vinegar
balsamic vinegar
tamari (gluten-free soy sauce)
tahini
lemon/lime juice
fresh herbs (coriander, parsley, basil etc.)
salt and/or pepper
chilli flakes

courtesy of Flickr


How did you go? Has this improved your thoughts on the humble salad? Leave your comments and ideas below!

Related
Rainbow Salad in a jar
Kale Salad with Garlic & Parmesan Dressing
Vegetarian Caesar Salad with a Rocket Twist
Maple Roasted Carrot Salad

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