Salads are a quick and easy way to get your daily dose of fiber, micronutrients, and of course healthy fat and protein!
On warmer days, a fat fueled salad is our go to lunch! The base and dressing is easily prepped ahead of time and can be embellished with pantry and fridge staples of your choice!
We typically have a few different types of greens at home like lettuce, spring mix, arugula and baby spinach and I typically just grab a bit of everything (the more greens the better 🤪)
We are very lucky to have access to a local hydroponic farmer who delivers us the cleanest and freshest greens imaginable. We also have a “herb bar” in our refrigerator so I always grab a handful for herbs like basil, parsley or chives to into my salad 🌱
Start by putting the dressing on the bottom of the salad bowl and add the ingredients:
This is how we make our basic salad dressing (I will post about salad dressings later on). You can make a big batch ahead of time and store it in the fridge or you can make a single portion in the bottom of the salad bowl 🥗
For the basic vinaigrette dressing you need:
1) high quality extra virgin olive oil (if it’s rancid toss it!!), you can also substitute a little bit of MCT oil like Brain Octane from Bulletproof for an extra mitochondrial boost or sesame/truffle oil for taste 😍
2) coconut vinegar (this is a powerful prebiotic) or lemon/lime juice. You need something acidic to counteract the oil 🍋
3) salt and pepper (you can experiment with truffle salt) 🧂
4) your favorite mustard to taste (I like Dijon) 😉
The ratio of oil to vinegar is 3:1 and can be scaled to however amount of dressing you’d like to make 👩🏻🍳
I would also recommend adding in some chopped tomatoes as the juices help create a bit of an umami flavor 😋
You can also add spices like granulated garlic or onion 🧅🧄
Here is our basic salad recipe for success 👩🏻🍳:
1) green base (pick the greens of your choice) 🥬
2) super power herbs and microgreens (we love basil and parsley) 🌱
3) colorful veggies (tomato, green onion, bell pepper, sliced carrots, radish, endive, red cabbage, artichoke hearts, etc) 🥕🍅🫑🥦
4) something crunchy (dry roasted almonds, pumpkin seeds, sunflower seeds, bacon etc) 🌰
5) Fatty Accessories like avocado or olives 🥑🫒 or maybe even some salmon roe 😎
6) protein source- this could be anything from canned SMASH (sardine, mackerel, anchovy, sardine, herring) fish, crab, hard boiled) left over pork tenderloin, chicken or steak, grilled shrimp 🥚🥩🍤
I also love left over baked Rainbow Trout, I recently found Rainbow King Foods that sells super yummy trout. You can use my code CUREATED to save money!
You can also leave out the embellishments and make a simple side salad to go with your meal. This could just be greens, a few veggies and herbs and the simple dressing 😎