Never-Be-Bored-Again Salad Equation

This salad equation is designed to be flexible and fun. By combining fiber-rich vegetables, a protein of your choice, and healthy fats, you create a meal that’s not only satisfying but also packed with nutrients. Swap ingredients depending on what’s in season or what you have on hand — the possibilities are endless!

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Ingredients

• 1 5-oz package of greens (spinach, kale, mixed lettuce, romaine, etc)

• 1/8-1/4 cup starch, generally a cooked grain or could be roasted squash or sweet potato (if using a grain, I prefer a gluten-free option, such as quinoa, millet, or sorghum)

• 4 ounces* protein (chicken, beef, beans, lentils, shrimp, salmon, hard boiled eggs; this is a great way to use up some leftovers! Bonus tip: if you pair a grain with a bean or legume you’ll be making a complete protein, which is important if you’re vegetarian.)

• 1 ounce* cheese (feta, cheddar, blue, goat, Parmesan)

• 1-2 tablespoons nuts and/or seeds (almonds, cashews, walnuts, pecans, pistachios, pumpkin seeds, sunflower seeds, hemp seeds)

• Additional veggies, cooked or raw (cucumber, carrots, onion/shallot, tomato, broccoli, green beans, artichokes, the options are endless)

• 1/8 cup fruit (berries, sliced apple, sliced pear, cherries, citrus)

• Optional for additional flavor/texture: avocado, sauerkraut

• Anti-inflammatory dressing

*I like to use my hand as a rough measurement for serving sizes. In this case, 4 ounces of protein would be about the size of your palm, and 1 ounce of cheese/nuts would be about the size of your thumb.

Instructions

1. Following package directions, cook your grain and then set aside to cool.

2. Wash greens and dry as much as possible.

3. When ready to assemble, place greens on a plate, top with grain and other ingredients. Toss with dressing and serve.

Note

I rarely dress a salad ahead of time, unless I know there won’t be any leftovers or I’m using a hardier green, like kale. Otherwise, the salad will likely get soggy and unappetizing. If you have leftovers, simply store the salad and dressing separately, and then combine right before serving.

Flavor Combos

I recognize that not everyone loves a meal equation and some may prefer an actual recipe. As an in between, I’ve included four of my favorite ingredient combinations if you’re looking for someplace to start!

Combo #1

• Spinach

• Quinoa

• Garbanzo beans

• Feta

• Slivered almonds

• Strawberries

• Avocado

• Cucumber

• Dressing: Olive oil, lemon & Dijon mustard, garlic

Combo #2

• Mixed greens/spring mix

• Millet

• Leftover cooked chicken

• Blue cheese

• Sliced pear

• Sunflower seeds & hemp seeds

• Avocado

• Dressing: Olive oil, apple cider vinegar, Dijon mustard

Combo #3

• 50/50 mix of lettuce & spinach

• Sorghum

• White beans

• Leftover salmon

• Cheddar

• Sliced apple

• Walnuts

• Sliced or diced shallot

• Cucumber

• Dressing: olive oil, red wine vinegar, honey mustard

Combo #4

• Mixed greens

• Quinoa

• Chicken

• Feta

• Blueberries

• Cashews

• Cherry tomatoes, halved; carrots, diced; shallots, sliced; cucumber, sliced

• Dressing: olive oil, apple cider vinegar, Dijon mustard

RECIPE BY:  BETHANY MITCHELL-LEGRO