How To: Make a Delicious, Nutrient Dense, Filling Salad
Do THIS to make your next BOMB salad.
My salads ALWAYS need to have the following so that I can finish my meal feeling satiated, full and happy.
Sweet: (Grapes, Raisins, Cranberries, Mandarins, Pomegranate, Lemon)
Salty/Crunch: (Crispy Onions, Roasted Nuts, Roasted Chickpeas, Roasted Lentils, Cheese [V])
Creamy: (Avocado, Sweet Potato)
Protein: (Chicken, Fish, Steak, Tofu, Egg, Hemp Seeds)
Carb: (Croutons - I toast/make my own, Quinoa, Wild Rice, Beans)
Fat: (Avocado, Nuts, Dressing)
…and of course, a good dressing is KEY.
My Favorite Dressings: Mine (1/4 Cup Lemon + 1/4 Cup Olive Oil + 1 tsp Salt, 1 tsp Minced Garlic, 1/2 tsp Pepper), Tessemae’s Green Goddess and Lemon Garlic, Trader Joe’s Green Goddess Salad and Spicy Cashew, Primal Kitchen Caesar Avocado and Cilantro Lime.
Phew, sometimes I can’t even get through my entire salad (there’s a phrase I’m sure you don’t hear much) there’s just SO MUCH GOING ON. Including a little bit of each of the things from above ensures that my salads always fill me up, are deliciously satiating, have all the nutrients I need and keep me full for a long time. AND that list isn’t all inclusive! There are so so many different ingredients you can use to make your own yummy salads, as long as it has one of each category I’M IN.
What else would you add to any of those categories above? I want to know!
𝐏𝐫𝐨-𝐓𝐢𝐩: Want to know why salads at restaurants taste better, it’s because they add a lot of extra salt. Not that I’m telling you to add an insane amount of salt to your salads, I’m just saying… Do what you’d like with that information.
Meal Prepping:
Preparing salads is super simple! Wash/Clean/Cut everything. All the crunchy dry ingredients (i.e. nuts, seeds, croutons) are together in one container. All the wetter ingredients (i.e. chopped veggies, avocado, chicken) in another container. Salad greens can stay in their bag. Dressing separated from everything. Once you’re ready to eat, everything is ready to combine based on how much you want!
Taking To-Go:
If you’re looking to travel with a single serving, here’s what you do so it doesn’t get soggy!
Starting at the bottom a container (like a big jar):
Start with the dressing
Add (wet) grains, beans, pasta
Add chopped vegetables and fruits
Add protein (i.e. chicken, eggs, tofu)
Add (dry) ingredients (i.e. nuts, seeds, croutons)
Add (dry) salad greens.
^^ Essentially, if it’s wet it goes first (on the bottom). The more dry the ingredient, the higher (closer to the top) it goes so it doesn’t get wet.
If you’re looking for a safe space where you can learn how to let go of dieting for good, enjoy food without guilt, and turn exercise into something you love to do rather than something you “have” to do, submit a client application to get in contact with me! I work with clients virtually all over the world helping those who are frustrated with dieting and want to change their relationship with food and themselves.
Hi, I’m Azul Corajoria, an Integrative Health Coach, Personal Trainer & Yoga Instructor. I support my clients in making step-by-step changes so that they can live a healthy and balanced life. By recognizing the interdependent roles of mindset, nutrition, and movement I educate and hold my clients accountable for achieving their health goals through lifestyle and behavior adjustments with an emphasis on self-care. Together, we navigate the contradictory world of nutrition through intuitive eating, practice mindful movement, and implement small mindset and lifestyle shifts that empower them to be their best selves in the easiest way possible.
