MAKING THE PERFECT SALAD

AND ADDING SOME COLOR BACK IN TO YOUR LIFE

We all know we should be adding some fresh vegetables to our diets regularly, but are you acutally doing it? Ideally, our plates should be filled with an array of fresh vegetables for EVERY meal. This can seem overwhelming. Who has the time for that??

The answer is we ALL do. IF we take a little time at the beginning of the week to prepare meals and to do a salad prep, we don't have to spend time during the week preparing each meal separately. Today I am going to give you some tips on making a great salad. With just a little preparation at the beginning of the week, you can be sure to have a fresh side of veggies at EVERY meal. 

STEPS TO A GREAT SALAD:

  • Start with a good base. Think dark, leafy greens like kale, spinach, arugula, collard greens, Swiss chard, etc. (NOT iceberg lettuce)
  • Add in as much color as you can with other vegetables. Think purple cabbage, tomato, red/green/yellow/orange bell peppers, carrots, celery, radish, cucumber, ...
  • Add healthy fats like avocado, nuts or seeds
  • Add protein like wild salmon, tuna, steak or chicken
  • If you're craving something a little sweet add some fresh berries or a few orange slices
  • Finish off with a healthy, homemade dressing like extra virgin olive oil and vinegar (remember to steer clear of those chemical-laden dressings found at the grocery store).

VOILA! Here you have a perfect meal that is packed with rich antioxidants, vitamins, nutrients & minerals, essential fats and amino acids. 

Be sure to buy all of your veggies on your weekend and cut them ahead of time. (See pic below). Throw them in a tupperware and when it comes time to make your meal, you can throw down a bed a greens and top with your already-cut veggies. Have your favorite nuts and seeds on hand along with a few ripe avocados. Also, during your designated prep time, take the time to cook some meat or a meal that you can pair with a side salad.  

 

 Here is an example of a veggie prep I do at the beginning of every week. This one has purple cabbage, orange bell pepper, carrots, cucumber, cherry tomatoes and avocado.

Here is an example of a veggie prep I do at the beginning of every week. This one has purple cabbage, orange bell pepper, carrots, cucumber, cherry tomatoes and avocado.

 Throw your veggies into a tupperware and into the fridge

Throw your veggies into a tupperware and into the fridge

 A big salad for lunch topped with a hard-boiled egg (another great protein source) and some tuna

A big salad for lunch topped with a hard-boiled egg (another great protein source) and some tuna

 Here's an example of dinner from a few nights ago. We paired baked wild Alaskan cod with a side of sautéed green beans, onions & garlic with crispy baked sweet potatoes and a side salad topped with my already-cut veggies and some avocado. See what I mean when it comes to adding color to your plate? This plate is chock-full of antioxidants, vitamins, nutrients, minerals and healthy fats and protein. 

Here's an example of dinner from a few nights ago. We paired baked wild Alaskan cod with a side of sautéed green beans, onions & garlic with crispy baked sweet potatoes and a side salad topped with my already-cut veggies and some avocado. See what I mean when it comes to adding color to your plate? This plate is chock-full of antioxidants, vitamins, nutrients, minerals and healthy fats and protein. 

 Another tasty lunch salad topped with some blueberries for a little sweetness

Another tasty lunch salad topped with some blueberries for a little sweetness

 Another dinner example. Wild Alaskan Rockfish paired with steamed broccoli, baked sweet potatoes (both topped with grass-fed butter), a small side salad and some raw, organic, red cabbage Sauerkraut (Are you adding fermented vegetables to your diet? This is a great way to help maintain proper gut health and digestion. I will talk more about this in a future blog. For now, try adding in some fermented foods like sauerkraut, kimchee, kombucha or kefir. These things can be found at most health food stores). 

Another dinner example. Wild Alaskan Rockfish paired with steamed broccoli, baked sweet potatoes (both topped with grass-fed butter), a small side salad and some raw, organic, red cabbage Sauerkraut (Are you adding fermented vegetables to your diet? This is a great way to help maintain proper gut health and digestion. I will talk more about this in a future blog. For now, try adding in some fermented foods like sauerkraut, kimchee, kombucha or kefir. These things can be found at most health food stores). 

And there you have it. Healthy eating doesn't have to be complicated. Keep it simple and remember to look for the things that Mother Nature put on this Earth as your sources of nutrition.  As you can see, my dinner plates are filled to the brim with healthy foods that fill me up. When I fill myself up with healthy foods I'm not looking to snack on processed garbage and I am left feeling satisfied and in better overall health. 

"The food you eat can be either the safest & most powerful form of medicine OR the slowest form of poison." -- Ann Wigmore

Cheers to Good Health,

Pocket Rocket