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EntréesMeatless Any Day

Building a Balanced Salad

by Fresh Planet Flavor June 14, 2016
written by Fresh Planet Flavor June 14, 2016
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How to make variations of an easy balanced salad, that includes protein and fiber, clean carbs, healthy fats and plenty of vitamins. Click to read the quick tips! Fresh Planet Flavor

Balanced Salad: Some tips on what to keep on hand to make big, filling, easy salads. Click to read more... GrokGrub.com

More than a month ago I posted the strategy for Building A Balanced Breakfast, now it’s time for the second installment in the series: Building A Balanced Salad. I have included a recipe related to a balanced salad at the bottom of this post, but learning the technique will help you build balanced salads of many varieties customized to your preference.

Salads inject a versatile dose of color, flavor, texture, vitamins and variety to your diet. Click To Tweet I’ve also begun to rely on vegan balanced salads throughout my week days to replace animal protein in my diet. I enjoy eating meat and recognize that it has important health benefits (not to mention being easier to digest than than vegetable protein), however, my budget currently cannot sustain pastured meat for every meal. The alternative (rather than support Concentrated Animal Feeding Operation meat)? More salads! Not exactly a hardship… I love to whip up massive ones in my largest mixing bowl and dig in. 

Balanced Salad: Some tips on what to keep on hand to make big, filling, easy salads. Click to read more...

So, what are the building blocks of a balanced salad? I’m no expert, but what I prefer in mine includes: 

  • Protein: In this version of a balanced salad I use yellow split peas boiled until soft. While high in carbohydrate, there are some benefits of peas as a protein source to take into consideration. They’re inexpensive, widely available, and easy to prepare. Peas are comparatively eco-friendly and sustainable to produce, too. With a growing population worldwide and water already a limited resource, pea’s relatively low environmental impact make them an attractive alternative to the more resource-intensive soy and animal protein.1
  • Carbs: I’m definitely not afraid of carbs, and feathery, leafy, bitter roughage like arugula paired with plump, juicy, vibrant tomatoes and crisp, sweet, bell peppers = carb-y heaven. When selecting your vegetables, start with a solid selection of your favorites that are a safe bet you’ll enjoy, then experiment with trading a new vegetable that you’re less familiar with into the mix every week. Never be afraid to discover new favorites! And diversity in the food you consume is a great way to ensure that you’re getting a variety of vitamins and nutrients. 
  • Fat: It’s flavor, baby. It’s a treat to pick out a new store-bought vinaigrette when my bottle gets low (just make sure to check that your store-bought dressings are free of sugar and seed oils!) but it’s also fun to experiment with quickie dressings of my own invention. Check out my super simple recipe for Avocado Jalapeno Lime Crema below. Nuts are also a good source of dietary fat, but add them sparingly as they’re resource-intensive to produce and one of those hyper-palatable foods that it’s easy to overdo. Maybe they’re better as addition in the last category, which is… 
  • Add-ins: These are the special additions that make the salad a treat. Sprinkle a handful of macadamia nuts on your salad, or a smattering of pomegranate arils. Roasted winter squash leftover from the night before? A cup or so of grilled chicken or ground beef? Include it as an add-in, and savor that special edition salad. 

Any other ideas for building a balanced salad? Leave them in the comments below. 🙂 

Avocado Jalapeño Lime Crema

Print shopping list
Prep Time 5 mins
Total Time 5 mins
Yields 4

Ingredients

  • 1 large avocado
  • 1 small jalapeño, seeds removed
  • 1/4 cup lime juice
  • 1/2 cup water
  • 1/4 tsp salt, or to taste

Directions

  1. Whirl the ingredients in a blender until smooth. Add more water or lime juice if a thinner consistency is preferred.
  2. Taste, and adjust the salt if desired.

by Fresh Planet Flavor

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10 ingredients or lessdairy freeeasysaladveganvegetarian
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13 comments

Joanie @ ZagLeft June 16, 2016 - 3:30 pm

I love the vibrant colors of your salad. We eat salads often for dinner at my house, especially in the summer and I’m dying to try the lime crema, it looks and sounds delicious!

Reply
Grok Grub June 16, 2016 - 8:39 pm

It’s creamy and spicy and tart! Winner, winner…

Reply
Candy June 16, 2016 - 5:30 pm

Salad is so pretty when served. Love different layers.

Reply
Kirsten June 16, 2016 - 5:56 pm

Salads are so pretty when you get all the colors in them. Thanks for sharing, I will be showing this to my mom because she’s always looking for new salads to try and this is such an informative post!

Reply
Katy June 16, 2016 - 8:19 pm

I love how you break the salad down into parts to show how important eating a balanced meal is. If you don’t have enough fats and protein in your salad, you’ll be scarfing down cookie dough in 2-3 hours.

Reply
Clare Speer June 16, 2016 - 9:11 pm

Looks delicious and healthy – great combination! I love the idea of split peas – must try that – and always love nuts in a salad and of course avocado! Pinned this for later!

Reply
Kendra Cardoza June 17, 2016 - 7:24 am

Oh Girl!! I am so drooling! That avocado crema is calling my name!

Reply
Grok Grub June 19, 2016 - 8:58 pm

It is da bomb!

Reply
Maegan Clark June 17, 2016 - 3:45 pm

That salad just looks too pretty to eat!

Reply
Bobbi from Bobbi's Kozy Kitchen June 17, 2016 - 5:28 pm

I love this! I always seem to get stumped on new ideas for salad!

Reply
Grok Grub June 19, 2016 - 8:58 pm

Thanks! I love to mix it up and keep it interesting.

Reply
Hannah Adkins June 24, 2016 - 1:43 am

I agree with having everything balanced. I love filling my salads with other fresh veggies like tomatoes, onion, and cucumber.

Reply
Grok Grub June 25, 2016 - 1:16 am

Cucumber! So crisp and fresh.

Reply

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I explore topics here on Fresh Planet Flavor at the intersection of where health and beauty meet sustainability and minimalism.

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