Salads That Actually Satisfy

Learn a guaranteed formula for inventing great-tasting salads that feed your appetite while filling you with goodness.

Lesson Objectives:
• Master a formula for simple but hearty salad combinations
• Learn how to make tasty salad dressings that enhance any salad
• Learn why green leafy vegetables and healthy fats are beneficial
• Save money using ingredients already in your fridge or pantry

Lesson Summary:
We all know that salads epitomize better eating options, but they often fall short on satisfaction. In this lesson, our DIY salad design will inspire new talents for creating nutritious salads on the fly, with maximum flavor and satiation. Take your salad skills from cliché to connoisseur, whether it’s quick and easy at home or making better choices when dining out.

“The most important and most powerful tool you have to change your health and the world is your fork.”

– Dr. Mark Hyman

Satisfying Salads Tutorial

There is no reason to settle for salads that have no flavor and leave you feeling hungry. Satisfying salads provide full flavor while still filling you up. Building a better salad is a great way to increase satisfaction without increasing calories.

Satisfying Salad shortcut signage

At the heart of a good salad is a vinaigrette. One component of a vinaigrette is oil. Oils are considered a fat and choosing a healthy fat for your vinaigrette is important. Healthy fats include olive oil, avocado oil, and grapeseed oil. Not only do these oils provide necessary nutrients for brain function and heart health, but they also help absorb other nutrients found in the salad. Follow this simple ratio to make a vinaigrette that you can always have hanging around and can last up to 2 weeks in your fridge. These are a couple really cool cheat sheets to help you win over your taste buds when you go to create that salad. 

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These are your vinaigrette pantry staple ingredients. Below are examples of how to bring them together, with simple recipe ideas.

The essential components to a Satisfying Salad

Component #1

Feel free to mix and match a variety of greens to build the base of your salad. You can even throw in some herbs to enhance the flavor. Leafy greens contain a variety of vitamins and micronutrients that are necessary for your body to function properly. Leafy greens are rich in folate, carotenoids, iron, calcium, vitamin K, vitamin C, and many more!

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Start building your salad with 2-3 cups of leafy greens. Make sure to rinse them and dry them of excess water, or your vinaigrette won’t cling.

Component #2

Lean proteins help to fuel your body. Include different types to get different flavors.

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Choose at least 1 cup (or 4 oz. weight) of your favorite lean protein. For cheeses, use sparingly to accent flavor and texture, as opposed to allocating an entire 1-cup portion to just cheese.

Component #3

Complex carbs will bulk up your salad and help keep you feeling full. Some complex carbs, like beans, will even boost the protein content.

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Add at least 1/2 to 3/4 of a cup of complex carbs for a healthy, filling serving.

Component #4

Adding fruits can add a touch of sweetness to the salad and play well with the other savory ingredients. This step is always optional if you’re not feeling the sweet/savory vibe.

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The daily recommendation for fresh fruit is 1 1/2 -2 cups per day. Why not put some fruit on your salad to help yourself get closer to that daily recommendation?

Component #5

A variety of colorful veggies in your salad will provide a boost of nutrition, not to mention make it look even more appealing!

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The daily recommendation for vegetable intake is 2 1/2 – 3 cups of veggies per day. Why not bulk up your salad even more so you can feel full and hit your recommended daily portion?

Component #6

Crunchy salad toppers will add essential texture to your salad.

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Texture is essential to feeling satisfied. Add 2-3 Tablespoons of something crunchy to top your salad and fill your belly with goodness.

Putting it all together

“Practice makes permanent!” -Chef Ryan

This simple pattern will help you commit this to memory. If you want to follow a recipe… no problem. But if you’d rather to test your skills and IMPROVISE, that’s what I’m talk’n about!

Are you on the go?! Try the salad jar technique!

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Jar A

• Greens: Swiss Chard
• Lean Proteins: Shrimp & Chick Peas *most beans & grains are high in protein and ALSO act as complex carbs
• Complex Carbs: Chick Peas
• Veggies: Cucumber, Radishes, Tomatoes, Red Bell Pepper
• Fruit: Avocado *technically it’s a fruit;)
• Crunch: Toasted Black Sesame Seeds

Jar B

• Greens: Spinach
• Lean Proteins: Black Beans & Quinoa
• Complex Carbs: Black Beans & Quinoa
• Veggies: Red Onions *and yes… spinach counts as a veggie too😉
• Fruit: Mango & Avocado *technically it’s still a fruit;))
• Crunch: Nothing yet… what would you top it with?!

Now that you’ve got the idea, here’s some recipes to consider…

• Beet Salad –  Serves 4
  • Leafy Greens: 4 cups spring mix, 4 cups spinach
  • Lean Protein: 12 oz shredded chicken, 2 tbsp goat cheese
  • Complex Carbs: 2 cup cooked quinoa
  • Fruit: 1 cup sliced orange, ¼ cup dried cherries
  • Veggies: 2 cup diced beets, 1 cup diced tomato, 1 cup julienned carrot
  • Crunch: ¼ cup slivered almonds
  • Vinaigrette: 6 tbsp olive oil, 2 tbsp balsamic vinegar, 2 tsp dijon, 2 tsp dried thyme, salt and pepper

• Asian Slaw Salad – Serves 4
  • Leafy Greens: 3 cups green cabbage thinly sliced/shredded, 3 cups kale thinly sliced/shredded, 1 cup chopped cilantro
  • Lean Protein: 1 block of tofu, cubed and cooked
  • Complex Carbs: 2 cup brown rice
  • Veggies: 1 cup edamame, 1 cup julienned carrot, 1 cup broccoli, ½ cup green onion
  • Crunch: 2 tbsp toasted sesame seeds
  • Vinaigrette: 6 tbsp peanut oil, 2 tbsp rice wine vinegar, 2 tsp dijon mustard, 2 tsp soy sauce, 2 tsp honey, 1 tbsp grated ginger

• Italian Riviera Chopped Salad – Serves 4 
  • Leafy Greens: 3 cups green leaf, 3 cups red leaf, 2 cups Bibb lettuce
  • Lean Protein: ½ cup trimmed prosciutto, 1 cup tuna, ½ cup bleu cheese
  • Complex Carbs: 2 cups chickpeas 
  • Veggies: 1 cup diced tomatoes, 1 cup diced celery, 1 cup diced cucumber
  • Crunch: ½ cup croutons
  • Vinaigrette: 6 tbsp avocado oil, 2 tbsp apple cider vinegar, 2 tsp dijon, 2 tsp dried oregano, 1 small clove garlic minced, salt and pepper

Your turn: Use the blueprint to build your own salad! Post a pic in the group. And remember, you can even use this blueprint when you order a salad at a restaurant.