On a recent trip to Scotland I found myself in a restaurant craving a salad. Unfortunately there was no salad on the menu. My heart sank for a moment but when the waitress came by to take our order, I said “All I really want is a salad!” “No problem”, she replied, “What would you like in your salad? Greens? Tomatoes, carrots, cucumber? Meat, cheese, nuts?” It was as easy as that – and the picture tells it all – it was colourful, fresh and delicious. I chose halloumi, a grillable cheese made from goat and sheep’s milk, as the protein for my salad.
That experience made me think of 2 things: 1) it’s OK to ask for what you want :), and 2) having a salad formula in mind is a nice easy way to include a variety of fresh, seasonal vegetables and fruits in your daily meals and have a balanced and satisfying meal. When I got home I checked and found that I wasn’t the only one thinking a salad formula was a good summer eating ‘tool’. Cheatsheet.com posted an article called ‘The Formula: 6 Tips to Constructing a Healthy, Satiating Salad’, it’s based on the following 6 steps:
1. Pick fresh seasonal greens – spinach, lettuce, kale, arugula – the possibilities are almost endless.
2. Pick your veggies – tomatoes, carrots, peas, beets, squash, avocado – again, the possibilities are endless.
3. Pick your protein – meat, cheese, eggs, fish, seafood.
4. Pick your add-ins – here’s where you can add cheese, nuts, dried fruit, fresh fruit, and eggs
5. Nuts and cheese – another chance to add nuts and cheese :)!
6. Dressing – can be as simple as a bit of oil and lemon juice.
Check it out – they have some great tips for pairing savory and sweet veggies with fruits and nuts, cheese, seafood and meat.