Monday, September 8, 2014

Constructing the Perfect Salad

     Interested in providing a nutrient packed and healthy meal to your diet? Look no further than crafting a personalized salad. Although it is often overlooked and not the popular choice, in a society filled with disgraceful fast food and simpler choices, returning to the basics of a well-rounded diet is essential.

Step #1: Assemble a Base
Recommendations: Arugula Lettuce, Romaine Lettuce, Spinach

A base of greens is necessary. However, do not overload on lettuce. Although low on calories, lettuce has the ability to leave you feeling bloated and full of air.

Step #2: Loud up on Vegetables
Recommendations: Bell Pepper (Red, Orange, Yellow, Green), Onion

Vegetables provide a much needed crunch. Often times, better taste is provided by crunchier foods, as opposed to soft foods that will melt in your mouth. 

Step #3: Don't Leave out Fruit
Recommendations: Tomato, Apple, Dried Cranberries, Raisins, Golden Raisins

Fruit will provide a balance of natural carbohydrates and sugars. Additionally, fruit has the ability to balance flavors and provide sweetness.

Step #4: Never Skip Protein
Recommendations: Chicken, Steak, Salami, Shrimp, Salmon, Walnuts, Slivered Almonds

While preparing meals, make it a habit to prepare extra food that can be stored as leftovers. Raiding the refrigerator, while making a salad, decreases time spent in the kitchen.

Step #5: Limit Dressing
Recommendations: Olive Oil and Balsamic Vinegar

Dressing has the potential to decrease the nutritional value, in a salad. Avoid heavily processed dressings and find something closer to a natural state.

     If all of this has you feeling overloaded, start out by preparing one of the following salads. Before long, you will be able to develop preferences and settle into a salad building routine. Utilize a variety of combinations for optimal flavor.

Salad Recommendation #1
-Combination Arugula Lettuce and Spinach
-Dried Cranberries, Raisins
-Salami, Walnuts
-Gorgonzola Cheese
-Olive Oil and Balsamic Dressing

Salad Recommendation #2
-Combination Arugula Lettuce and Spinach
-Red Bell Pepper
-Tomato, Apple, Dried Cranberries, Raisins
-Shrimp, Walnuts
-Olive Oil and Balsamic Dressing