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4 Rules for Creating a Satisfying Salad

March 31st, 2011 1 Comment

–By Nutritionista

Salad is the go-to lunch food for many office dwellers, but they also tend to find themselves starving and lethargic when 3pm rolls around. That’s because a lot of salads are just plain bad. Grilled chicken and low-fat dressing does not a satisfying salad make. Let me give you a few rules to creating a satisfying salad that won’t leave you hungry two hours later.

Salad Rule 1: Your salad needs to have at least one form of protein!

Salads without protein are just side dishes. Adding at least one form of protein will make sure your salad gives you sustaining energy, so make sure your salad contains something like:

  • chicken
  • turkey
  • tuna/salmon salad
  • cottage cheese
  • egg salad
  • shrimp
  • bacon
  • cheese
  • beans

Salad Rule 2: Your salad should have at least two forms of fat.

We know that unprocessed fat has a totally unwarranted bad reputation, but don’t forget that it’s also super satisfying. Add two of the following forms of fat to your salad for ultimate satisfaction:

  • olive oil (in a dressing)
  • avocado/guacamole
  • nuts (can count as fat or protein)
  • cheese (can count as fat or protein)
  • shaved coconut

Salad Rule 3: Avoid low-fat, processed dressings.

The best dressing is one you make yourself with olive oil, some form of vinegar, lemon, and whatever herbs and spices you like. I love homemade Greek dressing, and you can make one easily by mixing olive oil, spices like garlic powder, dried oregano, basil, pepper, salt, onion powder, Dijon-style mustard, and red wine vinegar.

Salad Rule 4: Avoid empty carb add-ons like croutons, sesame sticks, tortilla strips, etc.

These will do absolutely nothing to make your salad more satisfying, and they just add carbs and calories. You’re better off adding crunchy nuts of spicy guacamole if you want more texture/flavor.

  • Ali

    I have found that chickpeas are delicious in salads! On a bed of spinach, with some cranberries and a little bit of dressing. Great for protein, too!