Simple Salad a Day

“I really regret eating healthy today,” said no one EVER.

This Photo by Unknown Author is licensed under CC BY-NC-ND

Eating at least one salad a day is one of the best ways I know to improve your health quickly. Yes, there are many choices you can make to create a salad but be careful of what you choose because the wrong ingredients or too many ingredients can turn that salad into a high-calorie meal and contribute to weight gain. More than likely that isn’t your goal. 😉

Keep it simple is my mantra where health is concerned, so why would creating a nutrient dense salad be any different?

The simple break down of your healthy, simple salad:

  1. Greens- Choose organic, nutrient-dense greens like:
    Spinach, power greens, kale (massage with olive oil to soften), romaine lettuce or arugula
  2. Veggies- Choose organic, nutrient dense veggies like:
    Broccoli, cauliflower, red cabbage, peppers, broccoli slaw, green beans, carrots, tomatoes, asparagus & avocado
  3. Protein- Choose fish, chicken, beef or plant-based protein in small quantities 2-4 oz.:
    Wild caught fish like salmon, snapper, mahi-mahi, trout or halibut
    Organic chicken breast
    Grass-fed beef
    Legumes like black beans, kidney beans, garbanzo beans, or cannellini beans
    Organic firm tofu
  4. Healthy fat:
    Bulletproof Brain Octane oil, extra virgin olive oil, coconut oil, avocado oil
  5. Dressing:
    Drizzle apple cider vinegar (my favorite Bragg’s) or lemon juice
    1 T healthy oil
    Sprinkle dried herbs like oregano, basil, Italian spices, tarragon, dill, or my new fav.  Trader Joe’s
    Everything but the Bagel Sesame seasoning blend
  6. Extras:
    Hemp seeds (for flavor & added protein), grated ginger or turmeric

Our family favorite homemade vinaigrette dressing:

  • ½-2/3 cup red wine or balsamic vinegar
  • 1 ½ cup extra virgin olive oil
  • 1T minced garlic
  • 4T Dijon mustard
  • 1-2 t black pepper
  • Pinch of salt
  • Optional dried spices- tarragon, Italian spices or basil to taste

Add all ingredients to dressing bottle & shake until mixed.

Try my 3-favorite go-to salads that the whole family loves

1. Super Healthy Chopped Salad– All ingredients are organic

  • 2 -4 c spinach
  • 2 -4 c romaine lettuce
  • 1 c broccoli
  • 1 c red peppers
  • 1 c green beans
  • 1 c cauliflower
  • 1 c red cabbage
  • ½ c red onion

Chop all ingredients to bite-sized pieces

Toss with our favorite family vinaigrette or drizzle on each individual salad if you want leftovers tomorrow (leftover salad with dressing will wilt and lose its crunch)

Top each individual salad with chopped avocado


*Store leftovers in a large plastic sealable bag, roll it up to squeeze the air out then seal so it will be fresh tomorrow.

*ADD grilled salmon, chicken or grass-fed steak to make a meal packed with protein

2. Lemony Kale Chickpea Avocado Salad- Love this salad! Quick, healthy and delicious!

Recipe from Kitchen Girl – Get Recipe!

*ADD grilled salmon, chicken or grass-fed steak to make a meal packed with protein

*I recommend massaging the kale prior to assembling the salad with 1 T extra virgin olive oil to soften the fibers of the kale so you won’t be chewing it for days 😊

3. California Chopped Kale Salad

Recipe from Glowing Fridge – Get Recipe!

*Quinoa adds a decent amount of plant-based protein, but you can add grilled salmon, chicken or grass-fed steak to add extra protein (you decide!)

* For less sugar, decrease or omit maple syrup from dressing and omit grapes.

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