Typical restaurant garden salads have ruined them for most of us - a couple leaves of iceberg lettuce, a few shavings of carrot, and a cherry tomato or two. Not only is that boring, it may not be nutritionally adequate either.
Salads, though, can be an easy solution to the problem most adults have - trying to squeeze more nonstarchy vegetables into their day.
So, what can be done?
The Formula
The building blocks for a balanced garden salad are fresh vegetables (& fruit, if enjoyed in a salad) + whole grains + lean proteins + healthy fats.
Fresh Vegetables
While many salad entrees and meals in general have proteins or even grains as the base, the garden salad evidently has fresh vegetables as the base, especially those nutrient-dense leafy greens! Darker varieties (arugula, spinach, chard, watercress, romaine, cabbage, kale, or even shredded Brussels sprouts) are richer in antioxidants, minerals (such as iron), and fiber.
So, if we were to breakdown the formula for a garden salad a bit further, it would look something like this: (dark leafy greens + other nonstarchy vegetables) + whole grains + lean proteins + healthy fats.
What other nonstarchy vegetables should be in your salad? Variety is key! Aim for at least two other colors or textures (such as crunchy) to give your salad variety each day. While the typical go-to's are great options - such as tomatoes, cucumbers, and carrots - there are numerous other vegetables you can work with! Bell peppers, celery, broccoli, onions, radishes, beets, or zucchini are other great ideas. Or try some non-traditional produce, such as kohlrabi or jicama.
Fresh herbs can also be included here - parsley, cilantro, basil, sage, rosemary, or thyme. Start out small and experiment with different flavor combinations to include as salad toppings or in your salad dressings.
Filling Whole Grains (or Starches)
A 1/2 cup scoop of a filling, high-fiber whole grain or a starchy vegetable can add some extra fiber and nutrition. Bulk roast some squash or sweet potato cubes to throw in your salad. Other starchy vegetables you can add, but keep to a minimum, are corn, peas, or potatoes. Mix in a 1/2 cup portion of cooked brown rice, quinoa, farro, bulgur, or another whole grain.
Tasty Lean Proteins
Protein will help make your salad more satisfying. Boiled eggs, chicken or turkey, tuna or another fish, lentils, marinated tofu, any type of beans, steak, shrimp, you name it! As long as you have at least 4-6 oz of protein in your salad!
Healthy Fats
Half of an avocado is a great serving size that provides about 10 grams of fat. You can use some as slices throughout the salad, and some mixed into your dressing. Other healthy fat sources to consider are EVOO, nuts, or seeds. Aim for about 1-2 tablespoons of salad dressing (1 for mayo-based dressings and 2 for oil-based dressings).
Bonus: A Touch of Sweet
Fruits can add a natural, subtle touch of sweetness to your salad. This helps satisfy more taste buds, lending to a more satisfying meal with less chances of craving sweets later in the day or immediately after your meal. Oranges, pears, oranges, apples, strawberries, or even dried fruits (apricots, cherries, or cranberries) work great with salad greens.
References
State ECE Licensing Regulations that Align with National Standards for Serving Fruits
and Vegetables, 2016