Any of you Mrs. fans that are vegetarians or vegans are familiar with this question. Among others such as, “How do you get your protein?” and “Are your iron levels low?” It’s frustrating, I know! Today, I thought I would address the salad question.
First off, yes, I eat a lot of salads. But they are far more than some iceberg lettuce and tomatoes. Each salad is different and there are so many ways to jazz it up and add fiber and protein. Yes, a salad can be a full, filling meal! I’m about to tell you how.
THE GREENS
To start with our base, the greens! I never use iceberg lettuce. There is almost no nutritional value to it. My favorite is baby spinach, but I usually throw in some kale and/or arugula. I also love sprouts and microgreens! You can get alfalfa sprouts or broccoli sprouts at almost any grocery store. I find some great microgreens at the Farmer’s Market. Usually these are pea shoots, sunflower sprouts, or broccoli microgreens. There is quite a variety! Some other options for greens are Romaine lettuce and Bibb Lettuce. You’ll see a previous post I did using Bibb lettuce. Romaine is my go-to for Caesar salads (there are some delicious plant-based Caesar dressings out there)!
THE VEGGIES
The possibilities are endless! There are so many delicious veggies you can add to your salad! There are the obvious, tomatoes. But, what kind of tomatoes? Roma? Beefsteak? My favorite (in case you haven’t figured it out from previous posts) are cherry tomatoes, also known as “little tomatoes.” I told you-endless! I like to add cucumbers, radishes, broccoli, red onion, carrots. I also like peppers and/or celery. How about mushrooms? I’ve never tried that, but why the heck not?!
THE FRUITS
I absolutely love fruit on a salad. My favorite is blueberries, but I also really like strawberries, apples, cherries, raspberries, and blackberries. I’ve made salads with watermelon, pear, and cantaloupe. You can see some of those in my previous posts. You can use dried fruit too! I use dried cranberries quite often. I also really like dried Gogi berries.
THE BEANS
What about beans and/or legumes? I’ve added all kinds of different beans to my salads. Northern, pinto, navy, kidney. Just to name a few. Beans are full of fiber and protein. They are a great source of iron and magnesium. They boost your heart health and control diabetes. This is just a brief explanation of all the health benefits to beans. You can also add chickpeas! Then there are lentils. Those are pretty good in a salad as well! Lentils provide fiber and potassium, among other benefits.
THE GRAINS
I love to add some wheat berries, freekeh, barley, or bulgur to my salads. Whole grains lower your risk of diabetes, heart disease, and high blood pressure. They are high in nutrients (especially B vitamins) and fiber. They have protein and antioxidants. They provide manganese, phosphorous, copper, and zinc. So much goodness and they are tasty!
THE NUTS AND SEEDS
Adding nuts and seeds to your salads is a great way to boost the health benefits. I almost always add pepitas and sunflower seeds, as well as flaxseed. I also really like shaved almonds to add some crunch. Pistachios, walnuts, cashews are great options too!
THE DRESSING
What kind of dressing you put on your salad is important! Be careful not to choose one with a lot of sugar or additives and preservatives. There is no reason to put that crap into our bodies when there are so many delicious, easy-to-find, healthy options. As mentioned above, there are some great plant-based Caesar dressings out there. I always like a good vinaigrette, especially a fruity one. If you are a fan of Ranch, see my post on homemade vegan Ranch dressing! Seriously, it doesn’t take much effort at all to find healthy dressings. If you aren’t big on dressing, you can always opt for some fresh lemon squeezed on your salad.
So, the next time someone says to you, “So, all you eat is salads?” say yes and direct them to forensicbbq.com! I’d love to hear what tasty, interesting items you put on your salads!!! I’m on Instagram under the handle mrsforensicbbq!
