Main Meal Nutritious Salads

I’m a salad person.

This summer I’ve made salads my “go to” for my lunch meal.

      I Don’t Count Calories. I Count Nutrition. And Taste! It’s got to satisfy the taste-buds!

I’ve learned over the past few months how utterly important fiber is. I never really thought about the need for fiber probably because I have never had any issues in the going potty department. (Some of my language is left over from my days of being Mommy. Potty is one of them.)

Since I’ve learned how much the microbiome in our gut LOVES fiber, and helps with blood sugar control, weight management, and can also lower our risk of heart disease and cancer, (Wow, you go Fiber!) I’ve been more conscious about adding naturally fiber containing foods to my daily menu. Know better, do better. Right?

I consider myself a bit of a foody, so eating the same thing every day wouldn’t do it for me. But while the weather still feels like summer, a cool lunch in the form of a salad still satisfies.

Fresh farm stand peaches, blueberries and cottage cheese over romaine lettuce.

I’m lucky to live near an organic farm stand. I buy whatever is in season. Summer is treasure season. Lettuces, tomatoes, fruits and veggies galore. Perfect salad time.

I prep what I can at the beginning of the week and refrigerate. Wash and dry the salad greens. I don’t chop until I make the salad. I like my salad chopped. I never understand why restaurants leave giant leaves of greens in their salads. So much easier to eat chopped.

No problem finding fiber in this salad.

I want protein and fiber beyond the greens in my salad so I prep by opening a can of organic, pressure-cooked beans. I wash and store them in a glass container in the fridge. I chop to bite size and roast sweet potato with a drizzle of olive oil and fresh ginger, or potato with rosemary. This way I can simply grab a handful of beans and potato and sprinkle in. If I’ve had steak or chicken leftovers, I’ll slice and use them for the protein. A scoop of cottage cheese is healthy too. Otherwise nuts and seeds are great, and I like the crunch.

Here’s a bonus you may not know about cooked and refrigerated potatoes: When you cook and cool a potato it creates a “resistant starch”. That action improves the nutritional quality because it significantly increases the fiber. That potato has now become a pre-biotic. The resistant starch is excellent for the healthy bacteria in your intestines and your body’s cells. Aiding with digestion, weight loss, and disease prevention to name a few benefits. (Google it)

Bonus, this same scientific phenomenon happens when you cook and cool, rice, and pasta!

So Satisfying and Delicious. You could even eat the dishes…Um no

Today’s salad has romaine lettuce, apple, walnuts, pumpkin seeds, avocado, red onion, sweet potato, ginger, garlic, cucumber and black beans. The dressing is super simple. My husband has been making it since the beginning of time. Olive oil, crushed garlic, salt, pepper, balsamic vinegar. I used white balsamic vinegar today.

Share your favorite salad!