The Art of Salad Making


How to make an awesome salad that’s satisfying

Now’s the time to make the most of salads.  It’s hot, we feel lazy, we need cooling foods and we want to feel light.  So what’s the problem?  Many of us think of salads as a side dish and write them off as a main meal.  Think again!  A well constructed salad is incredibly satisfying especially on these lazy, late summer nights.  But there’s a secret ingredient in a well constructed salad.  Read below to find out what it is…

How to make a well constructed salad

Step 1. Choose your greens: iceberg lettuce, cos, rocket, baby spinach or even dandelion greens or other exotics.

Step 2.  Add a protein: grilled salmon, chicken or tofu, marinated beef strips, cooked quinoa, tofu, egg, tuna or legumes such as chickpeas.

Step 3.  Add fruit: avocado, tomatoes, grapes, berries, figs, etc.

Step 4.  Add veggies: capsicum, cucumbers, Spanish spring onion, radishes, cooked beetroot or pumpkin, etc

Step 5.  Cheese (optional): sheep or goat’s cheese, feta, non-dairy or lactose free cheese/

Step 6.  Nuts and seeds: Walnuts, pecans, sunflower seeds, pine nuts or pistachios.

Step 7.  Herbs: fresh mint, basil, parsley, brahmi, calendula flowers, nasturtium, sage, etc.

Step 8.  Grains (optional): brown/red/black rice, cracked wheat, quiona, etc.

You make up your greens and some of your veggies the night before and have them ready to go in a large bowl.  Then on the day you chop up and then mix everything together.  Add the grains if you’re making a rice salad or veggie pilaf.


The secret ingredient in a successful salad!

The dressing…

The dressing should be homemade.  Bought stuff never substitutes for homemade.  You want good quality oil and vinegar, some kind of natural sweetener, whole salt or tamari and lots of herbs or spices in it.  The dressing helps you absorb more nutrients from the salad, not to mention all the nutrients it can contain itself.

Here’s a fabulous recipe using apple cider vinegar:

Yummy Dressing

2 garlic cloves (chopped)
2 tbsp apple cider vinegar,
2 tbsp. extra virgin olive oil,
1 tbsp. raw honey or agave,
1 tbsp. fresh lemon juice,
dash of water,
1 tsp. dried basil leaves, dash cayenne pepper, dash cumin powder and
Sea salt or Himalayan salt to taste.

Mix together and serve with love!

Remember, don’t even think about buying the store-bought stuff.  It’s incredibly unhealthy.

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Brenda Rogers

With over 25 years experience as a corporate trainer, naturopath, yoga teacher and wise woman educator, Brenda is the head clinician and coach at Quintessence Health.

"A healthy mind and body simply ensures you have the time and energy to fully express and manifest your life’s purpose – it facilitates the unfolding of joy."

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