Salad Guidelines: How to Add Variety and Nutrients

Salad Guidelines: How to Add Variety and Nutrients
Amy Krasner

Do you ever get bored of eating the same salad over and over again?

If your answer is “yes,” then it’s time to mix it up a bit! There are so many fantastic salad mixtures for you to try without having to be a master chef in the kitchen.

As you probably already know, salads are one of the easiest meals to get a ton of different vegetables in one place. Having variety with your different salad mixes and ingredients will help you consume a wide array of nutrients. Each vegetable has its own unique makeup of nutrients, which is why you would want to switch up your vegetables on a regular basis instead of eating the same thing all the time.

Shop at a Farmer’s Market

A good place to start when it comes to creating variety in your salads is to shop at your local farmer’s market. By doing so, you are guaranteed variety in your vegetables because the farmers only sell the produce that is currently in season. This means that the vegetables that are available to you will change every time the season changes. Seasonal fruits and vegetables have more nutrients in them and usually have more flavor, too!

If you can’t make it to a farmer’s market, you can go to What’s In Season to find out which fruits and vegetables are best to purchase at the grocery store.

How to Add Variety

When you are putting together your creative salad mixtures, you will want to keep a few things in mind:

  1. Variety in texture: Make sure to include some type of crunchy ingredient in your salad. This will help to create a variety in texture for each bite.
  2. Variety of flavors: Think about including a blend of flavors such as sweet, salty, umami, bitter, and/or spicy.
  3. Variety of colors: When you look at your salad, you’ll want to see a variety of different colored vegetables to get a wide array of nutrients.

Types of Salads

Next, it’s important to think outside of the box. Remember that salads don’t always need to be made with raw vegetables. If you are someone who does better with cooked foods, you can come up with a few variations of cooked vegetable salads. Or, you can do a mixture of some cooked vegetables and some raw vegetables in your salad.

When coming up with new salad creations it can be helpful to think about three distinct categories for the types of salads.

  1. Fresh
  2. Cooked
  3. Pre-made

Here is a breakdown of each of those categories to help guide you in the right direction.

Fresh Salads

This is what most people think about when you say the word “salad.” Fresh salads are made by simply taking different fresh vegetables and layering them on top of each other. The thing that most people forget to add is some crunch (e.g., nuts, seeds, or crunchy vegetables) and variety in flavor (e.g., sweet, sour, salty, umami, etc.).

Here is …read more
Source: Deepak Chopra

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