Salad Guide

by Eva Katz©
Creating a filling salad to be eaten as a meal can seem difficult. Follow these proportions and combinations to make any salad worthy of the center of the table.

Greens (4 cups)

• Leaf Lettuce

• Spinach

• Romaine Lettuce

• Mixed Salad Greens

• Kale (chopped or baby kale)

• Arugula

Veggies (1-2 cups)

• Raw beets or carrots - peeled and shredded

• Broccoli or Cauliflower - raw or cooked

• Cucumber - chopped or sliced

• Tomatoes – large tomatoes chopped, cherry tomatoes

• Radish, sliced

• Cabbage – white or red, sliced or chopped

• Bell Peppers - chopped

• Red Onions or Scallions – sliced or chopped

• Corn kernels – fresh or frozen

• Mushrooms – sliced

• Asparagus – raw or cooked. If raw, thinly sliced

• Sugar Snap Peas – raw or cooked. If raw, thinly sliced

• Fennel – thinly sliced

• Roasted vegetables – think about leftovers!

Optional Protein (4-6 ounces)

• Canned Beans – rinsed and drained

• Hard Boiled Eggs – chopped or sliced

• Roast chicken turkey, beef or pork – shredded or sliced

• Frozen peas or Edamame – thawed and drained

• Canned Tuna, drained and flaked

Optional Add-ins (2 tablespoons – ½ cup)

• Toasted nuts or seeds

• Avocado – sliced or diced

• Cheese – shredded or crumbled

• Cooked barley, brown rice or whole grain pasta

• Olives

• Orange or grapefruit, cut into segments

• Apples, chopped

• Whole grain croutons

• Dried fruit

Try These Combos

• Spinach, Chicken, Mushrooms, Cabbage, Scallions, Oranges, slivered almonds with Sesame Dressing

• Romaine, Corn, Radish, Red Pepper, Diced Tomato, Black Beans, Brown Rice, Shredded Feta Cheese, Avocado Dressing

• Mixed Greens, White Beans, Onions, Tomatoes, Olives, Canned Tuna, Lemon Dressing

• Arugula, Grated Beets, Apples, Fennel and Blue Cheese

• Mixed Greens, Asparagus, Avocado, Grapefruit- Sesame Vinaigrette

• Romaine, Cabbage, Hard Boiled Egg, Blue Cheese, Chicken, Avocado and Ranch Dressing