Salads are a wonderful healthy option for lunch, helping you reach your daily vegetable intake. They can be easily transported in a reusable container or even a glass jar. However, eating the same salad every day can become tedious. To keep things exciting, consider adding these enhanced ingredients that transform a simple starter into a fulfilling meal that excites your palate and keeps you satisfied throughout the afternoon.
The Benefits of Eating More Salads
The main reason to increase your salad consumption is the abundant nutrition they provide with relatively low calories. Plant-based foods are packed with essential nutrients that our bodies need. While supplements are available, colorful salads offer a comprehensive range of nutrients along with a delicious taste.
Moreover, fresh fruits and vegetables are also rich in prebiotic fibers, which support gut health. Research has found connections between gut microbiomes and various chronic conditions, including mood disorders such as depression and anxiety.
Categories of Elevated Salad Add-Ins
So, what exactly is a “salad”? According to the dictionary, it’s a combination of raw or cooked vegetables. Salads typically begin with a base of leafy greens, spinach, or various lettuce varieties. Other common vegetable choices for salads include:
- Peppers
- Onions
- Carrots
- Cauliflower
- Broccoli
- Radishes
- Celery
- Cabbage
- Tomatoes
- Cucumbers
- Corn
To add excitement to your salads, vary the toppings or vegetables you choose—or both! It’s beneficial to categorize add-ins into three main types.
1. Proteins
Proteins can be derived from both plant and animal sources. Here are some popular options:
- Beef strips
- Chicken strips
- Tuna
- Salmon
- Nuts
- Seeds
- Beans
- Legumes
2. Fruits
If you’re having trouble incorporating a wide variety of colors in your diet due to budget constraints, here’s a tip: purchase dried fruits in various colors and mix them into your salads. These last for weeks without spoiling, and you only need a small amount to add significant flavor. Consider these options:
- Blueberries
- Black currants
- Goji berries
- Cherries
- Cranberries
- Mango
- Papaya
- Pineapple
3. Grains and Starches
Carbohydrates are often craved for their quick energy and ability to induce a feeling of fullness. Consider incorporating these grains:
- Quinoa
- Couscous
- Brown rice
- Roasted sweet potato
4. Tasty Dairy
Cheese can enhance almost any salad, adding creaminess to complement the crunch. For those following a vegan diet, alternatives made from cashews or other plant-based ingredients are available. Popular cheese choices include shredded cheese, feta, blue cheese crumbles, and parmesan flakes.
5 Exciting Salad Add-In Combinations to Combat Salad Boredom
There are countless ways to overcome salad monotony. You can use the following five combinations as they are or add your own flair for a refreshing twist on lunch.
1. Steak, Onion, Gorgonzola, Walnut, and Apple
This robust steakhouse salad offers a filling meal ideal for anyone needing a satisfying dish after an intense workout. Opt for high-quality beef, like Wagyu, to reap additional health benefits, as it contains more conjugated linoleic acid (CLA) than other types of beef, which can help reduce body fat and enhance immunity.
2. Mango, Papaya, Pepitas, Flax Meal, and Cashews
This tropical-inspired salad features ingredients that may particularly appeal to those with uteruses around their menstrual cycle. Papaya contains papain, which mimics reproductive hormones and may help alleviate menstrual discomfort. Pepitas and flax seeds play a key role in seed cycling, an Ayurvedic practice related to menstrual wellness.
3. Sunflower Seeds, Sesame Seeds, Chia Seeds, Goji Berries, and Coconut Flakes
Add an Asian twist to your salad with these ingredients for an exciting new flavor profile. Goji berries are celebrated in Traditional Chinese Medicine for their potential health benefits, including improved vision and liver function. Additionally, chia seeds are an excellent source of plant-based omega-3 fatty acids beneficial for heart and brain health.
4. Pistachios, Roasted Sweet Potatoes, Cranberries, Cherries, and Croutons
Inspired by the festive season, this delicious salad utilizes roasted sweet potatoes, which can be stored in the fridge for three to five days, making it a great way to repurpose leftovers. Complement the sweet potatoes with pistachios, cranberries, and crunchy croutons. You can also add grilled turkey or ground turkey for extra protein.
5. Salsa, Black Beans, Corn, Jicama, and Tortilla Strips
This south-of-the-border salad features flavors reminiscent of a taco salad in a bowl. Jicama and corn provide a satisfying crunch, while a spicy salsa can elevate the dish. Don’t hesitate to add leftover ground beef if you like.
Elevated Salad Add-Ins
It’s completely natural to feel bored with the same food day after day. However, with so many options available, you can easily combat salad fatigue by introducing new twists to this classic dish each day. The right elevated add-ins can turn a traditional side into a delicious, complete meal that satisfies your cravings and provides the essential nutrients your body needs to keep you energized all afternoon.
