Sunday, August 5, 2012

ODDS AND ENDS: A GUIDE TO SIMPLE SALADS


We are in the midst of a heat wave...hurray! Last night we made the mistake of turning on the oven for supper...the result was an unfortunately uncomfortable sleep. So today I decided we are only eating leftovers in the fridge and cold foods. If you have been following this blog you will know that I am crazy about my salads. Not only are they one of the only things I am able to eat as a meal - they are nutritious and delicious. If you are new to salads as meals you may find it complicated to follow a recipe and have to go to the store to buy a billion things. So today's post is all about using odds and ends to create a scrumptious mealtime salad. I have found these to be very helpful proportions...you can mix and match and make your own! Use whatever you have in the fridge and be creative.
Moo and I enjoying the sun two days ago...can't say we are enjoying it so much anymore. 

SALAD BASICS
PROPORTIONS
1 cup greens 
1/2 cup veggie #1
1/2 cup veggie #2
1 tbsp topping #1
1 tbsp topping #2
1 tbsp topping #3
1 tbsp topping #4
2-3 tbsp dressing of choice (see below)
1/4 - 1/2 cup protein choice
1/4 cup grains (optional)

GREENS:
-kale
-spinach
-collards
-romaine lettuce
-arugula
-dandelion 

TOPPINGS:
-sesame seeds
-pumpkin seeds
-sunflower seeds
-hemp seeds
-chia seeds
-walnuts
-cashews
-almonds
-macadamia nuts
-hazelnuts
-brazilian nuts
-raisins
-dried unsweetened cranberries
-dried currants
-cut up fruit (use more than 1 tbsp)

DRESSING:
-1 tbsp olive oil, 1 tbsp lemon juice, 1/2 tsp sea salt
-2 tbsp olive oil, 1 tbsp balsamic vinegar
-1 tbsp olive oil, 1/4 tbsp tamari, 1/2 tbsp apple cider vinegar
-1 tbsp avocado, 1 tbsp olive oil, 1 tbsp lemon juice,1 clove garlic
-1 tbsp grated ginger, 1 tbsp olive oil, 1/2 tbsp apple cider vinegar,1/2 tbsp lime juice 

PROTEIN:
-hard boiled eggs
-chicken breast
-tofu
-tempeh
-left over baked fish
-happy canned tuna (organic and be careful with the mercury content)

GRAINS:
-quinoa
-brown rice
-couscous (if not gluten free)
-amaranth 

EXAMPLE:
-1 cup spinach
-1/2 cup grated carrot
-1/2 cup peeled cucumber
-1 tbsp walnuts
-1 tbsp pumpkin seeds
-1 tbsp sunflower seeds
-1 tbsp hemp seeds
-1 tbsp olive oil, 1 tbsp lemon juice, 1/2 tsp sea salt
-2 boiled eggs sliced

TRY TO KEEP THE OVENS OFF AND STAY COOL!
Love,
Malakai

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