What To Eat & Avoid At The Salad Bar!
As you know, I am on the quest to banish boring salads from your life! But if you’re creating a salad bar master piece, you know that bowl of goodness is going to be delish… but how can you ensure it’s also MHW approved?
That’s where I come in. I am going to share a tried and true formula for keeping things Clean N' Green the next time you’re looking to fill up at the salad bar.
If you consider yourself to be a pretty health savvy individual, then you already know that a salad is not automatically the best choice on the menu. That myth was busted a long time ago. Restaurant salads can be loaded with unhealthy ingredients like creamy dressing, fried onion strings, greasy tortilla strips, and other trans fat-loaded toppings. But what about a salad bar? Or even a homemade salad for that matter? You can see how fresh the produce is, and choose exactly what goes into it. So it’s guaranteed to be good for you… Right? Think again!
If you were to just blindly add ingredients from the salad bar, your salad might not be that healthy after all. According to holistic nutritionist Kelly LeVeque, the ideal salad has four components: 6 oz. of protein, 2 Tbsp (if it’s in oil form) of healthy fat, 2 cups of greens, and fresh fruit.
Having adequate protein, fat, and fiber will balance your blood sugar and keep you full until the next meal. Keeping that formula in mind—and avoiding certain other ingredients—will help you to make your healthiest salad yet.
Here’s how to build a superstar salad…
PROTEIN
sustainable tuna
wild-caught salmon
grilled chicken
hard-boiled egg
lentils
garbanzo or black beans
HEALTHY FATS
avocado
walnuts/pecans
avocado oil
olive oil
almonds
olives
GREENS
kale
spinach
arugula
romaine
mixed greens
microgreens
sprouts
MHW MEAL PREP TIP! LOAD UP MASON JARS FOR AHEAD OF TIME FOR ON-THE-GO SALADS! Put your dressing on the bottom
FIBER
brussels sprouts
cucumber
broccoli
asparagus
snap peas
hemp hearts
flax seed
In addition to the ingredients above that fit into Kelly’s formula, I’m also a big proponent of tasting the rainbow by adding some colorful veggies into the mix…
RAINBOW VEGGIES
sweet potatoes
carrots
beets
purple cabbage
radishes
heirloom tomatoes
squash or zucchini
*** TOP WITH FRESH FRUIT!
LIMIT LIST
creamy dressing
sour cream
croutons
tortilla strips
fried chicken strips
shoestring onions
bacon bits
*** IN MODERATION~ dried cranberries/fruit
For more suggestions on building a tasty (yet healthy!) bowl of green goodness, take a look HERE!
What are your favorite salad bar tips!? Let us know in the comments below!
