Salad Tips That Will Change the Way You Lunch

Everyone knows that increasing intake of fruits and vegetables is essential to good health and who doesn’t strive to achieve that? In addition to health, eating green is better for the environment, since it takes more resources to produce meat and animal products than to grow vegetables. Replacing just one lunch or dinner a week for your family can make a real impact on both your health and the health of Mother Nature.

Whatever your reason for wanting to eat more salads, it can be a struggle to actually implement this change in your routine. It’s easy to make a sandwich ahead for lunch at work or school, but salads often get soggy and unappealing after they sit for hours. Without some creativity, salads can also get boring! With these tips and tricks, you can avoid these pitfalls. Here are 5 salad hacks to get you eating green!

Pack a Jar Salad

The trend of jar salads is a really helpful and creative hack that will keep your veggies crisp and offers a convenient way to transport your greens. You don’t have to keep your dressing in a separate container (that you will leave at work to never see again). Layering is the key to this salad solution.

The method is simple. You layer in ingredients in the jar in a way that protects the more delicate bits. Dressing goes in first, followed by any crispy, crunch and hardy veggies like broccoli or cauliflower or diced peppers. If you are adding grains or seeds, add them next. Finally, your greens themselves, be they kale or romaine or butter lettuce are loaded in last. If you will be storing the salad for more than a few hours, place a small square of paper towel to the very top to wick moisture.

Use Fewer Unhealthy Add Ins

If a little cheese or bacon is going to prompt you to eat more vegetables, they may be worth it. If you are trying to improve your health, however, especially with weight loss in mind, you want to limit these goodies. You can opt for hard grated cheese like parmesan or romano to get the most cheese bang for your calorie buck. You can also replace croutons with nuts and seeds. While both are relatively fat and calorie rich, the nuts and seeds will add nutrition when used sparingly.

Beans are another great, healthy and low calorie way to spruce up a salad. They can help you feel fuller longer, as well. A great trick is to roast some garbanzo beans with the seasoning of your choice and add those to your salad. You’ll get a little crunch and a nutty flavor for a lot less fat than nuts.

Helpful Tools

There is a lot of preparation involved in eating salads regularly. If you simplify this process, you’re more likely to stick to your plan. Making a small investment in tools you need can act like a psychological anchor to remind you of your commitment to your health.

A salad spinner is number one. With this option, you get a salad spinner and mini chopper for the same price. A chopper is helpful for add ins like onions, carrots or even nuts. This version is a space saving, compact salad spinner in case you are apartment living or can’t imagine where you’ll put another thing in your kitchen. You could even stash it at the office and make all of your salads right on site.

A mandoline slicer can really help with veggies and lettuce as well. You’ll find a hundred uses for it in your kitchen beyond just salad preparation.

Creative, Tasty Recipes

Here are a few ideas to get your imagination working!

Cobb Salad

This is not the healthiest salad but a few simple tweaks can alleviate some of that problem. It’s a great Friday treat even if you eat it as is. To compose a cobb salad, you’ll need bacon, lettuce, hard boiled egg, crumbly bleu cheese and avocado. Both bacon and blue cheese are strong flavors, so experiment with how little of each you need to include to be satisfied. For a dressing, poppy seed, italian or even ranch can work. The traditional dressing is a red wine vinaigrette.

Salad and Grains

It’s quite common in Europe and the Mediterranean to mix grains and greens and this can be a great way to feel more full when eating salads. Bulgar wheat, quinoa, farro, and even wild rice can be added onto a salad for a little something extra.

Toss the grains lightly in oil or oil and vinegar, salt and pepper once they’re cooked. Now you’re ready to enjoy!

Tabouli (Tabbouleh)

There are few things more refreshing than some tabouli on a hot summer day. The parsley is great for digestion and full of healthy vitamins like C, B12, K and A.

It’s easy to make and can be served with warm pita bread if you aren’t cutting carbs. Finely chopped parsley, mint, tomatoes, onion and bulgur or couscous are combined in a dressing of olive oil, lemon juice and salt. It’s simply delicious.