Nourish
THIS IS THE FORMULA FOR THE PERFECT SALAD
Supermarket salad bars can be sneaky.
In theory they’re a healthy option, but it’s entirely possible to put together a meal that’s full of things that don’t nourish you in the least (looking at you, croutons). And even if you stick to the healthy options, it can be tricky to create a salad that keeps you satiated for more than an hour or so.
For advice, we turned to Jen Curtiss, a naturopathic doctor who specializes in nutrition. Her approach is refreshingly easy: Break the salad bar down into categories, and choose what you love from each. Beyond that, there’s only one guideline: Use organic veggies whenever possible. “Salads, smoothies, and juices can be a large source of concentrated pesticide exposure when they are not organic,” she cautions.
Here’s what you need to create a salad that’s healthy, balanced, and satiating:
ORGANIC LEAFY GREENS: 2-3 CUPS
This can include any combination of arugula, kale, spring greens, spinach, romaine, butter lettuce, red-leaf lettuce, frisée, endive, dandelion greens, mustard greens, radicchio, endive, etc.
COLORFUL FRUITS AND VEGGIES: 1/2 CUP – 1 CUP
Add antioxidant support and fiber with shredded carrots, beets, sliced radishes, peppers, cucumbers, green beans, celery, sugar snap peas, red or green onions, berries, pomegranate seeds, apple or pear slices, citrus slices, mango slices, etc. You can also add detox-specific veggies: dandelion greens, parsley, broccoli, cauliflower, kale, collard greens, Brussels sprouts, and other members of the cruciferous family.
PROTEIN: 4 OZ. MEAT, 1/2 CUP LEGUMES, or 2-3 TBS. NUTS OR SEEDS
Choose one of these or a combination of a few, making sure to adjust the amounts accordingly: fish, chicken, turkey, soft-boiled egg, black beans, marinated or roasted chickpeas, ground flax seed, sesame seeds, sunflower seeds, pumpkin seeds, sliced almonds, walnuts, pecans, etc.
OPTIONAL STARCH: 1/2 CUP
This is a good addition if you want to give your body pre- or post-workout energy, or for anyone who needs additional calories (someone having an active day, a nursing mother, a growing child). Great options include roasted potatoes, sweet potatoes, beets, turnips, parsnips or other root vegetables, quinoa, corn, and whole grains.
FATS: FROM EITHER 1/4 – 1/2 OF AN AVOCADO, OR INCORPORATE IT INTO YOUR SALAD DRESSING
Skip the pre-made salad dressings at the salad bar and make your own instead. Dr. Curtiss recommends a 1:1 ratio of oil and acid/bitter to aid digestion and help your body extract nutrients from the veggies. Salad bars typically have separate small containers for the dressing; to make your own, simply add equal parts oil (Dr. Curtiss uses olive oil, or olive oil mixed with a nut or seed butter) and a bitter/acid (such as apple-cider, balsamic, or red-wine vinegar, or lemon juice, lime, or orange juice) and shake together until combined. If you want more flavor to your dressing, add garlic, minced ginger, chopped herbs such as parsley, basil, chives, or cilantro, 1-2 tsp. Dijon mustard, 1/2 – 1 Tbs. honey or maple syrup, salt, pepper, and/or a combination of spices such as cumin, coriander, cardamon, thyme, etc.
Here’s how Dr. Curtiss put her module system to work for a fantastic fall or winter salad:
INGREDIENTS
2-3 cups of your choice of greens
1 Tbs. each minced parsley and chives
Handful of mixed roasted sweet potatoes, beets, carrots, and Brussels sprouts (great way to use leftover roasted veggies!)
1/4 cut fresh mandarin or other citrus slices
2 Tbs. toasted pumpkin seeds
2 Tbs. crumbled goat cheese (optional)
For the dressing:
1/2 cup olive oil
1/2 cup fresh-squeezed orange juice
1 tsp. Each of sea salt, pepper, cardamom, and coriander
1/2 Tbs. maple syrup
Visit the B3 Kitchen for hundreds more delicious, healthy recipes.
Supermarket salad bars can be sneaky.
In theory they’re a healthy option, but it’s entirely possible to put together a meal that’s full of things that don’t nourish you in the least (looking at you, croutons). And even if you stick to the healthy options, it can be tricky to create a salad that keeps you satiated for more than an hour or so.
For advice, we turned to Jen Curtiss, a naturopathic doctor who specializes in nutrition. Her approach is refreshingly easy: Break the salad bar down into categories, and choose what you love from each. Beyond that, there’s only one guideline: Use organic veggies whenever possible. “Salads, smoothies, and juices can be a large source of concentrated pesticide exposure when they are not organic,” she cautions.
Here’s what you need to create a salad that’s healthy, balanced, and satiating:
ORGANIC LEAFY GREENS: 2-3 CUPS
This can include any combination of arugula, kale, spring greens, spinach, romaine, butter lettuce, red-leaf lettuce, frisée, endive, dandelion greens, mustard greens, radicchio, endive, etc.
COLORFUL FRUITS AND VEGGIES: 1/2 CUP – 1 CUP
Add antioxidant support and fiber with shredded carrots, beets, sliced radishes, peppers, cucumbers, green beans, celery, sugar snap peas, red or green onions, berries, pomegranate seeds, apple or pear slices, citrus slices, mango slices, etc. You can also add detox-specific veggies: dandelion greens, parsley, broccoli, cauliflower, kale, collard greens, Brussels sprouts, and other members of the cruciferous family.
PROTEIN: 4 OZ. MEAT, 1/2 CUP LEGUMES, or 2-3 TBS. NUTS OR SEEDS
Choose one of these or a combination of a few, making sure to adjust the amounts accordingly: fish, chicken, turkey, soft-boiled egg, black beans, marinated or roasted chickpeas, ground flax seed, sesame seeds, sunflower seeds, pumpkin seeds, sliced almonds, walnuts, pecans, etc.
OPTIONAL STARCH: 1/2 CUP
This is a good addition if you want to give your body pre- or post-workout energy, or for anyone who needs additional calories (someone having an active day, a nursing mother, a growing child). Great options include roasted potatoes, sweet potatoes, beets, turnips, parsnips or other root vegetables, quinoa, corn, and whole grains.
FATS: FROM EITHER 1/4 – 1/2 OF AN AVOCADO, OR INCORPORATE IT INTO YOUR SALAD DRESSING
Skip the pre-made salad dressings at the salad bar and make your own instead. Dr. Curtiss recommends a 1:1 ratio of oil and acid/bitter to aid digestion and help your body extract nutrients from the veggies. Salad bars typically have separate small containers for the dressing; to make your own, simply add equal parts oil (Dr. Curtiss uses olive oil, or olive oil mixed with a nut or seed butter) and a bitter/acid (such as apple-cider, balsamic, or red-wine vinegar, or lemon juice, lime, or orange juice) and shake together until combined. If you want more flavor to your dressing, add garlic, minced ginger, chopped herbs such as parsley, basil, chives, or cilantro, 1-2 tsp. Dijon mustard, 1/2 – 1 Tbs. honey or maple syrup, salt, pepper, and/or a combination of spices such as cumin, coriander, cardamon, thyme, etc.
Here’s how Dr. Curtiss put her module system to work for a fantastic fall or winter salad:
INGREDIENTS
2-3 cups of your choice of greens
1 Tbs. each minced parsley and chives
Handful of mixed roasted sweet potatoes, beets, carrots, and Brussels sprouts (great way to use leftover roasted veggies!)
1/4 cut fresh mandarin or other citrus slices
2 Tbs. toasted pumpkin seeds
2 Tbs. crumbled goat cheese (optional)
For the dressing:
1/2 cup olive oil
1/2 cup fresh-squeezed orange juice
1 tsp. Each of sea salt, pepper, cardamom, and coriander
1/2 Tbs. maple syrup
Visit the B3 Kitchen for hundreds more delicious, healthy recipes.
