Building a Salad That Satisfies

By Donna Stark

Interested in eating better? Well, summertime can help you meet that goal! The beautiful weather and fresh garden vegetables are the perfect combination for summer salads on the patio. But keep this in mind ... all salads are not created equally. What do I mean by that? Well, if your salad doesn't keep you feeling full for a couple of hours after eating, it doesn't matter how many greens you had piled on your plate. It doesn't even matter if you threw a few cherry tomatoes on top too! What matters is the missing ingredient. The one ingredient that will fill you up and keep you going until you sit down for your next meal. 

Building a Salad That Satisfies

If you want your salad to fill you up like a meal and not a snack, you need to incorporate the right ingredients. And by the right ingredients, that means you may need to add more than just greens and dressing. Here are some delicious suggestions on how to make your salads more filling by adding some extra protein to the mix.

• Beans - From black beans to chickpeas to whatever kind of bean you like, these little powerhouses of protein and fiber can keep you feeling full for longer periods of time
• Animal protein - Adding grilled chicken, steak, or even fish can provide a delicious (and healthy) dose of protein to your daily diet
• Eggs - You may not think of eggs when you are dressing your salad, but they can make a wonderful and filling addition to your meal
• Nuts and seeds - Don't forget a spoonful of nuts (almonds, pistachios, and cashews) and a sprinkling of seeds (pumpkin, sunflower, and flax) to up the protein content and the flavor in your salads
• Cheese - Whether you drop a dollop of ricotta on the side or you toss some sliced cheddar on top, cheeses are one of the easiest ways to add some extra protein and nutrition to your salad
• Tofu - Fry some tofu over medium heat until golden brown and slightly crunchy and toss it into your garden salad for a unique mix of flavors and textures

Try Something New

Salads come in many forms but no matter how they are built, you should always make sure the ingredients you choose will provide a filling and nutritionally balanced meal. And that shouldn't be hard. With a healthy serving of protein and all the treasures you can find in your garden or at the farmers market, creating the best and tastiest summertime salad couldn't be any easier!

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Arvada, Colo.