15 January 2019

How to make a healthy salad | Nourishable Raw Episode 3

In this episode of Nourishable Raw I'm sharing my structure for constructing a healthy meal-sized salad. Subscribe to Nourishable at ...

hey welcome to nourish shovel raw an

authentic conversation about nutrition with me dr. Laura and today is January 15th 2019 happy birthday mom and today I've been thinking a lot about how to build a healthy salad over the years of eating a giant meal size salad pretty much every day for lunch I've come up with a structure to construct a salad and today I'm gonna share that structure with you so we start off with a base of some kind I love using a base of leafy greens today I'm using this base of a spring mix so lots of a bunch of different types of leafy greens in there usually I'll use about 2 cups of leafy greens or that's about 2 handfuls you can definitely use all sorts of different kinds of leafy greens so baby spinach is an option baby kale massaged kale arugula so many different options to use as a base of greens next I add in the toppings and I put the toppings into a bunch of different categories so for the topping categories I include whole grains fruits and vegetables protein garnishes and dressing so I'm gonna start off with the category of whole grains today I'm using 1/2 a cup of farro Farrell is a really delicious whole-grain that has a nice

nutty texture so adding whole grains to a salad is a really great way to boost the fiber content and help you reach that 30 grams of fiber per day recommendation so farro is a really delicious one but there's also so many other options other whole grains that I love adding to salads are barley or quinoa and wild rice if you're a gluten-free usually what I like to do is hook up a big pot of whole grains and store it in the fridge so that way they're super fast to just toss on to a salad so the next category are the fruits and vegetables and you can get really creative here depending on what is available what is seasonal so I'm starting with some grated carrots I bought a bunch of a big bag of carrots and then I graded them at home so now I have a big container of grated carrots in my fridge and super easy to just add to salads you can also buy grated carrots at the grocery store or you could also just chop up carrots and adamson to your salads yourself and I'm also gonna add half of a medium Apple that's been is cut up with the skin on and I love using fruit in salads and mixing it up with

the vegetables to add some sweetness without having and you have that added sugar keeping the skin on the Apple is a great way to increase the fiber content again and that that goes for pretty much any kind of fruit that you'd eat the skin so berries pears peaches orchard fruit as well as nuts so eating the skin will boost the fiber content it's just great to nourish your microbiome the next thing that I'm adding today is about 1/3 of a cup of celery it's about 1 stock and I really like this celery because it adds a really nice crispness I love the combo with the apples okay so we've done the fruits and vegetables the next category is protein today I'm adding one hard-boiled egg of course there are many other options for protein as well you could do a sliced up chicken breast you could do salmon you could also go for non animal-based proteins like legumes or nuts then my next category are the garnishes today I'm using some roasted unsalted pumpkin seeds these pumpkin seeds are gonna give the salad a really nice crunch as well as boosting the fiber content giving a little bit more protein and a source of both mono and polyunsaturated fats then

the last thing that I'm gonna add to the salad today is some dressing now a lot of the commercially available salad dressings are a source of hidden added sugar so I like to keep it really simple and just mix together some olive oil and balsamic vinegar at home so that's what I have in here similar shake so as you can see this salad has a nice diversity of nutrient dense food so what that means is that there are lots of different kinds of vitamins and kind of nutrients or chemicals that are in the plants that are vitamins so things like antioxidants and polyphenols there's also a really high diversity of fiber and that all those different kinds of fiber are gonna help nourish a diverse microbiome in our gas and that's a really important characteristic for health something that I love about working with a structure like this to build a salad is that it's UV modifiable so you can modify based on your taste based on the season for what kind of produce is local and seasonal you can modify it based on what you have in your fridge or use it as a structure when you are at grocery shopping so when you're grocery shopping you can think let's

make sure I have some kind of greens to use as a base some kind of whole grain add a mix of different fruits and vegetables and some kind of fun garnishes and of course some protein sources the other thing that I like about this structure is that I can do a bunch of prep ahead of time so I can boil up a big pot of whole grains I can create a bunch of carrots I can prep some of these things so that is really quick and easy to just toss my salad together before heading out the door in the words of Julia Child's Bon Appetit thanks for tuning in to nourish shovel raw that's what science tastes like share some of your favorite salad combos and addition in the comments below and be sure to subscribe to stay up to date on all things nutrition [Music]