Building a Salad

It’s probably safe to say that we’ve all had a boring salad. For many, even the word “salad” brings forth visions of soggy piles of greens with whatever vegetables were hanging around in the back of the fridge. However, salads can be a versatile, nutritious, and delicious way to play with flavours and seasonal produce.

They can also be very easy to meal prep since you can cut and portion the ingredients several days before assembling. Some legume and grain-based salads can even be left to marinate in the fridge as you have it for meals throughout the week. The key to avoiding a boring salad is balance and variety. This can be achieved by breaking any salad down into six categories: base, vegetables and fruit, fat sources, protein, extras, and dressing. Of course, you can deviate from this model if you would like, but this formula is a simple, foolproof way to make a tasty and satisfying salad. Let’s get into it!

The Base

The base of your salad will usually be some kind of green, legume, or grain that will make up the majority of your bowl. Choose 1-3 of these base options and let that inform the rest of your choices. For this recipe, we new we wanted to include fruits, so a spinach base seemed like the perfect choice for our seasonal spring salad.

Some base ideas include:

• Romaine lettuce
• Quinoa
• Arugula
• Chickpeas
• Buckwheat
• Spinach
• Farro
• Iceberg lettuce
• Roasted Brussels sprouts
• Lentils
• Kale
• Rice vermicelli
• White beans Shredded cabbage

Vegetables and Fruits

The vegetable and fruit you choose are the heart and soul of your salad. These ingredients are a great way to incorporate different flavours and textures into your meal. Vegetables like cucumber or daikon are add a satisfying crunch, while fruits like apples, grapes, or berries can add a sweetness that balances out the dish. Even the way you prepare each vegetable can change the flavour profile of your salad. Roasted or grilled vegetables like corn, sweet potatoes, and broccoli can incorporate an acrid flavour, while keeping some vegetables and fruits raw can be a refreshing addition to any salad.

Here are some of our favourites:

• Tomatoes
• Roasted sweet potatoes
• Oranges
• Daikon
• Grilled corn
• Blueberries
• Pomegranate seeds
• Fennel
• Cucumbers
• Snap peas
• Apples
• Red onion
• Grapes
• Roasted broccoli

Fat Sources

Adding a fat source to a salad is a great way to take it from a side to a satiating main. It is also an opportunity to add different flavours and textures to your salad. From the satisfying crunch of an almond to the briny bite of an olive, the possibilities are endless.

Adding one or two of these fat sources will elevate any salad:

• Slivered almonds
• Goat cheese
• Crispy chicken skin
• Boiled eggs
• Sunflower seeds
• Walnuts
• Olives
• Avocado
• Bacon

Extras

Now, the extras is where you can have fun and add some more personality to your salad. Take a look at the salad you’ve assembled so far and think about other flavours and textures you can incorporate to balance the overall flavour. Pickled ingredients will add a bright acidity, while toasted ingredients can add a much-needed crunch. Play with different combinations and see what you like best!

Some of our favourite additions include:

• Dried cranberries
• Fresh mint
• Green onion
• Toasted breadcrumbs
• Capers
• Croutons
• Fresh parsley
• Pickled shallots

Protein

Your protein of choice can be incorporated into the salad or served alongside it, and it is an important element to add to the satiety of your meal. The type of protein as well as the way it’s seasoned and/or prepared can greatly influence the flavour profile of your dish. The bold, savoury flavour of a grilled steak can play with some equally bold flavours in your salad, while a delicate poached shrimp might be better-suited for lighter flavours. Whatever you’re trying to achieve with your protein, there are so many options to accommodate different flavour profiles and dietary needs.

Some of our favourite proteins include:

• Grilled chicken breast
• Bacon
• Poached shrimp
• Falafel
• Grilled haloumi
• Broiled salmon
• Grilled steak

Dressing

The dressing is the finishing touch to any salad and can tie it all together. A good dressing can take a pile of ingredients and make it a cohesive meal. Typically an emulsion of fat, acid, and other ingredients, a dressing is similar to a salad in the way it is a formulaic recipe. The specific ingredients and ratios will differ according to taste, but the key to a good dressing is balance.

Let’s break down the different elements of a dressing and some options you can use:

• Fat: olive oil, mayonnaise, canola oil, sesame oil, Greek yogurt, rendered bacon fat, blended avocado
• Acid: red wine vinegar, lemon juice, white wine vinegar, lime juice, white vinegar, rice wine vinegar
• Extras and Seasoning: fresh herbs, Dijon mustard, honey, grated ginger, soy sauce, fresh garlic, strawberry purée, anchovies, grated garlic, chillies

Like all of our recipes, this blog post is just a guideline you can use to build off of. Our list of ingredients is far from exhaustive and some of the ingredients we listed can fall under two different categories. Mix and match, or even omit different elements until you’re happy with the final product. As always, the most important thing is that you enjoy it.

Looking for another tasty salad recipe? Try our Brussels Sprouts Salad!

How to Make It

Add the olive oil, red wine vinegar, sugar, Dijon mustard, garlic, salt, and pepper to a jar or a similar container with a lid.

Shake the jar vigorously until all of the ingredients are well-combined and set aside. You can prepare the dressing several days in advance; however, you may need to shake the container again if the emulsion breaks over time.

Add the spinach, strawberries, peaches, feta, sunflower seeds, pickled shallots, and green onions to a large bowl. If preparing ahead of time, over the bowl at this point and store in the fridge. Do not add the dressing until immediately before serving.

When ready to serve, add the dressing and toss. Be sure to mix thoroughly so that the dressing is well-distributed.

Serve the salad alongside your favourite protein and enjoy!