How to build a balanced salad

salad
Written By Kiah Schafer

I have put together a little checklist to make building a balanced salad easy. One of the most common things people say to me is “I just don’t know what to eat/ buy”. Well iv’e got you covered!

Choose your base:

  • Baby spinach

  • Rocket

  • Salad mix

  • Kale

  • Celery leaves

  • Cabbage (green/ purple)

  • Lettuce

Choose your grains/ legumes:

  • Chickpeas

  • Quinoa

  • Lentils

  • Brown rice

  • Barley

  • Farro

  • Couscous

  • Kidney beans

  • Black beans

  • Soy beans/ Edamame

  • Cannellini beans

  • Corn

Add your fillings:

AIM TO CHOOSE AT LEAST 4:

  • Tomato

  • Capsicum

  • Avocado

  • Cheese: Feta, halloumi, goats cheese

  • Roasted zucchini

  • Carrot

  • Roasted broccoli

  • Roasted sweet potato

  • Roasted pumpkin

  • Celery

  • Beetroot

  • Brussel sprouts

  • Green beans

  • Roasted cauliflower

  • Cucumber

  • Roasted eggplant

  • Potato

  • Berries

  • Pomegranates

  • Seaweed

  • Olives

Add your protein:

  • Fish eg: salmon, tuna, barramundi

  • Turkey

  • Egg

  • Tofu

  • Grilled chicken

  • Falafel

  • Lamb

  • Grilled prawns

  • Beef

  • Pork

Add some flavour:

  • Coriander

  • Parsley

  • Red onion

  • Fried onion

  • Wasabi peas

  • Chilli flakes

  • Jalapeños

  • Chives

  • Dill

  • Mint

Go nuts (or seeds):

  • Pumpkin/ pepita seeds

  • Sunflower seeds

  • Almonds

  • Walnuts

  • Pine nuts

  • Flax seeds

  • Sesame seeds

  • Macadamias

  • Cashews

  • Brazil nuts

Make a dressing:

  • Add some acidity: Squeeze some lemon, orange or balsamic vinegar

  • Add a base: Extra virgin olive oil, sesame oil, avocado oil OR greek yoghurt

  • Add some salt & spice: Salt, pepper, garlic, herbs and spices

  • Add something sweet: Honey or maple syrup

Dressing inspiration:

Zesty Lemon & Herb dressing

  • 3 Dollops of whole milk yoghurt or greek yoghurt

  • juice of 1/2 lemon

  • 1x handful parsley (chopped)

  • 6 basil leaves

Blitz everything in a food processor or chop finely and combine


Orange vinaigrette

  • 2 Tbsp orange (juiced)

  • 2 Tbsp extra virgin olive oil

  • 1 tsp wholegrain mustard

  • Sprinkle of salt & pepper

  • 1/2 tsp maple syrup or honey

Combine all ingredients in a small bowl


I hope this helps you build a delicious and well balanced meal, don’t forget to tag me on instagram @nourish_withkiah and show me your recreations #nourishwithkiah

Kiah Schafer
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