Salads can be healthy lunchtime staples, helping you meet your daily vegetable intake requirements. You can easily carry a salad to work in a reusable container or even a glass jar. However, it’s natural to get fatigued if you eat the same thing day after day. These elevated add-ins will make this starter dish a complete, hearty meal that tantalizes your taste buds and keeps you full and satisfied all afternoon.
Why You Should Eat More Salads
The primary reason to eat more salads is the oodles of nutrition they provide for relatively few calories. Plants contain the key nutrients humans need. Sure, you can supplement, but eating brightly colored salads means you get a full array of everything your body requires while enjoying a tasty treat.
Additionally, fresh fruits and vegetables contain more than nutrients. They’re also rich in various prebiotic fibers that nourish your gut.
Scientists have uncovered links between your intestinal microbiome and several chronic illnesses, including mood disorders like anxiety and depression.
Elevated Salad Add-In Categories
What is a “salad” anyway? The dictionary defines it as a mix of raw or cooked vegetables. It typically starts with a base of field greens, spinach or one or more lettuce varieties. Other popular salad veggie choices include:
Peppers
Onions
Carrots
Cauliflower
Broccoli
Radishes
Celery
Cabbage
Tomatoes
Cucumbers
Corn
You can add variety to your salad game simply by adjusting which toppings you add to your veggie base, modifying your vegetable variety or both — mix and match for nearly endless options. However, it’s best to divide add-ins into the following three categories.
1. Proteins
Salad proteins can be plant or animal-based. Here are some common add-ins in this category:
Beef strips
Chicken strips
Tuna
Salmon
Nuts
Seeds
Beans
Legumes
2. Fruits
Are you struggling to eat the rainbow because you have a limited budget? Here’s a pro tip. Stock up on dried fruits in various hues and add them to your salads. A single package lasts weeks. It won’t go bad like the fresh stuff, and you only need a sprinkle to make a big difference. Consider the following:
Blueberries
Black currants
Goji berries
Cherries
Cranberries
Mango
Papaya
Pineapple
3. Grains and Starches
People crave carbs because they provide readily available energy and create a sensation of fullness. Try the following add-ins:
Quinoa
Couscous
Brown rice
Roasted sweet potato
4. Delectable Dairy
Finally, cheese tops nearly any salad off right, lending a bit of creaminess to balance the crunch. Those who embrace a vegan lifestyle can find alternatives made from cashews and other plant-based substances. Shredded cheese is a popular choice, as are feta or bleu cheese crumbles and parmesan flakes.
5 Elevated Salad Add-In Combos To Beat Back Salad Fatigue
You can beat salad fatigue in countless ways. Use the following five combos as they are, or add your own unique twists for a new lease on lunch.
1. Steak, Onion, Gorgonzola, Walnut and Apple
A hearty steakhouse salad is a complete and hearty meal sure to satisfy behemoths with big biceps after a tough arm day in the gym. However, it’s a delicious indulgence for anyone. For the best experience, choose a high-quality beef cut such as Wagyu for added health perks.
Wagyu contains 30% more conjugated linoleic acid (CLA) than competing brands, a substance that lowers body fat deposits while improving immunity.
2. Mango, Papaya, Pepitas, Flax Meal and Cashew
Here’s a tasty tropical salad full of add-ins that folks with uteruses may especially crave close to that time of the month. Papaya contains papain, a substance that acts like reproductive hormones to encourage muscle contractions, easing period pain for some.
Pepitas and flax seeds are two of the main ingredients in seed cycling. Practitioners of this Ayurvedic tradition say you should start using both during the first day of your menstrual cycle.
3. Sunflower Seeds, Sesame Seeds, Chia Seeds, Goji Berries and Coconut Flakes
Do you want an Asian twist on your salad? Try these add-ins to give your midday meal a bit of flair from the other side of the world.
Goji berries have long played a role in Traditional Chinese Medicine (TCM). Practitioners prize them for their ability to sharpen your eyesight, strengthen your liver and conserve your strength.
Chia seeds are an incredible plant-based source of omega-3 fatty acids, the healthy kind your body needs for heart and brain health.
4. Pistachio, Roasted Sweet Potatoes, Cranberries, Cherries and Croutons
If you can’t wait for Thanksgiving, let it inspire your salad mix. Roasted sweet potatoes last three to five days in the fridge, making this recipe an ideal way to use up those leftovers. Pistachios, cranberries and crouton “stuffing” round out the mix, and you can certainly add grilled or ground turkey if you eat meat.
5. Salsa, Black Beans, Corn, Jicama and Tortilla Strips
Take a trip south of the border with these elevated salad add-ins. This recipe is almost like a taco in a bowl, and you can certainly add leftover ground beef if you like.
Jicama and corn add a necessary crunch and a cooling touch, especially if you go a bit fiery with your salsa choice. Add a little olè to your midday.
Elevated Salad Add-Ins
It’s understandable to get bored if you eat the same thing day after day. However, with so many possible variations, it’s easy to beat salad fatigue by making a different twist on this classic dish every day. The right elevated add-ins transform this traditional side into a full, hearty meal that satisfies your need for fresh flavor while providing your body with the nutrients it needs to keep going all afternoon.
