Create the Perfect Salad


The heat has been turned up in New Zealand with the sun shining most days. One of my favourite things about summer is enjoying a nice salad outside. So how do you make the perfect salad?..

Often when people think about eating healthy a salad is one of the first things that come to mind. However when we buy a salad rather than make one, it is hard to control what is really in that meal (same with anything). Store bought salads are generally filled with extra sugars and chemicals that we don’t want in our body, majority of these things come from dressings so today I am going to show you how to create a salad that will fill you up and provide you with only goodness.

I am going to let you in on a secret, if you are going to go salad, you have to go big. There is none of this lettuce, tomato and cucumber business happening anymore! Although these are good food choices, by themselves they are not nearly enough to keep you fill, you will be craving more food only moments later. Take these steps to create the perfect salad.


Gone are the days of just lettuce for a base, it is time to branch out. Try lettuce, kale, spinach, bok choy, or a mixture of them all.


Throw in some cucumber, avocado, broccoli, sprouts, green capsicum, beans, celery and anything you have that is green.


You want it to be as colourful as possible. Add some carrots, red onion, tomatoes, eggplant, capsicum, mushrooms, purple cabbage and any other vegetables or even fruits that you want.


Make your salad crunchy my adding natural and raw nuts and seeds. You could even add wholegrain crackers broken up.


Add as many fresh herbs as you want. You can also add some dried fruit or a small amount of cheese (I go for feta or halloumi).


A salad is never complete without protein. Look for lean protein such as chicken breast, fish, shrimps, chickpeas, lentils, eggs and even quinoa.


Dressing time: yes while most store bought dressings are full of ingredients I would never recommend, you can quickly make your own. My favourite way to dress a salad is with a drizzle of olive oil, freshly squeezed lemon juice, and garlic granules.


To make salads a fast and easy option have everything prepared in your fridge. Set up containers with all your vegetables washed, cut and ready to go. You can even boil a bunch of eggs and keep them in the fridge so you have a quick protein alternative. Another way to make a salad really easy is to buy a bag of coleslaw or herb slaw at your local supermarket and throw out the dressing. Store the salad in your fridge and chuck in with all your other ingredients.

PS: ‘When you feel like quitting, think about why you started’


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