summertime salad: there is a golden ratio

green and mean

cheese, seeds, avocados, fruit..

these are a few of my favorite things!

so why not put ’em on some greens?

people always tell me that they need to eat more salads, they want to make more salads, but they don’t “know how”. they don’t know how to make an appealing salad. they think they would make a boring salad.

they don’t know how?

this doesn’t make sense to me. you do to know how. take the stuff you like, cut it up, and put it on fresh greens. spinach, arugula, micr0-greens, mache,.. i don’t care what green you use, just use one.

and always apply the 50/50 rule. that is the golden salad ratio. half of the salad greens, half of it toppings. does that sound like a lot of toppings to you? good, it should. because you want your lunchtime salad to keep you full all day. all the way up until dinner time. it should be filling. it should be packed with fat, protein, and micronutrients. if it isn’t, then you will not be enjoy eating it. and then, you will think that you don’t like salad. the cycle continues.

ever wonder why people leave most of their junky “side salads” behind at a restaurant? it’s because they are gross. -look, iceberg and tomatoes aren’t going to keep you full all day or do much nourishing. and they don’t taste good at all, either.

so make a salad you will like to eat., and it will naturally be healthy. trust me. listen, i know you are concerned about calories. this salad is 500 calories. does that sound like a lot to you? it should, because it is a lot of calories. -all nourishing sources of energy. a salad is a meal. no more iceberg salads for lunch, then 3 o’clock doritos breaks. seriously, this is a modern world where fresh, delicious and nourishing things are available for us to throw onto a salad. get ready for a summertime bounty of strawberries, raspberries, cucumbers, and salad greens you haven’t even heard of.

so gobble up those nutrient-dense, delicious calories.

you need the protein in these seeds and cheese.

you need the fats that the avocado and oil dressing provide.

you need the tasty sweet juice and fiber that the fruit provides.

wanna add bacon? do it! then you’ll really be stuffed on salad.

here is a daily goal for you. are you ready?

operation: stuffed on salad

this will be easier than ever to achieve this summer. i swear. make it happen. you will feel amazing.

here is one of my favorite salads, i make it almost every day for lunch.

summertime salad

1/2 avocado, diced

1/2 orange, cut into small pieces

1/4 cup or so cubed, raw manchego cheese

1/4 cup salted sunflower seeds

2 cups or so fresh, organic greens

lemon vinaigrette

method: toss ingredients well with lemon vinaigrette.

if this is for lunch the next day, keep toppings, seeds, and greens separate so you don’t end up with a soggy salad. i always pack this salad a night ahead of time for lunch the following day.

lemon vinaigrette dressing

3 lemons

lots of really good quality olive oil

tsp honey

black pepper

method: juice lemons into a large jar. pour an equal part olive oil into jar, and also the black pepper and honey. close lid tightly and shake, shake, shake. keep on shakin’, sister. pour a few tbsp or as much as you wish onto fresh salad. keep the rest of the jar at room temp for about 2 weeks to top your stuff with it.


5 thoughts on “summertime salad: there is a golden ratio

  1. dude, this is totally what we had for dinner last night. dandelion greens, arugula, sorrel, yellow peppers, daikon radish, cucumber, tomatoes, avocado, applegate farms turkey, sunflower seeds, homemade dressing, and a big old drizzle of tahini all over mine. i LOVE to eat like this. we have big salads with our dinner every night, but then there are nights where we have REALLY big salads – and you can just chop up whatever you have on hand and throw it on top! love it. hooray for you posting about it.

  2. I love making vinaigrette with hazelnut oil instead of olive oil. The hazelnut gives it a warm, rich nutty flavor that plays well with the acid of the lemons. I posted a recipe here .

  3. Liz: put smooth dijon mustard in your salad dressing. Just a little, maybe 1.5 tsp for that amount of base. Seriously, it’s VERY IMPORTANT. You will end up with a beautifully emulsified dressing and it will taste 1000 times better. I AM BEING DEADLY SERIOUS. Who wouldn’t want to to eat something that was amazing if you had to eat and your only other option was something that tasted 1000 times less good? THINK ABOUT IT! 1000 TIMES LESS GOOD! I know you probably don’t care that much about how well emulsified it is, but it’s important if you ever serve this to anyone other than yourself (or your wiener husband).

    • everyone:
      my friend jorsh here is right about many things in life, 2 of which are stated here. allow me to show you.

      1. dijon mustard is very important to add to a dressing that is 1,000 times better, and it is a deadly serious topic.
      2. my husband is, in fact, a wiener. sorry, b, but jorsh is right.

      nice hearing from you, josh, and thanks for the tip!

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