how to make a very good salad

feta cheese

🥗Healthier: cottage cheese

💰Cheaper: ricotta cheese

Cottage cheese is lower in fat and calories.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Vegetable oil is often less expensive.

sunflower seeds

🥗Healthier: pumpkin seeds

💰Cheaper: peanuts

Peanuts are more affordable and provide similar crunch.

chickpeas

🥗Healthier: lentils

💰Cheaper: canned beans

Canned beans are often cheaper and quicker to use.

Introduce the concept of a salad that is a meal and not just a side dish.

Discuss personal salad journey and criteria for a good salad: encourages eating more vegetables, meal prep-friendly, and filling.

Prepare the base vegetables: chop little tomatoes, red onion, and cucumbers to similar sizes.

Put chopped tomatoes in a strainer, rinse, and salt to dry them out.

Combine chopped vegetables in a bowl and mix well to create a base.

Add any additional cold ingredients like jalapenos, bell pepper, chickpeas, or pickles to the base as desired.

Discuss protein options: choose any protein that pairs well with the salad, such as tempeh, tofu, seitan, or any meat.

If using cold protein, add it directly to the bowl. If using hot protein, prepare it separately to avoid soggy vegetables.

For hot protein, marinate if desired and cook it separately, such as air frying Gardein spicy chicken patties or daring Cajun chicken strips.

Discuss carb options: prefer three servings of carbs across six salads, such as couscous or sweet potatoes.

Prepare couscous according to package instructions or cook 1/3 cup of another grain for the week and add to the vegetable bowl.

Optionally portion out the salad into containers or serve from the big bowl.

Prepare the dressing: start with tahini as the base, adding a third of a jar into a bowl.

Add a splash of a pungent liquid like lemon juice, lime juice, or vinegar, starting small and adjusting to taste.

Blend a bundle of herbs (basil and dill recommended) with water to create an herb slurry.

Combine the herb slurry with tahini and pungent liquid, whisking together.

Season the dressing with salt, pepper, and a hefty amount of nutritional yeast.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens