Winter seasonal salads can be easy, nutritious, and delicious options for meal planning made simple.
Do you think of Summer when you hear salad? I do, too. It is easy to forget that many delicious salad ingredients are at their peak season while it is getting snowy outside. We often focus on heavy meats, starches, and root vegetables for nourishment.
Leafy greens, broccoli, spinach, zucchini, mushrooms, and yellow vegetables can contain almost 50% or more protein. These foods are often low in calories but can make you feel full. This makes them a great option if you are looking to lose weight or maintain a healthy weight for your health.
Keep liquids or juicy mix-ins in a separate container, or simply through it all in a mason jar and you’ve got yourself an easy meal-prep lunch.
The following guide can help you to construct a winter salad that can keep the seasonal blues from getting to you.
Before you Begin
Many think of salad as a side dish or appetizer. A salad can also be the main dish! The first step in constructing a winter salad is to decide if you want to consume the dish as a side or as the main course.
Also, my guide on how to shop seasonally in the winter can be a great help to determine what ingredients are available for your salads locally during sweater weather seasons.
Step 1: Select Seasonal greens
Select seasonal winter greens, such as:
Cabbage
Collard greens
Kale
Swiss chard
Step 2: Add Seasonal Fruits & Veggies
Select Seasonal fruits & veggies, such as:
Citrus (i.e. grapefruit, orange)
Carrots
Kiwifruit
Pear
Sweet Potato
Winter Squash (i.e. butternut)
Step 3: Add Some Variety- Preferably Seasonal Produce in a Different Form
Add some variety, such as seasonal produce that has been dried, baked, or toasted:
Apples
Bananas
Beets
Onions
Pineapples
Pomegranate
Pumpkin
Jicama
Step 4: Add some protein
Protein is what keeps us feeling full throughout the day. Add some protein to your salad, such as:
Lean meat (i.e. chicken or turkey)
Low-fat cheese
Pumpkin seeds
Nuts
Nut-butter based sauces
Nut/Plant-based cheeses or creams
Step 5: Drizzle on some healthy fats & garnish
Drizzle on some healthy fats and add the garnish.
Homemade oil, coconut cream, or seed-based dressings are all great options:
Avocado
Coconut
Lemon or lime
Passion fruit
Pomegranate
Now that you know the steps...
Let's see it all together!
The possibilities are nearly endless - don't feel like you only have to use the ingredients listed or replicate what I did. Get creative and get nutritious with it!
Adding Salads into Your Meal Plan
Meal planning made simple is all about going back to the basics. Understanding the simple steps that go into producing a seasonal salad can make it that much easier to do the following:
Save money
Save time
Maintain your health
Get to a healthy weight
Avoid mindless eating
Need some help?
That’s what I am here for! My Meal Planning Made Simple customizable program is all about getting back to the nutrition basics without making it boring. Pre-order today!
References
Freston K, Friedrich B. Clean Protein. Hachette Book Group Inc. 2018. ISBN 978-1-60286-332-3