Always optional
Mediterranean
✓
✓
✓
✓
Detox (1)
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
Asian Cabbage Gets a Twist
✓
Bok Choy, Apple and Cabbage
Slaw (4)
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
Herbs
✓
✓
✓
Pick your favorite
dressing and enjoy!
✓
✓
✓
✓
Dressing
Ba
lsa
mi
cV
ina
Ap
igr
ple
ett
e*
Cid
*
er
V
Lem
ina
igr
on
ett
Vin
e
aig
Fre
ret
nch
te
Vin
aig
Asi
ret
an
te
Vin
aig
ret
Ho
te
ne
yL
im
eV
ina
igr
Cil
ett
an
e
tro
Ba
sil
Gro
un
dT
urk
ey/
Sal
Be
mo
ef
n
Ba
con
Animal Protein
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
Ch
ick
en
Ed
am
am
e
Ga
rba
nzo
Bl a
ck
Be
an
s
Be
rrie
Alm
s
on
ds
Ca
she
ws
Pe
can
s
Wa
lnu
ts
Ses
am
eS
eed
s
Su
nfl
ow
er
See
Pu
ds
mp
kin
See
ds
He
mp
See
ds
he
at
✓
✓
✓
Beans
✓
✓
✓
✓
✓
Bu
lgu
r/W
(br
ow
n,
wil
Qu
d,
ino
etc
a
.)
Fre
eka
h
Far
o
Ric
e
be
rrie
s
Ap
ple
s (m
atc
hst
Dri
ick
ed
s)
Cu
rra
n
ts
Po
me
gra
na
te
✓
✓
✓
Nuts/Seeds*
✓
✓
Any veggie in your fridge that looks good and
needs to be eaten!
Grains (Optional)
✓
✓
✓
Str
aw
n/P
urp
le C
Zu
ab
cch
ba
ini
ge
(sh
(sh
r
ed
red
Art
/
cho
ich
de
d)
ok
p/s
es
pir
al)
Be
ets
(Go
lde
no
Ro
ast
rR
ed
ed
)
Bu
t
t
ern
Bo
kC
ut
ho
Sq
ua
y (t
sh
hin
Sh
ly s
red
lice
de
d)
dC
arr
On
ots
ion
s, r
ed
/gr
een
/sw
Av
oca
eet
do
(op
***
tio
na
Oli
l)
ves
Gre
e
✓
✓
✓
Any green you have in
your fridge!!
Strawberry Spinach Salad (2)
Kale Pomegranate Freekah
Salad (3)
Fruit
✓
Fiesta Time!
Sienna Salad
✓
✓
Kale Beet Quinoa
Garbage Plate Salad
Vegetables
Ro
ast
ed
or
Ra
To
wR
ma
ed
toe
Pe
s
pp
ers
Bro
cco
li
ss
Sp
ina
ch
Aru
gu
la
Ro
ma
ine
Wa
ter
cre
Ka
le
Mi
xe d
gre
en
s
Greens
✓
✓
✓
✓
✓
✓
✓
*-All nuts and seeds should be unsalted and either raw or dry roasted. Hemp seeds are a great source of plant
Build your own delicious salad following this simple matrix for inspiration (use the space above to document your recipe). Top each salad with
protein
fresh&ground
healthypepper
fat.
and enjoy!
I encourage you to try the new and possibly unfamiliar ingredients suggested; however, remember these are only ideas :)
**-Regular balsamic, white balsamic, fig balsamic
Feel free to add a touch of parmesan or goat cheese to any of the salads.
***-Avocados are delicious on almost every salad and will help satiate your hunger if not adding an animal protein.
✓
✓
(1) Inspired from Agra Culture
(2) Inspired from Mark Hyman
(3) Inspired from The Kitchn blog
(4) Adapted from Self Magazine Feb 2015
✓
Balsamic Vinaigrette
✓
Apple Cider Vinaigrette *
✓
French Vinaigrette
✓
Lemon Vinaigrette
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
✓
up
Syr
Ma
ple
le C
ide
r
Ba
lsa
lm
ic
Wh
ite
Ba
lsa
mi
Ric
co
eW
rC
ine
ha
mp
agn
Lem
e
on
Jui
ce
Lim
eJ
uic
e
On
ion
s (o
pti
on
al,
Mi
nce
var like
iet red
dG
ies
&g
arl
)
ic o
ree
Mi
nce
rP
n
o
dS
wd
ha
er
llo
Dri
t
s
ed
Or
ega
no
Cil
an
t ro
(dr
ied
Cu
or
mi
fr e
nS
sh)
eed
s (t
Mi
oa
nce
ste
dG
di
ing
fd
esi
er
So
red
yS
au
)
ce
or
Sal
Tam
t
ari
Pe
pp
er
Dij
on
Mu
sta
rd
Ho
ne
y
✓
✓
✓
Other Seasoning (pick 1 or 2)
Ap
p
Gr a
pe
see
d
Ses
ea m
e
Vinegar (1 part)
✓
Asian Vinaigrette **
Honey Lime Vinaigrette
o
cad
Av
o
Ext
ra
V
irg
in O
live
Oi l
(EV
OO
)
Oil (2 parts)
Instructions: You don't need any fancy tools to mix your dressing. A bowl and wisk works well for most vinaigrette's
but a small food processor or bullet blender is best for creamy dressings. Alternatively, you can even combine all
ingredients for the vinaigrette in an old jar or salad dressing shaker container. Use the ratios as a guide. Depending on
the type of acid you may want more or less oil (i.e., lemon juice is more acidic than some vinegars so it's important to
taste). the dressing before you apply to your salad. A touch of salt or honey can often be the key missing ingredient.
Notes: The real secret to a great salad is in the dressing. The right dressing will enhance the flavors of the salad and
take it from good to great. Experiment with your dressing, careful not to overdo the other seasonings until you create
the flavor you like best. I like to have tubes of fresh herbs on hand to save time and for when you find yourself
without a fresh ingredient (i.e. , garlic, basil, cilantro, ginger, etc.) .
✓
Examples
✓
✓
✓
✓
✓
✓
✓
Balsamic Vinaigrette :
1/2 cup EVOO
1/4 cup balsamic vinegar
1-2 minced shallots or garlic (1-2 cloves minced or 1 tsp powder)
1/2-1 tsp honey
Salt & fresh ground pepper to taste
Optional: Dijon mustard, minced fresh or dried herbs of your choice
Asian Vinaigrette:
2 Tbsp soy or tamari sauce
2 Tbsp lemon juice
2 1/2 Tbsp. grapeseed oil
1/2 tbsp sesame oil
1 teaspoon grated, fresh ginger
2 tsp honey
1 garlic clove, crushed
* A Healthy Life for Me recipe
** Skinny Taste recipe
French Vinaigrette:
1/2 cup EVOO
1/4 cup white wine or champagne vinegar
1/2 tsp Dijon mustard
Salt & pepper to taste
1/2 tsp honey (optional)