Build a Salad

Welcome to your ultimate salad-building guide! This page offers you a simple formula for crafting your perfect salad from the ground up. Let’s explore the essential components that will transform fresh ingredients into a vibrant, satisfying dish.

Secret Salad Formula

Base & Color

The Base is the foundation of your salad. Consider adding some rich-colored leafy greens or cabbage to increase the nutrition and flavor.

  • Choose 2-3 for your base: Kale, Collards, Bok Choy, Lettuce

Each Color brings a different nutrient to your salad, and it doesn’t have to stop at veggies. You can add fruit too! The color you add can come in all forms, raw, roasted or dried.

  • Choose as many as you’d like: berries, apples, oranges, carrots, pickled vegetables, pico de gallo, cucumber, mushrooms tomato, and more!

Protein & Grains

Don’t forget to pack in the protein! It doesn’t stop at just meat. You can also try plant-based protein to combine fiber and protein to leave you feeling satisfied longer.

  • Choose 1-2 proteins: beans, lentils, salmon, tuna, poached or boiled eggs, tofu, chicken, or steak

Add some energy density to your salad by adding grains. Grains will provide you with energy through a full day of classes and activities.

  • Choose: quinoa, rice, pita, corn tortilla, bread roll, or pasta

Crunch & Dressing

There is something about a crunch! Opt for a high flavor, nutrient-dense crunch to top off your salad creation.

  • Choose: crispy edamame or chickpeas, kale chips, pistachios, almonds, walnuts, pecans, peanuts, or sunflower seeds.

To tie everything together and complete your salad, we need dressing! This adds moisture and binding to your salad and can highlight the beauty in the other components. Dressing contains fat, which helps absorb fat-soluble vitamins A, D, E, and K!

  • Choose: ranch, balsamic vinaigrette, Italian, Caesar, or a DIY vinaigrette.

Storage

To keep your salad fresh and tasty, proper storage is essential. Here are some tips to ensure your salad stays crisp and delicious:

  • Use airtight containers: Store your salad components in separate airtight containers to prevent moisture from making them soggy.
  • Keep dressing separate: Always store your dressing in a separate container and add it just before serving to maintain the crunch of your salad.
  • Refrigerate promptly: If you have leftover salad, refrigerate it within two hours to keep it fresh and safe to eat.
  • Check for freshness: Before consuming leftovers, check for any signs of spoilage, such as discoloration or an off smell.

Chicken & Kale Pasta Salad

Chicken & Kale Pasta Salad is a wholesome and vibrant dish combining tender chicken, nutritious kale, and pasta, all tossed in a light dressing, making it a perfect option for a hearty lunch or a side at dinner.

Prep Time:

10 mins

Cook Time:

0 mins

Total Time:

10 mins

Servings:

4

Ingredients

US Customary Metric
  • Rotisserie chicken or canned chicken
  • Kale, washed and dried
  • 1 green apple, chopped into cubes
  • Dried pasta of your choice
  • Canned corn, drained
  • Cheddar cheese

For the Vinaigrette:

  • 2 tablespoons olive oil
  • 2 tablespoons white vinegar
  • 1/4 cup orange juice
  • 1/4 cup lemon juice
  • 1/2 tablespoon honey
  • Salt and pepper

Directions

  1. In a mason jar, combine all the ingredients for the vinaigrette and shake until well mixed. Season with salt and pepper to taste, then store in the fridge to chill.
  2. Boil the pasta according to package instructions, then place it in the fridge to cool.
  3. Remove the skin and meat from the rotisserie chicken, chopping the meat into bite-sized pieces. Add it to a large salad bowl.
  4. Chop the kale into bite-sized pieces and massage it with olive oil and lemon juice for about 60 seconds. Add the kale to the salad bowl.
  5. Add the corn, cheddar cheese, and apples to the salad bowl.
  6. Toss everything together with the vinaigrette.
  7. Enjoy!