Salads have a really bad rep. However, I am here to say that they do not deserve it. In light of the stigma surrounding salads that they are boring, tasteless, and unsatisfying, I would like to offer a different view: salads can be delicious, healthy, and actually filling. You just have to do it right.

My number one piece of advice for when it comes to salads is that you should start with a spinach or kale base, and then add what sounds good to you. If you start with a nutrient rich lettuce, then you can ease up a bit on the rest of the salad. For example, if I make a salad with romaine lettuce, I have to add tons of vegetables to feel like I’m actually getting something out of it. But if I start with spinach, I know that my salad is already providing a lot of value so I don’t have to add as much.

The other important thing to remember about salads is that you need to add protein and healthy fats in order to make it filling. Just because something is called a “salad” does not necessarily make it healthy. A romaine lettuce, cheese, and crouton salad is not a nutritious meal. It may be called salad, but it is not healthy. To make a salad healthy, it should give you lots of vitamins and minerals as well as protein and good fats. So when you’re building a salad, make sure you check off all these boxes.

Do it yourself:

• kale base — trust me, when you add in your toppings and dressing, you’ll hardly remember that it’s kale.
•  protein — 2 hard boiled eggs (cut up on top or on the side)
• healthy fats — avocado and granola sprinkled on top (adding nuts or granola to your salad is a great way to make it more tasty; my favorite nuts to put on salad are walnuts and almonds)
• tomato
• cucumber
• red bell pepper
• blueberries — a little bit of fruit on a summer salad never hurts
• sprinkled cheese
• light olive oil dressing — Paul Newman’s Olive Oil and Vinegar is my go-to