Salads to a health seeker can be a port in the dietary storms of life. Wherever you go whether it be restaurant or the home of a favorite loved one there are few things that are more substantial and convenient than a full-bodied salad. Let's go through a hearty salad recipe that'll make even the most die-hard fan of BIG food take a second look.

Today we're going to look at the foundational principles that make a salad eat like a meal.

Your basic salad will consist of lettuce and tomato, but if you tweak that it will take on a whole new meaning. Here's how it can look: a green or set of greens; an embellishment or 2 or 3; and a great dressing. You may want a salad that is high protein so you'd add something like high protein tofu, certain mushrooms, nuts and or seeds, high protein fruits or grains, and or seaweed or a combination thereof to get your desired results.

Learning about which things are packed full of vegetarian protein can be as simple as running a google search under "vegetarian protein sources". It will pull up a list of sites that are loaded with that information. You'll even find that one item may not be a 'complete' protein, but if eaten it with another item it can become a complete protein source. [Side note: The key to a successful vegetarian diet is to have a good amount of variety.] Pick out the ingredients that meet your needs. Once you've identified them begin adding them to your salad in the format that best suits your taste.

Whether you have salad as your main course, as we often do in my house, or you have it as a healthy, hearty addition to your overall meal, if you build it right you'll be not only satisfied and thoroughly nourished... you'll also be equipped to stay on the right track with your health and well being goals for your new year's resolutions.

With all of that said here's a quick recipe for you:

Basic Salad fixins:
4 cups Romaine lettuce [or a combo of other lettuces of your choice]
1 cup ripe juicy Tomato

The Expansion Model
1 lb high-protein tofu [well seasoned and cooked]
1/2 red onion [sliced into rings]
1/3 cup fresh purple Basil [or Thai, Greek, Genovese, etc.]
2/3 cup toasted or raw Nuts or Seeds
1/2 cup sliced oil-cured Black Olives
1 cup croutons [home-made are the best]
1/3 cup dulse flakes

Cut up your greens to your desired sizes. In a mixing bowl add all of your ingredients, toss and plate.

Dressing:
1 cup marinara sauce
1/4 cup balsamic/apple cider vinegar
1/4 cup raisins [for sweetness]
1/2 Vegenaise
1/8 cup mustard
Sea Salt to taste

Combine all ingredients in a blender. Blend on high until everything is incorporated, pour into a serving bowl and spoon over your salad.

If you allow yourself the freedom and space to create, you'll come up with a whole new lease on the how-tos of salads and you'll never want to go back to the hum-drum salads of yesterday. There are many ways to make salad. Feel free to embellish on this by add or subtracting whatever your heart desires. Just make sure you've got your health at the top of your priorities when choosing your ingredients.
Bon Appetite!

Being the planner I am, I tend to want to know what I'm working with when it comes to mapping out my recipe concepts and ideas. Here's the software I use to do it:



For more information or to have one of your questions answered, drop me a line, stop by my forum, join my Vegetarian Resource Newsletter and definitely stay tuned in as I bring you more articles to help you effortlessly achieve your best, health, well being and wholeness throughout the life of your diet.

As always it's been great sharing with you. Until next time...