The Weekly Salad Method

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Your Guide to Making Slimming &Satisfying Salads

The Weekly Salad MethodMakes 4 servings |Time to prep + serve: 20

PICK A GREEN BASE

MORE VEGSWEET OR SOUR

ADD HIGH FIBER

1 bag of Spinach

Chopped KaleRomaineIceberg

Cabbage (slaw mix)Napa Cabbage

TIPS: I don't use mixedgreens because it spoils

quickly

Kidney, garbanzo, white beansCooked quinoaCooked lentilsCooked bulgur

High protein pastaTofu

TIPS:Rinse and drain well allbeans, legume and cookedgrains. Make sure they're

seasoned well (salt, pepper,acid)

Dried fruit like golden raisins,unsweetened cranberries, diced

apricots, cherriesRoasted unsalted nuts

Roasted sunflower or pepitasPickles

Pickled vegetables

TIPS: Store in moisture proofcontainers so they don't get slimy.

Avoid softs fruits which spoil quickly

Shredded carrotsDeseeded cucumbers

PeppersThinly sliced green or red onions

Bean sproutsBeets

Roasted brussel sproutsRoasted root vegetables

Steamed or raw cauliflowerBlanched green beans

Radishes

FRESH HERBS

cilantro, basil, mint,

parsley, thyme

CRUMBLES

Try parmesan, feta, goat or

fresh mozzerella

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Almond & Orange Napa Cabbage SaladMakes 4 servings |Time to prep + serve: 20

1 bag of Cabbage (slaw mix)

1 1/3 cup cooled brown riceseasoned with s + p

GREEN BASE

ADD HIGH FIBER

MORE VEG

Sliced celery

Sliced carrots

Snow Peas

SWEET + SOUR

Sliced oranges

Slivered almonds

HERBS

Chopped cilantro

Start by placing the brownrice in the bottom of onecontainer that has a lid.Layer cabbage on top.

Layer additional ingredientshorizontally to keep them

fresh.Serve with sesame dressing

or Quick Vinaigrette

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Makes 1/2 cup |Time to prep: 5 | Time to serve:5 min

Choose

dressings

low in

sugar

Quick Vinaigrette

INGREDIENTS4 Tablespoons rice wine or white wine vinegar

1 lemon, juiced

1/4 cup olive oil

1 tsp salt + sugar

1 tsp fresh ground pepper

1 clove garlic, smashed and minced

Whisk together ingredients.

Serve over salad, Store in an airtight container in the fridge

Tip: For a creamy dressing, add 2 Tbsp olive oil based

mayonnaise to dressing.

All about DressingsDressings are a delicious and beautiful way to bring a saladsingredients together. But they have a sneaky problem when itcomes to choosing healthy ones: many dressings are full ofhidden sugar and high in sodium. Here are a few reliable choices:

Newman's Own Original VinaigretteAldi's Little Salad Bar (in the refrigerator section) Primal KitchenBolthouse Ranch

How To Choose a DressingMore real ingredients look at the label to make sure you knowwhat everything is and not a bunch of fillers.

Healthier fats. Most commercial dressings are made with a lotof vegetable oil -- find ones with olive, avocado or grapeseedoils. Fat is needed in a salad to help unlock some of the vitaminsin vegetables. Don't get duped into fat-free

Lower salt. Try and find ones with less than 15% sodium.

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