Never Eat A Boring Salad Again! Here’s How To Make Yours Epic

by | Sep 5, 2018 | Food & Nutrition

We’ve come a long way from SA’s limp take on ‘Greek’ salads. Harvest tables are all the rage and with them come abundance bowls, gargantuan platters and an array of ingredients that will get your tongue tickled and teeth crunching.

Want to jump on that wagon? It doesn’t have to be expensive. In fact, the best salads are created from a few really great ingredients, drizzled with the right dressing. Use our guide to help you make a variety of combinations of hearty, nutrient-packed salads that won’t leave you hungry.

Every Good Salad Needs:

Fibre — to keep you and your tum happy.

Protein — to keep you feeling fuller for longer (choose protein-packed grains over meat occasionally).

Crunch — to get that jaw chewing.

Creaminess — to balance out all the crunch and get your good fats.

Tart/Zest — To add brightness and liven up the dish.

READ MORE:This High-Fibre Salad Will Keep You Feeling Fuller For Longer

The Heart

Choose one of these protein- and fibre-packed ‘fillers’ as the base of each salad.

  • Chickpeas
  • Lentils
  • Kidney beans
  • Butter beans
  • Quinoa
  • Millet
  • Edamame
  • Buckwheat

Then build your salad up with elements from each of the following categories:

Veg Vitamins

  • Roasted veg (beetroot, butternut, sweet potato)
  • Broccoli
  • Cauliflower
  • Cabbage
  • Peppers

Creamy additions

  • Avocado
  • Goat’s cheese
  • Feta

Standard salad supplies

  • Tomatoes
  • Carrots
  • Cucumber
  • Sugar-snap peas
  • Celery

Leafy love

  • Baby spinach
  • Rocket
  • Kale
  • Herbs (coriander, basil, parsley, mint)
  • Butter lettuce
  • Lamb’s lettuce

Power Crunches

  • Seeds (chia, hemp, sunflower, pumpkin, flax and sesame)
  • Nuts (almonds, cashews, pine nuts, walnuts, pecans, macadamias)


  • Pomegranate arils
  • Goji berries
  • Dried cranberries
  • Pickled veg
  • Citrus zest
  • Saltanas

READ MORE: This Turmeric Cauliflower, Avo and Millet Super Salad Is Perfect For Winter

How To Make The Most Versatile Dressing:

The key to making a good dressing is to use good-quality oil and create a balance between acidity and sweetness. The basic recipe for any good dressing starts whisking together: 1 tsp mustard, 1 tsp honey, 2 tbsp lemon juice, 2 tbsp virgin olive oil

You can then add ingredients to create different flavor sensations or to enhance different flavours in your salad.

Try adding: herbs, garlic, ginger, lemon grass, chilli, salt and pepper.

You can also opt to swap out ingredients in the base, as long as you remember to keep the flavours balanced. For example: olive oil can be replaced with avocado oil or good canola oil. Lemon juice can be swapped with lime juice or vinegar. Honey can be swapped with agave or coconut nectar.

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