How to Build a Filling Salad

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When looking for salad ideas, the options can often be boring with ingredients that may not keep you satisfied. Let’s change this! Salads can give you the chance to combine fun ingredients. They also can be easy to put together and require minimal cooking. Take a look below of how to create your own!

Salad base – This can include iceberg or romaince lettice. If you are looking for variety, add in some dark leafy greens for deeper color.

Add a carbohydrate (or 2!) – One way to keep salads filling is by adding carbohydrates. Examples include quinoa, rice, farro, or bulgar. You can even add roasted potatoes or sweet potatoes as well.

Do not forget proteins! – Proteins can either be animal or plant-based. Some options can include chicken, steak or shrimp on your salad. If you are looking for, plant-based proteins, try edamame, tofu, tempeh or beans.

Tasty dressing – Aim for a dressing with nourishing fats to help keep you full and absorb more nutrients. It can be as simple oil and vinegar, or one of your favorite dressings from the market!

Southwest Caesar Salad

Salad base:
2 romaine lettuce hearts or small heads, chopped coarsely
1 large avocado, sliced
4 slices bacon, cooked and torn into pieces
1 cup black beans, rinsed, drained
1 cup frozen corn, cooked, drained
1 cup cherry or grape tomatoes
1/3 cup cilantro, chopped
1/2 cup parmesan cheese, shredded or grated
Optional: prepared garlic croutons, or white corn tortilla chips

4 cloves garlic, peeled, chopped
1/4 teaspoon salt
Fresh cracked black pepper to taste
2 teaspoons lemon juice, fresh
1 teaspoon Worcestershire sauce
1/2 cup olive oil

1.Arrange romaine on platter topped by rows of avocado, bacon, beans, corn and tomatoes. 2.Garnish with cilantro and parmesan cheese. Place to the side.
3.In a mini-food processor, place garlic, salt, pepper, lemon juice, Worcestershire sauce.
4.Pour olive oil in through lid hole while processing until combined. Set aside to use with salad, or refrigerate for later use.
5.Serve with croutons and prepared dressing.
Note: Instead of serving as a platter, salad and dressing can be tossed in a large bowl.

Serves about: 5-6 people

Nutrition Information:
We believe focusing on numbers can harm our relationship with food. If your medical condition requires you to know of specific nutrition information, please contact us at

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