A salad can be so much more than lettuce, tomato and cucumber. With a few simple additions, you can create a colourful, satisfying meal that brings together a variety of vegetables, fibre-rich ingredients, protein and healthy fats.
I haven't always been a salad lover! When I was younger, I would pick the green leaves out of meals whenever I could. Over time, as I became more interested in nutrition and the importance of eating a wider variety of vegetables, I discovered that the secret was making salads genuinely enjoyable.
For me, that means layering different flavours and textures, adding ingredients that make a meal satisfying, and never underestimating the importance of a good dressing.
A varied salad can contribute to gut health by providing fibre from vegetables, pulses, seeds, nuts and other plant foods. Fibre supports normal bowel function, and some types can be fermented by gut microbes. Different plant foods also provide different nutrients and plant compounds.
However, there isn't one ideal salad for everyone. If you have a sensitive digestive system, certain raw vegetables, large amounts of fibre or particular ingredients may worsen symptoms. Cooked vegetables can be a useful alternative, and increasing fibre gradually may be more comfortable than making a sudden change.
The aim isn't to eat the biggest salad possible. It's to find enjoyable ways to include a variety of plant foods that suit your individual needs.
One of the simplest ways to bring more variety into your diet is to experiment with what goes into your salad. Here are ten of my favourite ways to make salads more colourful, nourishing and interesting.
Here are 10 ways to upgrade your salad to nourish your gut health
Choose a variety of leaves. Don’t just always stick to your gem or iceberg lettuce, bring in a variety of different leaves. What about lambs lettuce for its abundance in iron, potassium and beta-carotene. Rocket which is rich in vitamin C and other antioxidants. Or Endive, rich in potassium and also vitamins K and A.
What about grating some different vegetables through your salad to get more variety? I love grated raw carrot, beetroot, courgettes or even sweet potatoes can work really nicely. Think about adding different colours to ensure you get a variety of nutrients from your meal. Think about including the rainbow in your salad.
Ensure you have some jars of sun dried tomatoes, artichokes, sweet peppers, olives, butter beans or large chickpeas in your cupboards so you can easily pull together a tasty salad with a few store cupboard staples and some fresh leaves. This helps you to easily and quickly add some extra variety with very little effort.
4. Add in some seeds - not only to add texture, but you will be giving yourself some added protein, fibre and healthy fats. My favourites are linseeds, chia seeds, sunflower seeds, pumpkin seeds or sesame seeds. Or a mix of them. I have a few jars of seeds in my kitchen drawer and just use them to sprinkle over my meals and they make a great addition to a salad. Or nuts like walnuts, cashews, pistachios and almonds can all work really nicely tossed through a salad.
5. Pomegranates, black grapes or blackberries and blueberries work really well in a salad. They add a fresh sweet flavour and are rich in polyphenols (plant chemicals) which are particularly nourishing to the good bacteria in our gut. Capers, which are small edible flower buds from the capparis shrub, will give you a mega dose of antioxidants, they add a saltiness to your salad and are also a top polyphenol food.
6. Pulses are a great source of protein if you sprout them. You can easily sprout your own pulses on your windowsill, but now sprout mixes are readily available in the salad section of your supermarket. Raw sprouts may contain some harmful bacteria, so rinse well or cook them for eating and if you have bought some ready prepared - consume within manufacturers guidelines.
7. Add some fresh herbs to your salad. I think parsley, coriander, mint or basil work well.
8. Add a good source of protein. Organic salmon, tofu, eggs, chicken, or feta are great or large butter beans, black beans, chickpeas and quinoa are a favourite.
9. You may even like to add a side of pickled or fermented vegetables, such as sauerkraut or kimchi to bring in some sour flavour and also enjoy their gut nourishing benefits.
10. It is always great to have a dose of healthy fat to every meal which can support your hormones, heart health and brain function. In a salad you could consider avocados, olives, nuts and seeds and don’t forget your dressing. Try and make your own dressings. Shop bought dressings vary in quality to it is best to check labels and ingredients I tend to find them high in sugar and preservatives. Making your own dressings mean you can focus on healthier ingredients.
A good dressing can transform even the simplest salad. These are some of my favourite combinations, using ingredients you may already have at home.
Herby Dressing - this one needs blitzing in a blender⠀⠀⠀⠀⠀⠀⠀⠀⠀
2 tbsp olive oil, 1 garlic clove, juice of 1 lemon, 1 tbsp maple syrup, handful of coriander, handful of fresh mint⠀⠀⠀⠀⠀⠀⠀
Blueberry dressing: - you need to blitz this one too⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 large handful of blueberries, juice of 1 lime, 2 tbsp apple cider vinegar, 1 tbsp maple syrup, 1 tbsp olive oil, salt and pepper⠀⠀⠀⠀⠀⠀⠀⠀⠀
Turmeric Dressing⠀⠀⠀⠀⠀⠀⠀⠀⠀
1 tbsp olive oil, 1/2 tbsp apple cider vinegar, 1/2 tsp turmeric, 1 tsp maple syrup⠀⠀⠀⠀⠀⠀⠀⠀⠀
Avocado dressing (needs blitzing)⠀⠀⠀⠀⠀⠀⠀⠀⠀
1/2 avocado, 2 tbsp olive oil, 1 tbsp apple cider vinegar, 1 tbsp maple syrup, juice of a lime⠀⠀⠀
Tahini dressing ⠀⠀⠀⠀⠀⠀⠀⠀
3 tbsp olive oil, 1 tbsp apple cider vinegar, 2 tbsp tahini, juice of 1 lemon.⠀⠀⠀⠀⠀⠀⠀⠀
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Some salad inspo
https://ottolenghi.co.uk/recipes/tomatoes-with-sumac-onions-and-pine-nuts
https://ottolenghi.co.uk/recipes/cucumber-crunch-salad-with-curried-cashews
https://ottolenghi.co.uk/recipes/saffron-chicken-and-herb-salad
https://cookieandkate.com/sweet-potato-arugula-wild-rice-salad-recipe/
https://cookieandkate.com/fresh-herbed-avocado-salad-recipe/
Want to make your everyday meals more nourishing?
Small changes to everyday meals can be a useful starting point for building a more varied diet. If you'd like more practical ideas, explore my other nutrition articles and seasonal recipes.
If you're looking for individualised nutrition and lifestyle support, you can also find out more about my naturopathic consultations and how I work with clients.