She has also had 16 wellness books published by major publishers including the bestselling Easy GI Diet, The Macro Method, Quit Alcohol (For a Month) and Eat 5. Her books have sold over one million copies.
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Salads often get a bad rap. Too often, they’re considered boring, bland, or “diet food” rather than a decent meal. But the truth is, a well-made salad can be as satisfying, tasty and, yes, exciting as a takeaway!
Yes, I know – it sounds like I’m talking rubbish, right? But hear me out. I was firmly in the ‘salads are boring’ camp, but, weirdly, a short stay in the hospital completely changed my mind.
Because I wasn’t able to move much as I’d had a leg op, I was a bit worried that I would emerge a stone heavier, and so I thought I’d better at least try and eat healthily, so I started ordering the salads for lunch – and they were fantastic.
I eat salad almost every day for lunch at home. It’s as boring as all heck. But these were nothing like I was eating at home (that’s one above), so I started thinking about what they were doing that was different from how I was making a salad normally, and I came up with the following 10 ideas that can lift you out of a salad rut.
1. Stop Chopping – Start Shredding
The way your ingredients are cut can completely transform your salad experience. Instead of sticking with the usual chunks of cucumber or carrot slices, try shredding, grating, or spiralizing your veggies.
It makes the portions look huge, but smaller pieces also make it easier for the dressing to spread around the dish.
Now, the reason I don’t do this at home is I can’t be bothered to chop things into little pieces! But two things can make it easier – run everything through a food processor, or, even quicker, I’m now buying ready-chopped salad bags from Aldi, so someone else has done all the hard work for me.
They’re a bit more expensive than just buying the ingredients whole, but I get three meals from each one, so the cost does stretch.
2. Mix Raw and Cooked Ingredients
Adding cooked ingredients to your salad changes everything. It alters textures and makes things feel a bit more substantial.
Try cooked veggies like roasted sweet potatoes or pumpkin, sautéed mushrooms, grilled zucchini, or steamed broccoli. Or, toss some warm quinoa or lentils into your salad for added protein and a satisfying bite.
If you need some ideas, we’ve got 20 ideas for lentil salads that can be eaten hot or cold.
3. Play with Salad Dressings
A salad is only as good as its dressing. If you’ve relied on the same bottled dressing for months, it’s time to mix things up.
This might be hard for some of you to get your head around. I grew up in a time when adding dressing to salad was discouraged because it ‘heaven forbid’ contained fat and calories (I used to go through a massive bottle of ‘Waistline’ salad cream every week trying to find a happy compromise) but not only does a good dressing make the salad tastier, a little fat makes things more satisfying and can help you absorb some nutrients, like the lycopene found in tomatoes, more readily.
This doesn’t mean go mad; if you slather on half a bottle of Caesar Dressing on every meal, you might as well eat chips, but don’t be scared of adding an extra 100 calories of dressing.
Homemade dressings are often healthier and tastier than store-bought options. Use a base of olive oil, lemon juice, or Greek yogurt and add your favourite herbs and spices. Experiment with new flavors, such as a tahini-lemon dressing, miso-ginger vinaigrette, or creamy avocado lime sauce.
And don’t ignore other sauces – Nando’s Peri Peri sauce makes a surprisingly good addition to a salad!
4. Get Fruity
Fruits aren’t just for dessert! Adding a touch of sweetness to your salad creates contrast and a bit of a surprise. Think slices of orange, fresh berries, diced apples or pears, or dried fruits like cranberries or apricots.
Pair sweet fruits with tangy cheese, like goat cheese or feta, or prawns or chicken with mango, and thank me later!
We’ve got 19 fantastic ideas for salads with fruit here.
5. Include a Crunch Factor
The best salads have a variety of textures, and crunch is essential. Add roasted nuts, seeds, crispy chickpeas, or even crumbled tortilla chips to give your salad that satisfying crunch.
Again, these will add extra calories, so sprinkle judiciously – but flavoured correctly, a little crunch goes a long way.
6. Be Creative with Your Base
While lettuce is a salad staple, it’s far from your only option to base your salad around.
Explore different leafy greens, like peppery arugula, tender spinach, or earthy kale.
You can skip the greens entirely and use shredded cabbage, zucchini ribbons, or green papaya as they do in Thailand, or, if you’re making a dinner salad, try a base of grains like quinoa, cous cous, wheatberries or farro.
7. Get International
I had both a Mexican-inspired salad and a Vietnamese one during my hospital stay, and they were super-yummy, so take your salad on a trip around the world by incorporating flavours and ingredients from different cuisines.
- Mediterranean: Add olives, sun-dried tomatoes, roasted red peppers, and a sprinkle of oregano.
- Japanese: Toss in edamame, shredded cabbage, sesame seeds, and a soy-ginger dressing.
- Thai: Green papaya (or beansprouts), green beans, cherry tomatoes, peanuts and fresh red chillis. Find a simple Thai Salad recipe here.
- Mexican: Mix black beans, corn, avocado, and a squeeze of lime juice.
- Middle Eastern: Tabbouleh is a fantastic summer salad or side dish. For a twist, incorporate crunch like pomegranate seeds. Find out quick, no-carb Tabbouleh recipe here.
8. Add Protein
Adding protein turns your salad into a more satisfying meal and helps reduce those hunger pangs a few hours later that can see you reaching for snacks, which makes you wonder why you bothered with rabbit food in the first place!
Leave the dry tuna in the can, though – instead, go for grilled chicken tossed in Frank’s Hot Sauce, pulled pork, slow-roasted lamb tossed in mint sauce, boiled eggs, smoked salmon, tofu, or marinated tempeh. Add chickpeas, lentils, or even crispy tofu bites for plant-based options.
9. Sprinkle on Some Cheese
Cheese can transform a salad from simple to luxurious. Crumble creamy feta, sprinkle Parmesan shavings, or melt goat cheese into your salad. Again, going overboard will create a calorie bomb, so pick cheeses with strong tastes or that crumble or grate finely to cover a large area.
We have a guide to the lowest-calorie cheeses here if you’d like some more ideas.
Or a sneaky tip is to use nutritional yeast (aka Nooch). This has a cheesy flavor without the dairy – or as many calories. A teaspoon or two will go a long way.
10. Don’t Forget the Herbs and Spices
Fresh herbs are often overlooked but can elevate any salad. A handful of chopped cilantro, parsley, dill, or basil adds a burst of freshness. Spices, too, can work wonders—try sprinkling cumin, smoked paprika, or za’atar over your salad for an extra kick.
With so many possibilities, there’s no reason for your salads ever to feel boring again. So, grab your cutting board, mix up those dressings, and prepare to make salads your new favorite meal. If you’re looking for some fascinating ideas, take a look at our top 10 new favourite salads in this list.