Never Make a Boring Salad Again

When I was growing up, my dad did all of the cooking. My mom's contribution was to make a salad to go along with dinner every night. She meant well. Adding a side salad to your meal increases your fiber intake (most Americans don’t get enough), vitamins and antioxidants to your meal. But often these salads were the same three or four ingredients, along with a few different options of store bought dressing to chose from. It got pretty boring to be honest, (sorry, Mom), and I think that's why salads have a bad rep. Remember the episode of the Simpson's when Lisa becomes a vegetarian? Here, I'll refresh your memory. 



Poor Lisa, I can relate. A bowl of veggies usually just isn't as popular as other more flavorful (but probably unhealthy) food. Most people think having a salad as a meal won't be filling enough, worry they won't feel satisfied, and they just want something heartier and more, well, interesting. If you go to a restaurant, the solution to this is to add a protein, usually meat or fish, occasionally tofu at the more vegetarian friendly places. And while that's always an option to help your salads be more filling, there's so much more we can do to actually get us excited about having all those veggies we know we should be eating!

Whether your goal is to eat more vegetables, bring your own lunches to school or work, cut down on processed food or just get out of your food rut, this post is for you. I want you on Team Salad! For people who don’t like to cook or don’t have a lot of time, salads are the quickest and easiest way to get more servings of veggies into their day. My hope is that by mixing it up a bit and adding more variety, you'll not only boost the nutrients in your diet, but also get inspired to play a bit in the kitchen, and actually be happy to eat a salad. Let's prove Homer Simpson wrong, shall we?


20 ingredients to help jazz up your salads, make them more satisfying, and maybe even win some friends. 

  1. Roasted veggies like sweet potatoes, beets or cauliflower (Pro tip: Meal prep these to have them ready to go anytime you want.)

  2. Sauerkraut

  3. Kimchi

  4. Beans, like garbanzo, white beans or kidney

  5. Lentils

  6. Avocado

  7. Hard boiled egg

  8. Nuts, like walnuts, almonds or pecans

  9. Seeds, like sunflower, hemp or pumpkin

  10. Fresh herbs like parsley, basil or cilantro

  11. Olives

  12. Artichoke hearts

  13. Sun-dried tomatoes

  14. Hearts of palm

  15. Grilled corn

  16. Change up your greens, adding massaged kale, arugula, or spinach instead of using only lettuce.

  17. Dolmas (stuffed grape leaves)

  18. Falafel : homemade, or I like the frozen ones from Eat Gud.

  19. Veggie patty : homemade, or with quality ingredients like Hilary's Eat Well.

  20. Leftover quinoa or brown rice



Never make a boring salad again.


Now, let's talk dressing. I think we all know that if we're trying to be healthy by eating a salad, but then drown it in Ranch dressing, it pretty much defeats the purpose. My go-to homemade dressing are a simple vinaigrette and a tahini dressing. Both are simple and delicious, and taste good on a variety of salads. Make a batch and store for a week in the fridge, so they're ready to go when you need them. 



Tahini Dressing

1/2 cup tahini

1/4 cup warm water, more if needed to attain desired thickness

juice of half a lemon

1 clove garlic, chopped

1/4 tsp. turmeric

1 small pinch of sea salt



Herbed Vinaigrette

1/4 cup organic, extra virgin olive oil

1 tsp. dijon mustard

2 tbsp. lemon juice

1 tsp. red wine vinegar

1 tbsp. chopped fresh parsley

1 tbsp. chopped fresh herbs, such as dill, basil, thyme or chives

Small pinch of sea salt


If you've got some other favorite salad fixings, I'd love to hear! And as always, if you're curious about specific foods that might help support your personal health, please send me a message and let's talk!


Ok, one last time. It’s just so catchy.


Meal Prepping - Eat better, save time and spend less

I’ve been talking to friends and clients a lot about meal prep lately. "Meal prepping" and "Batch cooking" are buzz words right now in the wellness industry, and with good reason. We all want to eat good, healthy food, but can’t find the time, or don’t know what to make. Meal Prep to the rescue!

While it's true that cooking can take more time and effort than eating out, the benefits of being in control of what goes in your body are really, really worth it. If you’re in the habit of eating a meal out or ordering takeout more than twice a week, I encourage you to commit to cooking more. It doesn’t have to be complicated, and it doesn’t have to take that much time. When you make your own food, you will consume less salt, less sugar, less additives, preservatives and dyes, and gain more nutrients, satisfaction, and connection to your food. You’ll most likely even save money, find more time in your day, and stay on track with your intended diet. It’s a win- win!

Here’s the basis of meal planning: Choose your meals and cook all the food you’re going to eat for the week ahead, all at once. Now, this is totally flexible, and of course, you can tailor it to you and your family’s needs. Maybe healthy breakfasts and lunches are under control, but you're tired after work and don't ever feel like cooking. Or maybe dinners are handled, but you tend to eat donuts at work and fast food for lunch (oh no!).  Or maybe the next three days are really busy, so you need all meals for just those days. You can cook full meals and keep in the fridge or freezer, prep the separate ingredients and assemble later, or you could simply wash and chop all ingredients to save time later.  Totally up to you and your needs. 

Each week I look ahead to see what my schedule is like and I prepare accordingly.  For example, this week I knew it would be warm out and my husband wanted to grill lots of veggies in the evenings, so I didn't need to prepare any full dinners. However, I’d be working from home in the afternoons, and didn’t want to spend too much time making lunch (but still wanted something really nutritious and tasty).  So I focused on preparing food for lunches and snacks I could easily put together at home. As well as granola, because as you may have seen on my insta, it's a staple in my house. 

my Actual meal prep this week. I promise, you can do this!

my Actual meal prep this week. I promise, you can do this!

I assembled this salad in about 3 minutes, thanks to prepping the day before!

I assembled this salad in about 3 minutes, thanks to prepping the day before!


So set aside a few hours, put on some music, grab an apron, and get cooking! Every week your menu may change and the specific ingredients will be different, but here is basic guideline I recommend following to get started.  

Basic Meal Prep Ideas

  • Roast some root veggies, like sweet potatoes, beets & carrots.  I like to roast with coconut oil, sea salt, black pepper and dried herbs.

  • Wash and chop fresh produce, like watermelon, carrots, cucumbers, bell peppers & kale. These can be snacks, added to salads, bowls & stir-fry's, either cooked or raw. You're more likely to eat fruits and veggies if they're already ready to go!

  • Cook your proteins, like chicken, hard-boiled eggs, tofu or tempeh, beans & lentils. Note: fish tastes better right when you cook it, but the good news is it cooks very fast. 

  • Cook some grains, like brown or wild rice, quinoa or soba noodles.

  • Make any sauces, dips or dressings you'll need.

Here is a recipe that lends itself really well to prepping ahead of time. It can be heated quickly in a sautee pan, or enjoyed cold, so bonus points for versatility! If you choose gluten free noodles, this meal can be gluten free, vegan and without the edamame, soy free. Feel free to swap any other veggies to customize as you like. 


Broccoli Sesame Noodle Salad


1 tbsp. coconut oil 

8 oz. Buckwheat soba noodles or rice noodles (both are gluten free, but read labels carefully as many soba noodles are made with a blend of grains).


Make the sauce by mixing all the ingredients together in a bowl, adding water as needed to create desired consistency. Store in a jar or other airtight container. 

Cook the noodles according to the package directions. Drain and rinse with cold water, and drizzle with a little sesame oil if the noodles stick. 

Wash and chop all the veggies. Heat the oil in a pan, and add the broccoli and mushrooms, cooking for about 5 minutes. Add the cabbage, and option to add the carrots, or leave them out if you prefer them raw. Cook for another two minutes, and add the edamame or chick peas, cooking just for another minute or two. Turn off heat and stir in carrots (if not added earlier) and top with green onions. 

Now assemble as desired. Either combining the noodles, veggies and sauce all together, maybe into 4 containers so its portioned out and ready to go. Alternatively, you can keep the veggies, sauce and noodles each in their own container and assemble whenever you like. Enjoy!


1 head of broccoli, ends trimmed and chopped into bite size pieces (including the stalk)

2 large carrots, slice in half lengthwise, and sliced into half moons

 1 cup sliced purple cabbage

1/2 cup edamame or other bean, such as chick peas

4 oz. shitake mushrooms, wiped clean and sliced 

2 green onions, sliced thin to add on top


1/3 cup tahini

2 tbsp. rice vinegar

2 tsp. lime juice

1 tbsp. chopped ginger

2 cloves chopped garlic

1 tsp. sesame oil

a few tbsp. water


If this sounds a little overwhelming, you're not sure what to cook or how to get started, don't worry! I offer meal plans and recipes customized to your specific health needs. This means you eat food that leaves you feeling satisfied and gives your body the nutrients it so desperately needs to function optimally, while eliminating any food triggers that may cause irritating symptoms like bloating, eczema or fatigue. If you're local, let's cook together and I'll show you some meal prep tricks!  Contact me with any questions, and if you try meal prepping, let me know how it goes!