How to Prep Grab n Go Salads
Perhaps the biggest change you can make to your diet is to commit to making your food choices ahead of time. When you plan your meals it eliminates the need for you to make decisions about food. The more decisions you make the weaker your willpower becomes, and you not only end up eating donuts, but you run out of brain power to make work decisions. You only have a certain amount of decision making capability in a day and you want to save it for the important stuff. Don’t waste it on bad food choices!
Since the bulk of your daily intake should be veggies, it all starts with the grab n go salad. Think of the salad bar at Whole Foods – all those options! Pick your 5 favorite salad veggies and dedicate a shelf in your fridge as the ‘salad bar’. Store chopped veggies, proteins and cooked grains in containers so you can build a salad on the fly, or prep your salads in mason jars ahead of time. They stay nice and fresh for 3-4 days in the fridge. Then just whip up a vinaigrette and you’re good to go.
To do this you’ll need to plan, shop and prep veggies for the next 3 days. Then when you actually are ready to eat, the work is half done. My philosophy is that if the veggie prep is already begun, then the actual cooking part is a snap. And if you’re crafty enough, you might even be able to make a meal without doing anything more than heat and serve. Real fast food.
When I come home from the grocery store, I immediately wash and prep all of the produce for the next 3 days. First, I prep my salad veggies – wash greens, chop cabbage, slice cucumbers etc… I like to use my food processor when doing a whole bunch of veggies at once, as it does all the hard work for you ( just be sure to slice cabbage, not shred like carrots).
Next I put the shredded cabbage, carrots and cucumber slices on the bottom of the jar and top with fresh, dry salad greens. I used a mix of spinach and red leaf lettuce. Top with your choice of protein and pack a whole grain side (brown rice, quinoa or crackers) and a little dressing. Don’t be afraid to experiment with different ingredients, but a basic salad like this is usually very satisfying. I like to have salads at both lunch and dinner, and it counts for most of my veggies and fiber for the day. Plus, it makes me feel great and I don’t have so many cravings for less healthy foods.
And here’s my favorite dressing recipe:
- 1/2 cup Extra Virgin Olive Oil
- 1/3 cup Red Wine Vinegar
- 1 tsp Stoneground Mustard (I make my own and it’s sooo good!)
- salt and pepper
Mix ingredients in a small jar and shake to mix well. You can substitute apple cider or balsamic vinegar, add lemon, honey or fresh herbs and garlic. Get creative!
Once you get used to prepping up your salad bar, it won’t seem like that big of a chore, especially when you see how it makes your life so much easier later in the week. It took me less than an hour to make 4 salads, a vinaigrette and prep veggies for 2 other meals. I only washed the food processor, knife and cutting board once. Not having to think about what I’m going to eat, where to get it, or whether it’s healthy leaves me so much more time and energy for more important things. This is a huge time saver, ladies!!
And by the way – while making my salads, I also prepped veggies for another meal along with a little jalapeno, garlic and onions. If you’re going to mess up the kitchen, be sure to make the most of it. That way when you’re ready to cook, you don’t have to prep anything. So much easier after a long day.
As always, be sure to nourish your body with healthy foods and indulge your soul with comfort foods. No woman can exist on salad alone…
