Nothing exemplifies the image of good health like a salad. But you don’t always have time to get food that is healthy, much less prepare it. Your busy schedule has you grabbing coffees from Starbucks or snacks out of the vending machine or off your kids plates for lunch when what you really need is a solid meal to increase your energy and maximize your health. If this is you, then you are not alone. Eating a salad once a day is a good way to develop and maintain healthy eating habits. You may think you don’t have time to cut up a salad every day, but there are other ways to work around that. How about preparing all the salad you need for the week on Sunday night?
You can mix it up and make each salad taste different and fresh with various toppings and dressings. This will help you save time, money, and hunger pains by offering a simple and quick salad that you can make on Sunday and will taste just as fresh on Friday. But first, let’s discuss a few basics:
Ingredients will largely depend upon what you like in your salad. Some may prefer eggs while other prefer walnuts (I prefer like eggs), tofu versus chicken or bacon, cheese or no cheese, and so forth. What you buy for your salad will be your choice, but you should stick as close as possible to clean whole food fresh ingredients.
Herb and Chickpea Chopped Salad with Feta Cheese
Servings: 8 Servings
- 8 cups spinach, chopped
- 1 cup fresh basil + parsley, chopped
- 3 tablespoons fresh thyme, chopped (or 2 tsp. dried thyme)
- 4 ears grilled, kernels removed from the cob (or bag of frozen grilled corn, thawed)
- 3 cups tomatoes, halved
- 2 red pepper, chopped
- 1 1/2 cup fresh blackberries, blueberries or raspberries
- 2 peaches, finely chopped
- 1 jalapeno, seeded + chopped
- 3 cups cooked chickpeas, also called garbanzo beans (or two 14 oz can rinsed + drained)
- 1 cup nuts (great options are pumpkin seeds (pepitas), pecans, almonds, sunflower seeds and pistachios)
- 2 avocado, pitted + chopped
- 8 ounces feta cheese, crumbled
- 1/2 cup olive oil
- 2 tablespoon apple cider vinegar
- 1/4 cup honey
- 2 teaspoon chili powder
- 3 tsp. minced garlic
- 1/4 cup fresh lemon juice (or juice of 2 lemons)
- salt and pepper, to taste
In a large bowl combine the spinach, basil, parsley, thyme, corn, tomatoes, red pepper, berries, peach, jalapeno and chickpeas.
In another small bowl or glass jar combine the olive oil, apple cider vinegar, honey, chili powder, garlic, lemon juice, salt and pepper. Whisk until combined.
Pour the dressing over the salad and toss well. Add the avocado and feta cheese just before serving and gently toss once more. Serve.
This can be stored in the refrigerator and packaged up into individual servings for lunch for the week or as a side for dinners.