Refreshed and updated, this post outlines the perfect salad recipe plus two DIY toppings and links to more crunchy salad blog posts.
The Perfect Salad
What would be on your ideal salad? Mine would feature a great balance of nutrition and flavor and it would not be a tiny meager salad!
The perfect salad would be plant-based, with leafy greens or a grain/pasta base with vegetables aplenty, topped with fish (preferably salmon!) and it would have lots of different flavors and textures of great cheese and candied nuts woven together with a creamy dressing.
Whether it’s a side salad or a main course, good salads have to have a delicious dressing! No bottles of fat free for me.
My goal when building the perfect salad is always to get a good mix of flavor, texture, and macronutrients.
Protein
In this case I went with local greens and canned salmon. A perfectly seared piece of salmon would be ideal, but on this busy Monday canned was most efficient. I knocked out protein, omega-3s and vitamin D in one fell swoop.
Healthy Fats
Healthy fats also come from an olive-oil based dressing, a local cheese (plus more calcium!) and the almonds.
Yes the almonds have some sugar and butter involved, but the amount is relatively low when mixed in sparingly. And the flavor is oh-so-powerful! I don’t believe you have to have a diet completely void of sugar to be healthy – I just think it needs to be in small doses or on special occasions.
Dates or dried cranberries can add that touch of sweetness as well.
Complex Carbs
Finally a meal is not complete for me without some long-lasting complex carbohydrates.
In this salad they came in the form of a spinach feta roll, but any kind of complex carbohydrate will do: sweet potato, cooked wheatberries, whole grain croutons, brown rice, toast.
I can eat all the protein in the world, but if I don’t have at least a little carbohydrates at lunch I’ll be hungry an hour later.
Favorite Toppings
Some of my favorite salad toppings include: bell peppers, cherry tomatoes (in the summer!), fresh corn cut off the cob, roasted vegetables, avocado, goat cheese, toasted walnuts, parmesan crisps, truffle almonds, and peas (yes, peas!) Basically anything but red onions 😉
Perfect Salad Ingredients
Here are two of the mini recipes I used to make this one smashing Hugh Jass salad!
Creamsicle Dressing
This dressing has hints of orange, sweetness from honey and creaminess from Greek yogurt. The perfect hint of creamsicle!
- 2 tbsp olive oil (bonus points if it’s orange flavored!)
- 1 tbsp aged balsamic vinegar
- 1 tbsp orange juice (lemon juice can work too but you’ll lose a little of the sicle flavor!)
- 1 tbsp plain Greek yogurt
- 1 tsp honey or maple syrup
- ½ tsp Dijon mustard
- Pinch of kosher salt and pepper
Combine in jar and shake well.
Easy Microwave Candied Nuts
Nothing makes a salad like the sweet, crunchy spice of candied nuts. My spiced pecan recipe is a favorite, but these almonds come together in just minutes in the microwave for those days when you’re a bit impatient. You can certainly make these on the stove top as well if you wish.
Microwave Candied Almonds
- 1 tbsp salted butter
- 1 tbsp brown sugar
- ¼ tsp cinnamon
- 1/16 tsp cayenne pepper
- ½ cup sliced almonds
Combine first 4 ingredients in a bowl and microwave for 15 to 20 seconds. Stir to mix. Add almonds and coat with mixture. Allow to cool before enjoying on your salad.
More Salad Ideas
- Salad Recipe Archives: Check out this page for lots of great summer salads
- Love pasta salads? Check out this Summer Pasta Salad or my Dill Pickle Pasta Salad.
- Great Green Salads: Pear and Goat Cheese, Prep Day Kale Salad, and Massaged Kale Caesar
- Grain Salads: Greek Salad with Quinoa, Hot Honey Quinoa Salad, Spiced Millet Salad, and Moroccan Salad with Tahini Dressing
- Dressing Ideas: Every Herb Salad Dressing and White Balsamic
Linda @ TheFitty says
My fats to actual green ratio is more like 3:1; I know I know! I just love the good stuff. 😉
Melissa @battleofmarathonblog says
Love the dressing.
My fave salad combo is Greek: I throw lots of kalamata olives, red onion, red pepper (sometimes roasted, sometimes sliced bell pepper), and hot peppers over a bed of spinach. Top with some feta, hummus, and olive oil, and I may as we’ll be in the Mediterranean. I teach Latin and Greek, so I might be biased here 😉
Your blog is great. I wish I had discovered it sooner– I’m using so many of your recipe ideas in my everyday life.
KathEats says
Thank you! And I love a good Greek salad…
Kaila @healthyhelperblog! says
That dressing sounds INCREDIBLE. I love orange flavor in dressings.
Martha says
I made a delicious salad a couple of weeks ago with pears, gorgonzola and walnuts. The dressing was what made it (red wine vinegar, Dijon mustard, honey, and olive oil). For some reason, I always need nuts and gorgonzola/blue cheese on my salads.
Amanda @ Slimplify Life says
This looks nutritious and delicious! Lately I’ve been loving roasted sweet potatoes on everything, salads included!!
Katie says
My favorite salad is one that is easy to put together based on what I have in the fridge and pantry. Plenty of greens, roasted/cooked/raw veggies (broccoli, brussels sprouts, cauliflower, zucchini, squash, asparagus before I found out I am sensitive, parsnips, carrots, sweet potatoes, peas, tomatoes, cucumbers, mushrooms, peppers, artichokes), chicken, salmon (my favorite) or an egg for protein, avocado, olives, hummus, or nuts for healthy fat and often a few grapes, orange segments, apples or pears. Right now I am trying to reduce grains and dairy due to finding out I have Hashimoto’s (hyperthyroid autoimmune disorder). Looking forward to my Hugh Jass salad for lunch (I am always amazed at how Hugh Jass my salad ends up being). Thanks for sharing yours. I will definitely be trying the dressing and nut recipes.
Sam @ PancakeWarriors says
this salad sounds delish! Love the microwaved nuts that’s such a special touch. I’ve been obsessed with orange dressing lately and will certainly be making this creamcicle dressing soon. Thanks for sharing!
Chelsea @ TableForOne says
I love canned salmon on salads! I also love making tuna salad and using that as a topping/dressing for my salads.
Hillary B says
Favorite savory salad:
-Bed of baby greens mixed with romaine lettuce (gotta have some crunch)
-Sun-dried tomatoes
-Cubed avocado
-Shredded pecorino romano cheese
-Diced cucumber
-Homemade croutons
-Balsamic vinaigrette (my favorite is the pecorino balsamic vinaigrette from Fresh Market)
Favorite sweet salad:
-Baby spinach
-Feta cheese
-Cashews pieces
-Mandarin Oranges
-Poppyseed dressing
Elyse says
That salad sounds great!
My ideal salad is a great mix of sweet and salty. Lots of berries, nuts, and goat cheese.
Amy D. says
Microwaved candied nuts? Why have I not thought of this before? Game changer! 🙂
Kavi says
I’m lucky to work at a company with a big (subsidized) cafeteria… with a huge salad bar! My favorite is a bed of baby spinach, topped with broccoli, red pepper, shaved carrots, beets, and a little bit of hummus, blue cheese, pumpkin seeds, and cranberries. Yum!
When I see people getting iceberg lettuce, cucumbers, and tomatoes (and that’s it) it makes me want to cry! 😉
KathEats says
Haha me too!
Emma says
I love a good salad! I always have a smile when I see your recipes that specifically instruct using a jar as your vessel to mix something in. Are there two kinds of people in the world – those who have jars around and those who don’t? I guess I’d whisk the dressing in a bowl. Just don’t have much use for jars. 🙂
Katie @ Talk Less, Say More says
YUM! I love HUGE salads! My favorites I usually call the “garbage bowl” salad as it contains all the leftovers thrown on a bed of fresh greens. SO good!
Kelly @ Kelly Runs For Food says
One of my all-time favorite salads is steak and blue cheese with a balsamic vinaigrette!
Stephanie @ My Freckled Life says
Yummm, that dressing looks and sounds amazing!
[email protected] says
Candied nuts, avocado, olives, shredded chicken and bacon or leftover roast lamb….greens (spinach, kale, shredded brussels) and a homemade mayo dressing is my idea of the perfect salad! Yummers!
Kelli H (Made in Sonoma) says
I’m loving walnuts, goat cheese, fried digs, and delicata squash on a bed of mixed greens. Yum! Love salads!
Sagan says
Even the most salad-averse would want to eat salads every day after seeing this! Love the idea of using candied nuts.
Anne @fANNEtasticfood says
Microwave candied nuts = GENIUS.
Christina @ The Beautiful Balance says
I am totally sold on any dressing with honey and mustard as the ingredients! That salad is perfect! My ideal salad always has crispy chickpeas on it. I can’t get enough
Allison says
My favorite salad is arugula, beet, walnut and goat cheese. Mmmm! Although at this very moment, I am eating a mixed salad of green peas, lentils, dried tomatoes, red onion, hard boiled egg with sesame oil, peanut butter and wine vinegar dressing over spinach greens and fresh basil leaves. It’s a touski salad, in French “tout ce qu’il reste” means: everything that’s left.
Vasu Manimaran says
Can’t wait to try this quick and easy recipe for candied nuts!!!
Kim says
Hi kath! This isnt related to salad but i just wanted to say that I loved your first newsletter. I LOVE that you included some interesting reads from other bloggers. I think that is such a cool concept! Hope you continue the newsletter 🙂
KathEats says
Thank you!
Mom says
I thought the croutons Matt put on our salad the other day were the best ever! (Made from Great Harvest stuffing bread).
Tracy says
My favorite salad usually has a blob of hummus on top!
Congrats on your first newsletter! Great job on it 🙂
KathEats says
Thanks!
jen says
Completely off topic, but I’d love to hear where you’re watching the old survivor seasons. I’d love to go back and watch them all, but not sure where they’re all available without paying a ton.
And nuking the nuts? That’s like money the bank! Thanks for the tip.
KathEats says
I watch them on Vudu, which I get through my Bluray player. They are $9.99 a season, but then they are HD and I own them forever and can watch them on the big TV rather than a computer. They have seasons 9 through the current season, but not the first ones, so we found those on DVD via eBay and things.
jen says
Thanks! Never heard of vudu. I’ll check it out.
Dana | fresh simple five says
I love building salads full of fresh veggies (& fruit), whole grains and delicious cheeses. For me, I think the perfect salad would have lots of greens, fresh fish, some yummy cheese and seasonal fruits and veggies, plus a sourdough roll on the side. I agree – I need some carbs to make myself feel truly satisfied and full.
Alex @ get big, go to work says
That salad dressing sounds so good!! I can’t wait to give it a try. My favorite additions atop my salad recently have been sun dried tomatoes and a nice crisp fall Apple! I love adding fruit to my salads.
Sam @ Grapefruit & Granola says
I eat a lot of salads at work because they have a nice salad bar. I usually just top mine with a ton of vegetables because I know that will be my main veggie intake for the day 🙂
Jeanie says
OK, I’m just going to throw this out there. You’re not going to believe it. You know what I’ve been loving lately? Here goes! McDonald’s Souhwest salad with Paul Newman balsamic dressing. It’s really quite tasty. I love a good salad, but am not a fan of making my own. There are a couple of nicer restaurants in town where I always get a salad, a Cobb salad at one, and one called Oregon Bleu Cheese. It’s very good and comes with a few chunks of spicy Buffalo-type chicke.
Livi @ Eat, Pray, Work It Out says
wow, yum! I love a strong cheese in a salad!
Ash Bear says
This is such a great idea and so true! If a salad is all vegetables, I’m never satiated more than a few minutes! I’m sharing this with my mom and we will have to make it over the holidays!
Philippa says
Hugh Jass! Love it.
“Can someone check the mens room for a Hugh Jass?”
LOL!!
My favourite salad topping at the moment is a beautiful seed, herb and edible flower mix that I picked up on a trip to Switzerland over the summer. It makes the salad look so pretty!!