Perfect Salads for a Light Lunch on a Hectic Day

2208Perfect Salads for a Light Lunch on a Hectic Day


On busy days lunch offers a refreshing break while providing energy for the afternoon’s events. Salad as a canvas for lunch allows you to eat a variety of nutrients, and fills you up without weighing you down. Here are a few salads to try out.



For an Asian inspired salad begin with a soft lettuce like Bibb. Sprinkle in some grated carrots, sliced cucumbers, chopped peanuts or cashews, and some thinly sliced grilled chicken or pork (Maybe make stir fry the night before and reserve some meat for this salad). Then top off with bean sprouts, edamame, fresh cilantro and mint.

Add a soy ginger dressing: 1/3 cup olive oil or sesame oil, 2 tablespoons rice wine vinegar, 1 tablespoon soy sauce, 1 tablespoon grated ginger, 1 minced clove of garlic, 1 teaspoon of honey; combine well, then add additional components as desired.

If you’re afraid the salad won’t fill you up, serve over rice noodles.



South western style salad is a great meal after taco night. Simply toss the leftover topping ingredients over a bed of sturdy lettuce like romaine. Use chopped up tomato, onion, bell pepper, corn, and whatever beans or meat you’d like. For crunch, slice leftover tortillas into strips, rub with oil, then bake at 400 for 5-8 minutes until crispy, keeping an eye out for burning.

Try a lime dressing on top: combine 1 cup of cilantro (or parsley if you’re not a fan), 1/2 cup Greek yogurt, 2 cloves of garlic, 1/4 cup lime juice, 1/4 cup olive oil, and 2 tablespoons apple cider vinegar, salt and pepper in a food processor and pulse until smooth. Add more olive oil to thin the dressing out or more greek yogurt to thicken.



This salad is great for leftover roasted chicken or turkey. If you don’t have any on hand, deli turkey works fine. Sauté the chopped meat with onions that have begun to caramelize for a little extra sweetness. On a bed of spinach or mixed greens add dried cranberries, slivered almonds, and blue cheese crumbles (swiss cheese works well too). Add the meat and onion mixture then top with a balsamic vinaigrette.

For the vinaigrette mix 3 tablespoons olive oil, 2 tablespoons balsamic vinegar, splash of Worcestershire sauce, 1/2 teaspoon dijon mustard, 1/2 teaspoon honey, salt and pepper.



A Nicoise salad makes use of leftover or canned tuna and salmon. This protein packed salad involves a bit more preparation in regards to cooked vegetables than the other salads listed, but is well worth the time. On a bed of Bibb lettuce, add a sliced hardboiled egg, sliced cooked potatoes, cooked green beans, sliced tomatoes, and olives. Top with canned or cooked tuna or salmon.

For the Nicise dressing whisk together 1/4 cup white wine vinegar, 2 tablespoons chopped shallot, 2 tablespoons dijon mustard, 1 tablespoon chopped fresh thyme, 3/4 cup olive oil, and salt and pepper.


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