Salad Essentials

Ah, there’s nothing more refreshing than a delicious + nourishing salad on a hot Summer’s day! Especially when it’s packed with whole food ingredients providing healthy sources of protein, fiber, healthy fats, and some vitamin/mineral boosts to keep us well and satisfied. I think the thing I love most about a fresh salad is the versatility and ability to make it with a wide variety of foods. A nutritious salad can be easily enjoyed as a simple side dish to pair with dinner, or as a meal jam packed with a variety of nutrient dense whole food ingredients. When we choose whole foods over highly processed foods, there’s no way our salad can go wrong!


I have a few essentials I keep in mind for curating a salad. If my salad does not include these essentials, it’s incomplete!

The 5 Salad Essentials:

  • Base – Laying the foundation. I like to use dark leafy greens such as kale, spinach, chard, or a mix of these together for my salad base. Dark leafy greens are a great source of Vitamin C + K, calcium, folate, and fiber!
  • Vibrancy + variety – I’m talking your orange/yellow, green, red, and blue/purple fruits and veggies. Vibrant foods deliver a number of beneficial nutrients. So load up on them! I’ve prepared a list below as a guideline for colorful vegetables + fruits.
  • Nutrient density – Salads scream to be healthy, so keep them whole and nutritious by avoiding any highly processed foods. If your salad is going to be your main meal, be sure to load it with a variety of healthy carbs, fats, fiber, and protein to make it complete.
  • Sprinkles – These are healthy boosts (seeds, nuts, legumes, herbs, microgreens, etc) that deliver extra oomf to you and your plate. We all need a little extra oomf in our lives! I personally love to sprinkle my salads with raw pumpkin seeds or raw whole cashews.
  • Dressing – This truly makes or breaks a salad. To keep it simple, homemade dressings always win. If you’re opting for a store bought dressing, check out your local health foods store or the health foods section of your general grocery store to find a healthier dressing. I’ve listed below a few healthy tips to keep in mind when making or purchasing a dressing. One of my favourite store bought brands is Rawfoodz salad dressings. Their dressings are so delicious, raw, organic, and free of preservatives/soy/gluten/nuts (allergy friendly).


Colorful Vegetables & Fruits List:

  • Yellow + Orange / orange pepper, pumpkin, carrot, yam, oranges, lemon, mango, grapefruit
  • Green /  zucchini, cucumber, spinach, kale, avocado, green apple, kiwi, honeydew
  • Red / red pepper, beets, tomato, radish, red apples, raspberries, strawberries
  • Blue + Purple / purple cabbage, purple asparagus, eggplant, blueberries, blackberries, elderberries

Healthy Salad Dressing Tips:

Check your store bought salad dressing ingredients list. Does it list ingredients like palm oil, soy lecithin, or any hydrogenated oils? These are some red flag ingredients for our health.

  • Healthy oils + bases / extra-virgin olive oil, coconut oil, avocado oil, grapeseed oil…
  • Vinegars / apple cider vinegar, balsamic vinegar, lemon or lime juice…
  • Flavours /  sea salt, black pepper, onion, garlic, turmeric, ginger, basil, mint, parsley…


Summer Detox Salad

  • Servings: Single serving, double up the recipe for more!
  • Difficulty: Easy
  • Print

A delicious, quick, & nourishing salad


  • 2 cups kale
  • 1 tbsp extra virgin olive oil (aka EVOO)
  • ½ lemon for freshly squeezed lemon juice
  • Additional Toppers (with substitutions)
  • ½ cucumber, chopped / OR zucchini, celery, jicama
  • ½ avocado, sliced and diced / squash, eggplant, mushroom
  • ½ cup baked yams, diced, prepped ahead / OR shredded carrot, parsnips, fresh blueberries
  • ½ cup cooked beets, diced, prepped ahead / OR red cabbage, tomato, radish
  • 2 tbsp pumpkin seeds / OR hemp seeds, crushed walnuts, cashews, slivered almonds
  • Salad dressing to top it off

  • Directions

    1. Massage kale for about 2 minutes, or until the leaves soften and kale becomes more vibrant.
    2. Transfer kale into a medium sized mixing bowl (opt for a larger bowl if you’re doubling up the recipe).
    3. Toss the kale, EVOO, and lemon juice together in mixing bowl.
    4. Transfer massaged kale to a nice big salad plate.
    5. Add your additional toppers.
    6. Complete the salad by drizzling a nourishing salad dressing over top.

    For this salad in particular, I used RawFoodz Sea-Zar Serenity dressing, it’s one of my favourites from the health food store I shop at, and it’s made up of of healthy + flavourful ingredients! For your dressing, always keep in mind that it can make or break a healthful salad, so it’s always best to opt for one that’s heart healthy + contains clean ingredients. Try experimenting with homemade dressings by using some of my salad dressing tips I listed above. I will be doing a future post on homemade salad dressing soon!

    Do you have a favourite homemade dressing? If so, I would love to hear what ingredients you love to use in your homemade dressings!

    Good vibes only,Jenna

    Photos by the amazingly talented Kristen of LoveCraft Photography

    Leave a Reply

    Fill in your details below or click an icon to log in: Logo

    You are commenting using your account. Log Out / Change )

    Twitter picture

    You are commenting using your Twitter account. Log Out / Change )

    Facebook photo

    You are commenting using your Facebook account. Log Out / Change )

    Google+ photo

    You are commenting using your Google+ account. Log Out / Change )

    Connecting to %s