Do you eat enough vegetables in a day? With today's fast-paced world, we know that it is sometimes much easier to cook a frozen dish than to cook a meal loaded with greens. But since we care about you and your family's health, let's take a look at how to prepare a satisfying salad meal together. Let's go!
The basics of a salad meal
When it comes to creating a genuine salad meal, there are two things to consider. First, you have to make sure that the salad you are about to prepare contains enough filling ingredients. Remember that any self-respecting salad meal should have between 500 and 600 calories.
Second, you also need to ensure that you include most of the common food groups. So add a little protein there, a few carbohydrates here and some healthy fats on top. This will help you rest assured that you will feel full.
Greens: impossible to do without
Naturally, when it comes to salads, whether served as a meal or as a starter, we always begin by choosing the greens. And there is a ton of greens to choose from: kale, arugula, spinach, romaine, iceberg, etc. It's up to you to choose the one that appeals to you the most at the moment.
At Mikes, we like to mix and match. For example, our Mikes Salad contains a homemade blend of lettuce and kale. Mixing greens helps vary the flavours and textures. Simply let your imagination run wild.
Vegetables: adding a little crunch to our meal
After choosing the greens, let's move on to vegetables. Your options here are almost endless. Raw vegetables are a great way to add a little crunch to the dish. You can always add a few cooked vegetables to make the salad even more satisfying. Grilled and roasted vegetables add a nice caramelized flavour, while steamed vegetables add texture. Cooked vegetables allow you include more robust foods such as sweet potatoes.
While not vegetables in the true sense, herbs are always delicious in salads. In fact, you can find them in our House Salad when you come visit one of our restaurants. A true delight.
Protein in all its forms
A little bit of greens, vegetables... What else? Protein, of course! A salad meal would never be complete without it. No need to overdo it on the protein. If you have enough to fit the size of your palm, you will have plenty. Again, choose the protein that suits you best: tofu, edamame, tuna, chicken, etc. Chicken is the star protein in our Mikes Salad.
At our restaurant, you can always personalize your salad meal as you wish by adding either crispy chicken, shrimp, salmon or even bites of fried calamari. A guaranteed treat.
Carbohydrates: good for taste and health
Don't be afraid of carbs. In reasonable quantities, they are very good for you. The important thing is to avoid bad carbohydrates. Beans, quinoa, starchy vegetables and chopped fruit are all very healthy. Aim for a serving size that ranges from 1/3 to 1/4 cup per person and you'll have everything you need to be satisfied.
Fat: essential for any salad meal
As for the fats used in our salad meal, they can take the form of avocado, cheese, hummus, nuts or seeds. Avoid using too much. Depending on the fat chosen, the serving size should be 2 tablespoons to 1/4 cup.
A salad meal to promote your health
Now that you know how to prepare a satisfying meal salad, all you have to do is drizzle it with your favourite vinaigrette. A classic vinaigrette usually consists of a little oil, vinegar or citrus juice, salt and pepper. If you choose a store-bought dressing, look for one that doesn't contain too much sodium, preservatives, sugar and fat. After all, you eat a salad to promote your health, not to harm it.
For more tantalizing tips, visit the blog section of our site. And if you ever want to spoil yourself a little, stop by the restaurant. Our salads are exquisite. Now it's your turn to enjoy them!