In my journey to eat healthier and cleaner I have looked to salads for lunch and dinner options. I learned that not all salads are healthy. What makes a good, healthy salad depends on what you put into it. I have researched a variety of options looking to create a savory salad while watching the caloric, sodium and sugar intake.

I narrowed down my main ingredients with additional options. Here is what I found to be the salad that works best for me.

My typical salad starts with:

• Greens – At least 2 cups of a variety of spring greens, spinach & kale and romaine lettuce
• Cucumber – approximately 1/2 of a cucumber for plenty of vitamins including Vitamin K, C and B1 as well as magnesium
• Celery – one or two stalks at most to add crunch and saltiness
• Chickpeas – one cup for added protein (watch the various brands for sodium content if you are watching your salt intake)
• Grilled or baked organic chicken – around 4-6 ounces
• Red onion – just to add a bite to the salad

The previous list are my main staples for my salads. It has become the base for most of my creations made at home. I do add a few extra items but it all depends on my mood. These include:

• Cheese – I get into the cheesy mood so I will add some Parmesan, sharp cheddar or feta. On the rare occasion, I will add a small amount of blue cheese. These add a little more fat and salt to the salad.
• Green or Kalamata Olives – These add a pinch of salt
• Tomatoes – I add about 5 grape tomatoes for a bit of sweetness
• Bean Sprouts – They add a little added vitamin c and potassium
• Nuts – I use a few slices almonds or pine nuts to add a bit of crunch
• Radishes – To change things up, I will substitute the red onion for radishes just to give it a different flavor
• Green Peppers – I add for a little crunch without a lot of calories. They are a great source of vitamins and minerals

Over the years, I have tried a few salads that contained fruit, however I don’t do it too often because the fruit contains too much sugar and I become hungry a short time after finishing the meal. I have found that the chicken and chickpeas add enough protein to keep me fuller longer.

For my salad dressing I tend to have varying tastes. If I use a store bought dressing, I read the label to make sure that besides being tasty the dressing doesn’t add a lot of unnecessary calories, sugar or salt. For something creamy, I will go after the yogurt based dressings found in the produce aisle. The two brands I purchase the most are Bolthouse Farms and Walden Farms when I am in the mood for a creamy dressing.

For a savory dressing, I make a extra virgin olive oil and red pepper infused rice wine vinegar. This allows me to get the level of heat that I want without a lot of added calories. The great thing about making the dressing yourself is you can make it to your taste.

My suggestion would be have fun mixing and matching until you find the taste that works best for you. You can keep changing and revising as your tastes change. That is the beauty of creating your own salad. And remember, not all salads are created equally.