The 4 Cardinal Rules Of Building A Salad

Eating a boring green salad for lunch can leave you starving all afternoon if you’re not smart about what ingredients you choose. But with almost 80 percent of us do not get enough fruit and vegetables on a daily basis. So clearly, we need to make more of an effort to get our greens, which means learning how to build a salad that’s actually satisfying and filling. We are here to teach you how to make a delicious, filling, protein-rich salad that you’re going to love. Here are our tips for making a salad that’s definitely not boring.

  1. Go Heavy On Veggies

Veggies are the core of any amazing and nutritious salad. Green vegetables have nutrients such as vitamins and minerals which provide energy and helps boost metabolism.

2. Ditch the Bottled Dressing

No matter the display on the bottle, dressings are not always fat-free! Bottled dressings have a lot of fats and carbohydrates which make your salad unhealthy. Instead, make your own dressing! Yeah, you heard that right. The instant dressings made by you by the available ingredients are always healthy and fresh. You can make any dressing and customize it as per your taste. To make the dressings all you need is apple cider vinegar, olive oil, a splash of fruit juice and you’re done! You can stick to these basic ingredients and keep on switching to different flavours as per your taste.

3. Power Up On Protein

The unsaid rule of building a salad is that never skip on protein in your salads. Any type of protein can make your salad more healthy and nutritious instantly. Protein has the power to keep you full and intake less fat. The types of proteins you can use in the salads are chickpeas, chicken, salmon, prawns, and paneer! So go on, spruce up your salads with these delicious proteins.

4. Keep it crunchy

The finest and last rule of building a salad is that always keep those veggies crunchy and crispy! The raw juices of the veggies are extremely nutritious and helpful for your gut. Overpowering of the dressing can turn your salad soggy and mushy. This will lose all of its important nutritional value and add a saucy texture. 

Now that you have learned how to build a salad, let’s get on to creating some delicious and refreshing salads. Read on below to whip up a quick salad.

It’s the real-life, no-frills, easy-breezy, nice-and-healthy, fresh-and-flavorful, always-a-winner green salad recipe that you can make at home at least 2-3 times a week. It’s one of those go-to standards we can always count on.  It’s made with simple, healthy ingredients that are easy to always keep on hand.  And it somehow magically goes with just about everything.

So if you’re looking for a quick and easy new salad recipe for your rotation, we can vouch that this salad is a keeper!


  • 5 ounces spring greens mix 1 English cucumber, very thinly sliced
  • half of a medium red onion, peeled and very thinly sliced
  • 1/2 cup pepitas or toasted pine nuts 
  • 3 tablespoons olive oil
  • 1 tablespoon freshly-squeezed lemon juice 
  • 1 teaspoon Dijon mustard
  • 1 small clove garlic, pressed or finely-minced 
  • 1/2 teaspoon fine sea salt
  • 1/4 teaspoon freshly-cracked black pepper


  1. Whisk all ingredients together in a bowl (or shake together in a mason jar) until combined.
  2. Use immediately or refrigerate in a sealed container for up to 3 days
  3. To Make The Salad: Combine all ingredients in a large salad bowl and toss until evenly combined.  Serve immediately and enjoy!

Do you love prepping salads as your meals? Check out Mason Jar Salads You Can Make At Home

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