Have you ever gone to a place like Whole Foods to grab a healthy meal from the salad or hot bar? Then 6 spinach leaves and 2 cucumber slices later you have a $16 lunch? That’s not even including the Kombucha or sparkling water that you got with it!
(This scenario is particularly close to heart because before I moved in with Tim, he would go to Whole Foods almost every day and do this. CRAZY. No thanks, Whole
It also gets tricky because Whole Foods and similar places have been known to use canola oils and other vegetable oil blends that aren’t ideal for your health. (More about that on an upcoming post)
So I started prepping and organizing my fridge to be our own salad bar! Now it’s super easy and convenient to make a healthy meal on the fly, saves money, and it looks pretty in the fridge with all those colorful veggies!
The best part though? You can make way more than just salads with an organized, readily prepared fridge! Think omelettes, scrambles, Buddha bowls, tacos, and stir fries! All super easy to do with just an hour or so of prep each week!
What You’ll Need To Build Your Own Salad Bar
Glass Tupperware keeps food the best and looks the nicest
I also bought two plastic containers with lids from the dollar store because I couldn’t find Tupperware large enough for my greens.
This will be your best friend when it comes to meal prepping.
Knife and Cutting Board
For your homemade dressings! Because store bought stuff has sneaky sugars, oils, and additives.
Grocery Shopping List:
(Feel free to tailor this list to your preferences. These are just ideas and suggestions!)
(I usually stick with Kale and Arugula because they last a little longer in the fridge.. and super nutritious!)
Feta (cheese of your choice, feta is my fav)
Grass Fed Ground Beef
Canned Wild Salmon
Hard boiled eggs
Herbs (Cilantro, thyme, parsley, etc)
When you get home from the store or farmers market, immediately start prepping! If you don’t do it then, you probably won’t do it. (Just saying from experience! No judgement!)
Start with the kale or whatever greens you chose. Wash, chop, and throw into the largest container you have:
(Tip: toss greens in a bit of sea salt and pepper for extra flavor)
Using your mandolin slicer, slice up the radishes, carrots, or cabbage into your greens:
This will be the base for all of your salads! Now for toppings,
For more watery vegetables such as cucumbers, peppers, onions, tomatoes, and celery, I have found it’s better to dice them larger than the mandolin slicer will allow. They keep longer in the fridge this way. So, I chop these the good old fashioned knife and cutting board way and separate them into their own containers.
Moving on to your protein!
Cook whatever protein you chose using a good quality oil and seasoning. Try to avoid store bought sauces and marinades unless they are homemade due to sneaky sugars and additives! I use taco and Italian seasonings, blended herbs, various store bought sugar free rubs, or just straight up salt and pepper. Store in a separate Tupperware container.
Cook up some quinoa, chickpeas, diced sweet potato, etc. Store in a separate containers.
Creamy Homemade Dressing:
Simmer 3 tbs avocado or coconut oil in a pot on low heat. Throw in some fresh herbs (basil, parsley, cilantro, etc), 1 clove garlic, salt, pepper. Let cook for 5-6 mins. Pour 1 can coconut milk into blender and add in the oil you just made. Blend and enjoy! This is is also delicious drizzled over cooked veggies like carrots and broccoli.
Homemade Vinaigrette Dressing:
Olive oil, spicy or Dijon mustard, apple cider vinegar, fresh lemon juice. Shake together in mason jar and enjoy!
Mason Jars are my favorite to store dressings in, but use what you have available!
Now you have everything you need to make salads or the base for almost any healthy meal this week!
E-mail me for any questions and let me know about the fun meals you create!
Love and Light,