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Guilt Free Salad Bar Recipes

Guilt-Free Salad Bar Ideas: Make Your Own Salad at Home

Caroline Sciberras
If you're following a detox diet, consider steering clear of the ingredients marked with the prefix ** or moderating their use. 
Print Recipe Pin Recipe
Prep Time 10 minutes
Course Lunch/Snack
Cuisine Mixed
Servings 1

Ingredients
  

Base Salad - 2 cups green salad per portion

  • Arugula
  • Spinach
  • Mixed greens
  • Romaine lettuce
  • Watercress
  • Kale

Vegetables - 1 to 2 cups veggies per portion

  • Cucumber
  • Peppers: red green, yellow
  • Sprouts: sunflower pea shoots, clover, etc.
  • Tomatoes: grape cherry
  • Carrots
  • Beets ¼ to ½ cup
  • Red onions ¼ to ½ cup
  • Scallions ¼ to ½ cup
  • Broccoli lightly steamed
  • Cauliflower lightly steamed
  • Cabbage: red Napa, etc.
  • Mushrooms
  • Snap peas
  • Asparagus
  • Artichoke hearts packed in water in glass jars
  • Hearts of palm packed in water in glass jars
  • Kalamata olives
  • Zucchini
  • Roasted eggplant
  • **Corn

Dried Herbs

  • 1 teaspoon of dried herbs of your choice from parsley basil, oregano, dill, cilantro, mint, etc.

Fresh Herbs 

  • ¼ cup of fresh herbs of your choice from mint parsley, basil, dill, and oregano

Protein - (4 to 6 ounces):

  • Canned fish packed in water: salmon, sardines, herring, etc. (skip tuna; it has too much mercury)
  • Chicken baked or roasted
  • Turkey baked or roasted
  • Tofu cooked
  • Tempeh
  • Hard-boiled eggs 2
  • Cooked shrimp
  • Leftover chicken or seafood from dinner
  • **Ham chopped (1oz - 2oz per salad)
  • **Bacon cooked & crispy (1 - 2 slices per salad)

Healthy fats & cheese - choose one

  • Avocado - ¼ to ½ Avocado
  • Raw Nuts: ¼ cup of seeds of your choice from almonds cashews, walnuts, hazelnuts, Brazil nuts, pecans, etc.
  • Raw Seeds: ¼ cup of seeds of your choice from flax chia, hemp, sunflower, pumpkin, sesame, etc.
  • **Cheese: ¼ to ½ feta cheese parmesan or cheddar cheese, crumbled

Dressing (1 to 2 tablespoons per salad):

For a simple salad dressing, mix oil with lemon (or lime) juice or vinegar at a ratio of ¾ oil to ¼ lemon or vinegar (or 3 to 1 oil to vinegar). Get creative with ingredients; experiment and discover your preferences. Begin with:

  • Oil: extra virgin olive flax, walnut, or avocado oil
  • Lemon or lime juice or apple cider, balsamic, or wine vinegar
  • Seasoning: A choice of your favorite seasoning like salt freshly ground black pepper, fresh or dried herbs such as basil, oregano, garlic, onion, and rosemary.
  • Dijon vinaigrette: red wine vinegar olive oil, Dijon mustard, garlic cloves, salt, black pepper, Italian seasoning (see Ingredients below)
  • **Creamy Dijon Dressing: mayonnaise white wine vinegar, Dijon mustard, fresh lemon juice, fresh chives, salt, black pepper (see Ingredients below).

Dijon Vinaigrette

  • 1/2 cup red wine vinegar
  • 1/2 cup olive oil
  • 1 tablespoon Dijon mustard
  • 2 garlic cloves grated
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon dried Italian seasoning

Creamy Dijon Dressing

  • 1/3 cup mayonnaise
  • 2 tablespoons white wine vinegar
  • 1 tablespoon Dijon mustard
  • 1 tablespoon fresh lemon juice
  • 1 tablespoon fresh chives chopped
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper

Crunch Topping

  • **Croutons

Instructions
 

  • Start with the base. Opt for three different lettuces to provide variety. Place chopped romaine, a spring lettuce mix, and baby spinach in separate large bowls and set them aside.
  • Add the protein. Moving on to the protein, seek assistance from the store. Visit the deli counter for roasted chicken, and either slice or shred it at home. Alternatively, diced cooked ham is a convenient option. If you prefer preparing tofu yourself, thoroughly drain extra-firm tofu, pat it dry, cube it, and sauté it in a pan with a dash of olive oil, salt, and pepper. Cook bacon strips in the oven on a baking sheet for a quick and mess-free method. Lastly, prepare hard-boiled eggs as a swift, protein-rich alternative to meat. Canned beans like chickpeas or black beans can add a substantial and satisfying element to salads.
  • Add the veggie toppings. A well-rounded salad bar needs an array of veggie toppings. Arrange various sliced and chopped vegetables in small bowls, choosing based on your preferences, availability, or seasonal offerings. Options such as carrots, snap peas, cucumber, tomatoes, and red onion work well.
  • Add fats. Choose from avocado, nuts and seeds. Now, let's talk about cheese. While aiming for a healthy balance, a modest amount of cheese adds flavor. Display your favorite cheeses, such as crumbled feta for a savory touch or grated parmesan. Simply shredded cheddar or cubed mozzarella are equally delightful choices.
  • Add crunchy and/or chewy toppings. Nuts or seeds are always a welcome addition. Sunflower seeds, pecans, walnuts, or dried fruit offer diverse options. Don't overlook croutons, as they contribute to a satisfying crunch.
  • For dressings. You can simply choose from oil, apple cider vinegar, lemon and lime. You can also create a Dijon Vinaigrette or creamy Dijon dressing that can be stored in a container and reused. As a last option, you can also purchase pre-made ones.
  • For the Dijon Vinaigrette, combine all ingredients in a mason jar, secure the lid tightly, and shake until fully mixed. It's as straightforward as that!
  • For the creamy Dijon dressing. Whisk the ingredients together in a bowl until smooth. Transfer to serving dishes and place them conveniently at the end of your salad bar.
  • Serve on a salad board or table. Let your guests go through and create their own personalized salads!