Cycling Arsenal

How to create a SALAD that is delicious, nutrient dense, performance enhancing, illness preventing, immune system boosting and full of awesomeness

I know, long title, but this deserves it.

Are you looking for a way to actually enjoy a salad?

Grab a carrot and listen closely… I, the (self proclaimed) King of Plant Consumption, am about to inform you of the following:

How to make a nutrient dense, performance enhancing, illness preventing, immune system boosting, bowl of salad awesomeness.

I’ve the past 3+ years of sitting on the Plant Consumption throne, I have experimented with what makes an awesome, healthy, and tasty salad.

You are in for a culinary treat…

It’s time for the magic:

  • Snag a fresh, delicious tub of mixed greens. You know, the one that looks like it is made up 50% of weeds from the back yard. (Seriously, make sure this is fresh and not wilted. Wilted = vomit… possibly figuratively AND literally. Not good.)
  • Fill your basket with a bounty of fresh, colorful produce. The greater the color variety, the greater the mix of nutrients. Or even better, start your own garden.

As far as flavor is concerned, here’s how I rank taste, based off where the produce was acquired:

    1. Home Garden
    2. Local Farmers Market
    3. Grocery Store: Organic
    4. Grocery Store: Inorganic

**Seriously, the fresher the better.**

Helpful Hints:

  • Beans are your friend. This may not be true for your significant other, or co-worker, but definitely for you. If you’re not a fan of plain veggies, adding beans can do wonders in mellowing out stronger veggie flavors.
  • Quinoa is also your friend. Can you say complete protein?!?! With a pretty mild flavor on it’s own, it does a good job of absorbing the flavor of your (healthy) salad dressing and also helps mellow out veggies.
  • Hummus, anyone? A little dab of hummus can be a nice addition. If you are someone watching calories, be careful of how much you add.
  • Add some chopped nuts. Nuts are high in nutrients and also calorie dense, so portion out accordingly.
  • Herbs are key. Fresh cilantro, basil, mint, you name it… add the flavors you like, to enhance the overall flavor.
  • Enjoy spicy food, but dislike salads? “The more you hate it, the hotter you make it!” Hot peppers and sauces can help turn boring and bland into bodacious and ballin’. Plus, you won’t be able to taste anything with that temporary flame-thrower of a mouth.
  • Choose a healthy, flavorful salad dressing. For me, this is a high quality balsamic vinegar. Be careful not to “over-dress” your awesome salad masterpiece. You can always add a little more later, if needed.

Here are my final tips:

  1. Any produce you do not prefer should be cut up into smaller pieces. It helps in preventing too much in one mouthful.
  2. Use slightly less of the items you do not like, and more of the items you do.
  3. Make sure to really mix up all the ingredients before eating. Helps to blend all of the flavors into each bite.

If you’ve made it this far, congrats my fellow (or soon-to-be) salad lover.

Snag my “go to” recipe for my LARGE, nutrient dense, performance enhancing, illness preventing, immune system boosting, daily salad inside The Arsenal.


Categories: Nutrition.