how to make a very good salad

Summary

In this video, the creator shares their journey of transforming from a salad skeptic to a salad enthusiast, crafting a customizable and satisfying salad formula. The formula focuses on three main criteria: encouraging vegetable intake, meal prep convenience, and creating a filling, real meal. The creator walks viewers through the process of making the perfect salad, from selecting veggies and proteins to preparing a tahini-based dressing. With endless variations, this formula allows for personalization while ensuring each salad is nutritious and fulfilling. Perfect for meal prep, it promises to make salads a meal worth craving.

Takeaways

• 😀 The script emphasizes that salads don't have to be boring or unsatisfying, and they can be customized to fit personal tastes and preferences.
• 😀 The speaker shares their personal journey from being a lifelong salad hater to creating a satisfying, meal-worthy salad that is both nutritious and filling.
• 😀 The salad formula is a flexible approach, not a strict recipe, encouraging creativity and customization based on available ingredients and personal taste.
• 😀 The base of the salad includes a combination of vegetables like tomatoes, cucumbers, and red onion, which are chopped to a similar size to form a 'salad salsa'.
• 😀 Protein is an important component in the salad, and the speaker recommends cold or hot protein options, such as tempeh, tofu, seitan, or even meat, depending on dietary preferences.
• 😀 The speaker suggests using three servings of carbs across six salads, keeping the salad crunchy while still incorporating grains or other carb sources like couscous or sweet potatoes.
• 😀 The key to making these salads meal-prep-friendly is assembling the base (vegetables, protein, carbs) and storing it all in a large bowl, then portioning it out as needed throughout the week.
• 😀 For dressing, the speaker recommends a tahini-based dressing with added pungent liquids (like lemon juice or vinegar) and fresh herbs, making the dressing flavorful and customizable.
• 😀 Nutritional yeast is an essential ingredient in the salad dressing, contributing a savory flavor and enriching the salad's taste, with the speaker stressing it as a non-negotiable ingredient.
• 😀 The final assembly of the salad involves mixing greens with the prepared base, adding protein, dressing, and additional toppings like sauerkraut, nuts, or seeds to enhance flavor and texture.
• 😀 The speaker encourages experimenting with different variations of the salad, providing examples of past successful creations like taco salad, fall salad, BLT salad, and pasta salad, among others.

Q & A

What are the three main criteria for creating a satisfying salad?

The three main criteria are: 1) Encouraging the eating of more vegetables while still tasting good, 2) Being easily meal-preppable while maintaining flavor, and 3) Being a real meal that makes you feel full for hours.

Why does the script refer to the salad as a 'formula' and not a fixed recipe?

The salad is referred to as a 'formula' because it offers flexibility. You can adjust the ingredients based on personal taste, dietary preferences, and what you have available, unlike a fixed recipe that must be followed precisely.

What is the significance of the 'salad salsa' in the salad formula?

The 'salad salsa' is the base of the salad, consisting of chopped vegetables like tomatoes, cucumbers, and red onion. It creates a flavorful, fresh mix that is easy to customize and serves as the foundation for the salad.

How does the script suggest handling tomatoes to avoid sogginess?

The script recommends putting the tomatoes in a strainer, rinsing out the gooey innards, salting them, and allowing them to dry out. This helps prevent the tomatoes from making the salad soggy.

What are some protein options mentioned in the script, and how should they be prepared?

The script suggests proteins like tempeh, tofu, seitan, and various fake meats. These can be eaten cold (like pre-marinated tempeh) or heated (e.g., air-fried frozen chicken patties). If using meat, ensure it's properly cooked and safe to eat.

Why is it important to control the amount of carbs in the salad?

The script emphasizes controlling carbs to maintain the salad's crunchy texture. Too many carbs can turn the salad into more of a bowl dish, which is a different kind of meal. The recommended amount is three servings of carbs across six salads.

What is the role of tahini in the salad dressing?

Tahini serves as the base of the dressing, providing a creamy texture and neutral flavor. It's paired with pungent liquids (like lemon juice or vinegar) and herbs to create a flavorful dressing that complements the salad.

How can the salad dressing be personalized?

The dressing can be personalized by adding different herbs, pungent liquids (like lemon, vinegar, or pickle brine), and seasonings like salt, pepper, and nutritional yeast. Additionally, other spices or flavorings can be included based on the specific salad theme.

What are some examples of variations of the base salad formula?

Some variations include taco salad with black beans and Mexican rice, warm fall salad with sweet potatoes and cabbage, BLT salad with pickled tahini, and pasta salad with tahini dressing. These variations show how the formula can be adapted to different cuisines and preferences.

What is the recommended method for assembling the final salad?

To assemble the final salad, chop your green of choice and combine it with one-sixth of the veggie mix. Add your protein (either fresh or prepped), top with one-sixth of the dressing, and mix. Optionally, add toppings like sauerkraut, feta, chili crisp, or nuts.