How to Build a Better Salad

We had a great class at Benevida last Saturday and we wanted to share some of the info you may have missed if you could not make the class. Dr. Sanchez, ND talked about the importance of eating a nutritious salad, choosing healthy fats to add to your salad, and fun ways to make each salad a uniquely delectable experience.

Trying to put together a healthy salad can be a struggle especially you want amazing flavor and a complete meal. Here is a handout Dr. Sanchez put together to help you build a salad when you are stuck and out of ideas.




How to Build a SALAD (Download the PDF handout here)

When it comes to choosing a healthy fat for a salad, stick to the fats listed above in the chart. Keep in mind not to add too much healthy fats because your dressing will also have a healthy fat as well. Adding a good source of fat to your salad is essential because it will help you absorb the fat soluble vitamins A, D, E, and K. If you choose to eat a diet lower in fat then opt out of choosing one from the healthy fat category and just drizzle a light amount of olive oil on your salad. Alternatively, you can skip the oil and add in a small amount of nuts or avocado.

It is not only important to make a delicious salad, but to have fun doing it! We recommend getting a spiralizer, which is a kitchen tool that can turn your vegetables into spaghetti like cuts. It is fun to use, and when you add spiralized beets or carrots to a salad it makes the salad look colorful and more appetizing. The spiralizer we used during our salad class is available on Amazon and a link for it will be below. Another way to have fun making salad is to get creative with homemade salad dressings. Stop purchasing store bought dressings and start looking up recipes for your favorite dressings to make at home. Homemade dressings can be much healthier and when stored well, can last a week in the refrigerator.

Below is the recipe to one of the amazing salads that was made at our class on Saturday that we really want to share. Keep in mind, recipes are just suggestions so get creative and alter it to your liking!

Benevida Thai Salad


  • ½ cup red bell pepper sliced thinly
  • ¼ cup red onion diced
  • 1 cup of bean sprouts or sugar snap peas
  • 1-2 shaved carrots
  • 1 spiralized cucumber
  • Chopped cilantro to taste
  • Chopped mint- 4 leaves
  • 1 bunch of kale chopped and stems removed
  • Grilled chicken, shrimp, or tofu (optional)

For the dressing:

  • Creamy peanut butter 2-4 tablespoons
  • Coconut water (no pulp) 8-10 ounces
  • Bragg’s liquid aminos ½-1 tablespoon
  • Sriracha to taste
  • A pinch of ginger powder
  • A pinch of garlic powder
  • ½- 1 tablespoon of lime juice
  • A pinch of curry powder (optional)

*Note: Use as much or as little of these ingredients are you need depending on how many servings you need.

Directions: To make the salad start with massaging the chopped kale with a little bit of lime juice. This helps make the kale easier to digest and to absorb the flavors of the food as well. Then add in all the vegetables, and optional protein. Toss so that all ingredients are mixed in well.

To make the dressing add all the ingredients into a blender or food processor. Add more peanut butter for a creamier texture or more coconut water for a thinner consistency. Add more sriracha is you like spicier food.

Here is a picture from our class!


In Health,  

Dr. Lauren Sanchez, ND