5 Easy Steps to a Salad You’ll Love to Eat!

Here is a system for eating more salads. Create a salad bar in your fridge. It’s simple, easy and I guarantee you will eat more vegetables. Seriously.

You pick the salad components that you like, the more choices the better. Through out the week you will have a system in place to quickly and easily make a salad that will suite your taste, mood and hunger level, with little to no mess.

Follow the 5 easy steps to eating more salads below. Create the salad bar to your own taste and organize it your way. What’s great about this system is its flexibility. Challenge yourself to boost the variety of vegetables you add in each week. 

5 Easy Steps to Creating a Salad Bar in Your Fridge:

1. Make a list of your favorite vegetables, proteins and salad bar items. Add a variety of lettuces and dark leafy greens to the list. I like to have romaine, spinach, a farm fresh mesclun salad mix, leaf lettuce, and beet greens on hand as a base. Consider 5 add-ins for your salad to start. Such as carrots, cucumbers, olives, crisp green peas, snap peas, snow peas, red cabbage, raw beets, chick peas, a variety of radishes, sprouts, sliced hard boiled egg, goat feta, lentils, walnuts, salmon, chicken, shrimp…to name just a few potential additions to your salad. You don’t have to add all of them at one time. It’s so you have a variety to choose from.

2. Purchase these items with your weekly grocery or farmer’s market trip. Buy local, fresh vegetables and organic when you can. You will eat more veggies with this system, so plan accordingly. Shop for one to two weeks.

3. Prepare the items for storage and use. This only takes about 15-20 minutes a week to prepare. And you’ll have a variety of fresh salads to suit your hunger level and taste buds all week. Start with all the add-ins. Wash, chop/cut as needed. I put each item into its own glass Pyrex storage container. I prefer the glass containers and they stack nicely in the fridge. Being able to see each item is key to the salad bar system. I wash and spin-dry the greens. A salad spinner makes this easy, and I recommend you get one if you don’t already have it. I place the greens in either a large storage container or plastic bag with a few paper towels to absorb moisture. Change the paper towels when needed.

4. Clear a space in your fridge. I keep one side of a shelf in the fridge for my salad bar. You can stack the smaller containers in a larger container or on a tray, pulling it out of the fridge when you need it. Remember to keep it easily accessible. A random collection of storage containers hidden through out the fridge will not get used!

5. Prepare your salad. When it is time to make your salad, everything is ready to go. You can add in all your toppings or just a few. It takes only a few minutes and the salad is done, with no additional clean up.

This system isn’t just for summer. Use it year round, changing some of the vegetables with the seasons. In the fall you’ll love it for the ease of packing school snacks, a quick lunch, or a convenient dinner addition.

Follow the 5 easy steps and you’ll be on your way to feeling lighter, cooler and full of energy.

Let me know if you give it a try. Share your ideas and results with the Mompreneur Wellness Community on Facebook. I’ve selected a few of my favorite salad bar tools, like the salad spinner and Pyrex containers, at the Mompreneur Wellness Store. Stop by and take a look.

Here’s to staying cool with fresh veggies this summer, cheers!

* Cydney Smith, is the Mompreneur Health Coach and founder of MompreneurWellness.com. She educates and coaches entrepreneur women, who are also moms, on how to use healthy, real food and lifestyle changes to fuel their success. To receive weekly tips to fuel your success with healthy foods sign-up for “The Edge” the Mompreneur Wellness Newsletter. Cydney, her husband and 2 daughters live in the southwestern New Hampshire.

This week I’m sharing the menu planning strategies that I use to make my life easier and to eat healthy real food. In the past, I’d make a menu for the week, I would look through cookbooks, pick out recipes that looked delicious, or plan to make something I new we all loved, or some other vision of what a great dinner looks like. I was often derailed from that plan in a day or so. I often spent a ton of money at the grocery store, buying all sorts of ingredients. At the end of the week we would be left with a bunch of food in the fridge. I’d come home most nights from after school stuff, totally overwhelmed and angry that I had to cook the *amazing* dinner I planned. Or I’d just say F*** it! And grab some take-out.

No more. I keep it simple. And I make yummy, soul enriching food. I share a peaceful(ish) dinner with my family. I only say F*** it once or twice a month. In essence, I don’t think about my dinners that much anymore. I definitely don’t fill myself with a bunch of negative thoughts about the hassle of dinner, with the “what am I going to cook” energy drainer, or the “why-can’t-I-be-like-all-the-other-moms-who-are-perfect”crap. Nope, been there, done that, owned it, moved on.

Here are the top 4 reasons my menu plans failed (and sometimes still do).

1) Ambitious, unrealistic and idealized meal selections – To many ingredients, to much time, to many components = to many dishes! The thought of making the “amazing” dinner and cleaning up was enough to yell “Uncle” before the kids could even moan, “I’m hungry! What’s for dinner?”.

2) I took my “perfect mom” syndrome to the table when writing the menu. I imagined a fantasy life of cooking gourmet meals every night - Speaks for its self. Now my mantra is: Simple. Simple. Simple. Cook once, eat twice. Everything needs to take 20 minutes or less for prep. Save the big cooking to one or two days a week, and only if you enjoy cooking!

3) I did not match up the reality of my schedule with my meal plan - This seems so obvious to me now. I used to forget to budget my time (and energy) for the meal preparation/eating/dishes. I was more interested in  what I thought, or wanted, dinner to look like. Total recipe for failure.

4) I’d make a plan, buy the groceries, and forget to look at it – I wouldn’t think about what I was cooking until it was time to cook. And often I’d realize, at that moment, the recipe was going to take to long. Or to much prep. Then I’d cry (JK, kinda).

Here is this weeks dinner menu, based on my afternoon/evening schedule. I post it on the fridge. I glance at it while I’m cooking or cleaning up the kitchen the night before, and plan ahead. Everything on it is prepared in 20 minutes or less (cooking time may be longer, but I plan for other things during those times). And the crock pot meals are ready when we get home and on the table in 10 minutes.

I’d love to know if you plan your meals. What works for you? What hasn’t worked? Share a strategy or comment below.

Cydney Smith, founder of Mompreneur Wellness, is a certified Holistic Health Coach offering private and group coaching to entrepreneur moms who want to leverage the power of healthy eating to fuel their success. She is the mother of 2 daughters and lives in southwestern New Hampshire. Connect with Cydney and her work through social media. Stop by the Mompreneur Wellness Community on Facebook and share your thoughts. Say hello on  twittter @Cydneysmith.

My 2 daughters, 8 and 9, start an 8 week session of activities at the YMCA today. Three nights a week we will be rolling in at dinnertime. They go to a Waldorf School, which cautions against overbooking the kids after a busy day at school. Generally, I love the girls to have lots of unstructured time after school, and to play outside as much as possible.

But right now, for the next 2 months, it’s a compromise. I need some exercise. I’ve been busy. Which is AWESOME. I’m launching a new group, writing more, coaching private clients and planning some big travel this spring. I need my child-free hours (and evenings) to work. So I exercise while they are in a class at the YMCA. The weather has been really wet for the northeast, and I worry that there will be many afternoons of indoor time. And frankly, I’m not in the space for it right now. Activities sound good.

The schedule may get crazy.  I hate the feeling that comes from rushing everyone around. I value dinnertime as a chance to eat nourishing meals, but also as a time for the kids to stop from the day’s activities and transition to a relaxed evening. I am busy. I will have things to work on later. Yet, it’s still important that I stop, connect with them at dinner and that I slow down. Eating in a relaxed environment is important for healthy digestion. And I want my kids to learn basic social skills and manners for the dinner table. And I know that comes from habit, from practice – not from me nagging. Not from us slopping some food onto a plate, swallowing it and moving on.

Dinner time is a chance, even with kids, even when its busy, to cultivate being present. To pause. I’m not saying it’s all quite and proper-like over here. We talk, we giggle, and kids get out of their seat. I remind, OK, I may nag. But I think we also create a protective bubble around ourselves, a place apart from school, work, dishes and laundry, from money and obligations. We are sharing a meal. We are pausing to nourish our core existence and our time as a family. Simple and profound for a Monday morning, I know.

Which brings me to the menu part of this post. Meal planning is KEY. It takes the dinner hour from causing me stress and occupying valuable (and at times unavailable) brain space to getting done. Without much thought. I post the meal plan on the fridge. I glance at it the night before or in the morning and see if there are any steps that can be done ahead of time. I keep it super simple. A few ingredients, quick and easy steps. I enjoy cooking when I have a chance to savor and be creative, when the outcome is a lovely meal and a glass of wine. Weeknights, it’s all about getting it done.

I won’t, and don’t grab fast food – ever. It’s a bottom line for me. I will grab take out some times from restaurants I know have some quality food. But that still takes time, and costs more, and you don’t always know what’s in the food (how much salt? What kind of oils? Where is the meat from?). I save that for days when it ‘has’ to happen, or I crave a favorite dish.

Satisfying my intention to nourish myself, and my family, with healthy food and the ritual of a family dinner takes some time, some planning, and some organization. But it doesn’t take complicated recipes, ingredients or a June Cleaver inspired domesticity.

What does dinner look like at your home this week? Share in the comments section below.

Monday: Slow Cooker Turkey Meatloaf w/Roasted Potatoes and Broccoli

(4:30-5:30 Gymnastics (girls)/Treadmill (me); home @ 6)

Dinner by 6:30. Prep in morning, roast potatoes while writing this blog.

Recipe for “More Please” Meatloaf from Living Without Magazine, Winter 2007.

Tuesday: Slow Cooker Rice Pasta Marinara with Sausage; Salad.

(5-6:00 swimming; home w/Dad @ 6:45; I have yoga 5:15-6:45; home 7)

The kid’s favorite. I’ll join them, but will eat just as a salad, as this dish feels a little heavy to me. Prep after school– pre-cook pasta, and dump ingredients into slow cooker. Recipe from Not Your Mother’s Slow Cooker.

Wednesday: Homemade Nori Rolls w/avocado, cucumber, carrot or smoked salmon; Miso soup. (Home after school, 3:30)

Girls will help make these. Very easy, yummy (made w/sweetened brown rice). I make extra rolls for lunch. Slice in the morning so the avocado doesn’t brown, and rolls stay moist.

Thursday: Slow Cooker Curried Chicken w/Butternut Squash and Peas. Brown Rice.

(5-6:00 swimming/treadmill for me; home by 6:45)

I usually adjust the curry for the girls when cooking. The Brown Rice is from the night before. Reheat on stove top. Dinner by 7:00.

Recipe from Living Without Magazine, Winter 2007.

Friday: Homemade Oven Fried Gluten Free Chicken Fingers w/dip. Kale Chips. Dessert.

Friday’s dinner is often leftovers, or something that I can make another day. I leave it open in case an event comes up, or we decide to hang out in town and eat out. Recipes from Living Without Magazine, Fall 2006.

** If you have any question about this menu or the recipes leave a comment here or connect with me though the social media links below or to the right.

Cydney Smith is the founder of Mompreneur Wellness, and a certified holistic health and wellness coach. She works with entrepreneur moms to leverage the power of healthy eating to fuel their success in life and in business. Sign-up for her weekly newsletter or connect with her on Facebook, Twitter, or email. When not writing, traveling or coaching clients, Cydney can be found with her 2 girls and husband in southwestern NH.