Healthy and Tasty: The Beginner's Guide to Salad Making

For the love of greens. Create. Mix. Enjoy.

Illustration by Siddhi Bhandari

Editor’s note: Hi there! Welcome to Truth Be Told, the weekly food and fitness newsletter published by The Whole Truth Foods.

This week, Riya Rashmi, a self-proclaimed health chef, is back to share more of her secrets. Just around the time she wrote her first piece for us on how she makes aesthetically pleasing, balanced, and nutritious meals (do read it if you haven’t already), she shared an Excel sheet with a salad-making framework (in a delightfully nerdy, management-consultancy style.) I was sold and asked if she could turn it into a TBT piece.

She did, and that’s the guide we have for you today. Hope this helps you—and makes you want to toss some greens. You can connect with Riya on Instagram. 

— Samarth Bansal (samarth@thewholetruthfoods.com)

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A few years ago, my husband and I decided to have low-carb, high-protein meals, making salads an obvious choice for one of our daily meals. What started with following online recipes soon became my experimental playground to suit our taste buds.

For a straight 7-8 months, we enjoyed a unique salad meal every day. Through these experiments, I discovered how to make delicious and filling salads using easily available ingredients in an Indian kitchen. I'm documenting what I learned on this journey, so you can too.

Riya's Colourful Creations

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1) Building Your Base: The Foundation of Greens

Every great salad starts with a strong foundation. Your base sets the stage for all the flavours to come. While many think of salad bases as just “leaves,” there’s a world of options to explore. When choosing your salad base, it’s useful to understand the characteristics of different greens. 

Here’s a quick comparison:

I  live in Bangalore, and sourcing quality greens can be an adventure. Try Farmizen, a marketplace that offers various options. Brands like Samaki and Simply Fresh, available on platforms like Swiggy Instamart, are good choices. Namdhari is another reliable source of fresh produce. (This is not a paid promotion—just where I order from.)

When it comes to storage, proper technique can extend the life of your greens. Store them in a container with a few ventilation holes to prevent both drying out and rotting. If refrigerated, you can use it for 5-6 days. Loose leaves often stay fresher longer than whole heads, though they might come with a higher price tag. The trade-off? They’re usually pre-cleaned, saving you time and effort in the kitchen.

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2) Powering Up with Protein

Protein transforms your salad from a side dish to a satisfying meal. It’s a must-have component, especially if you’re looking to create a low-calorie, filling salad. Different protein sources offer varying nutritional profiles.

Here’s a quick guide to help you choose:

For vegetarians, options like soybean chunks, paneer, sprouts, tofu, and lentils are great choices. Paneer is particularly versatile - try it raw, sautéed, grilled, or simply seasoned with some chaat masala.

For non-vegetarians, grilled chicken is a classic salad protein, while salami or ham can be an easy addition for a quick protein boost.

And…cheese! Opt for fresh, minimally processed varieties for the best nutritional value and flavour.

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How Can Vegetarians Get Enough Protein?

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3)Adding Color and Crunch: Non-Starchy Vegetables

This is where your salad comes alive with vibrant colours and varied textures. Non-starchy vegetables are your friends here - they’re essentially tummy fillers without many calories. They give you all the fibre you need. Plus, the variety of colours means you’re getting a wide range of micronutrients. 

Some of my top picks:

• Cucumber: A go-to addition for its refreshing crunch.

• Tomatoes: Cherry tomatoes often taste best in salads.

• Bell peppers (capsicum): Add colour and a slight sweetness.

• Cauliflower: Try it roasted for a delicious nutty flavour.

• Zucchini: Lightly cooked or raw, it adds a nice texture.

• Carrots, beetroot, asparagus, and beans: All great options to mix and match.

A good rule of thumb: if you’re using a leafy green base, a small bowl of these veggies per person is perfect. If you’re making a salad without greens, aim for about two small bowls of mixed vegetables.

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4) Embracing Healthy Fats

Don’t shy away from fats in your salad - they’re crucial for both flavour and satiety. The right fats can make your salad creamier and more satisfying. Options include:

• Olive oil: A classic choice for salads.

• Nuts and seeds: Add crunch and nutrition.

• Avocado: Brings creaminess and healthy fats.

• Nut butter: A dollop of peanut or almond butter can add an unexpected but delightful flavour.

• Even a bit of regular butter or white butter can work wonders.

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5) Dressing It Up

A good dressing ties everything together, transforming your salad from a simple bowl of vegetables into a cohesive, flavorful dish. The key is to keep it low in carbs and added sugars. Unlike many store-bought or restaurant dressings, homemade versions don’t need added sweeteners.

Here’s a quick reference guide for my go-to dressing recipes. Remember, these are starting points - feel free to adjust to your taste!

Full recipes for each dressing:

One: The Classic Vinaigrette

• 1 teaspoon olive oil

• Juice from half a lemon

• Salt and pepper to taste 

Perfect when you’re short on time. Simply mix in a small jar and shake well.

Two: Asian-Inspired Dressing

• 1 teaspoon olive oil (or cold-pressed sesame oil for more Asian flair)

• 1 teaspoon soy sauce

• 1 crushed garlic clove

• Pepper to taste

• 1/2 teaspoon sesame seeds (optional)

• 1/2 teaspoon peanut butter for a creamier version. Mix thoroughly. 

This one keeps well for 3-4 days, and the flavours improve with time. Skip the salt as soy sauce is already quite salty.

Three: Orange Zest Dressing

• Juice from half an orange

• 1 teaspoon olive oil

• Salt and pepper to taste. 

• Shake well in a jar. 

Four: Creamy Yoghurt Dressing

• 40g yoghurt

• 1 crushed or grated garlic clove

• Salt and pepper to taste

• Juice from 1/4 lemon. 

• Mix well in a jar. 

This creamy option is great for heartier salads.

All these dressings can be stored in the refrigerator for 3-4 days, making your salad prep even easier.

Don’t be afraid to experiment with your dressings. Try incorporating homemade chutneys for an Indian twist, or mix and match ingredients to create your signature dressing. Remember, the best dressing is one that complements your salad ingredients while tantalising your taste buds.

A handy tip: When adding dressing to your salad, start with less than you think you need. You can always add more, but an overdressed salad can quickly become soggy and less appetising.

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6) The Final Touches

These optional additions can elevate your salad from good to great:

• Dried fruits like dates, figs, raisins, dehydrated plums or prunes add a touch of sweetness without resorting to sugary dressings. (It's a must for me as I don't add any sweetness to the dressing!)

• Sprinkle some herbs or spices for an extra flavour boost. Chat masala is a personal favourite, but Italian seasoning or roasted cumin powder works well too.

• For added texture and flavours, try a sprinkle of mixture or bhujia, some roasted pumpkin, cheese, pickles, or marinated onions - they work like magic!

Remember, creating a great salad is all about balancing flavours, textures, and nutrients. Don’t be afraid to experiment and find combinations that work for you. With these components and ideas, you’re well on your way to crafting salads that are not just healthy, but genuinely delicious and satisfying.

Happy salad making! :)

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