July 10, 2025 • 19 mins
Crave-Worthy Salads: How to Build One You’ll Actually Want to Eat
If you’ve ever stared down a sad bowl of wilted greens and thought, “There’s no way I’m eating that,” this episode is for you. Salads shouldn’t feel like punishment—they should be delicious, energizing, and even crave-worthy!
In today’s episode, we’re flipping the script on boring salads and showing you how to build one that’s full of flavor, texture, and satisfaction. From choosing the right greens to adding clean protein, colorful veggies, and game-changing dressings, I’ll walk you through my exact method for building a salad that supports your health goals and actually tastes amazing.
Plus, we’ll talk about:
-
Why processed foods mess with your ability to digest fiber-rich greens.
-
How to avoid the dreaded salad bloat.
-
Why chopping your greens small is the ultimate mom hack (for salads and soups!).
-
And how to plan ahead so a healthy lunch doesn’t feel like a full-time job.
You’ll also get access to a free downloadable Salad Builder Guide so you can start creating crave-worthy salads right away. Spoiler: there’s even a 3-ingredient salad in here that might just change your life.
Grab the free guide here and get ready to fall in love with salads—yes, really. (https://chavahwellness.com/free-resources-salad)
Find my Pinterest Board for Sensational Salads here.
Find my favorite Digestive Enzymes here. And use this link for $10 savings off a $40 order.
SHOW SOME LOVE: If this episode encouraged you, I’d love for you to leave a quick rating and review here. Your words brighten my day and also help more mamas discover the hope, healing, and joy they deserve.
WORK WITH ME TO RESTORE YOUR ENERGY + DISCOVER YOUR DESIGN FOR HEALTH AS A BUSY MAMA: Option 1) Join the Live Healthy, Mama coaching program today! Find all the details here.
Option 2) Work 1:1 with me to reach your wellness goals - without the overwhelm -and get total clarity on living the healthy and energetic life you were created for. Get the details here.
- Want to make sure coaching is right for you? Book a FREE Discovery Call here!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Jerusha Jantz, Holistic Wellness Coach for Christian Moms:
Welcome to Tired Mommy Revival. (00:01):
undefined
Hey mama.
Are you running on coffee fumes,feeling like brain fog, fatigue
and anxiety, or running the show?
Do you wake up dreading the dayahead already overwhelmed by the
endless to-do list, and unsurehow you'll make it through.
Do you long for the energyto enjoy motherhood?
(00:23):
And care for yourself, but feelstuck and unsure where to start.
Let me remind you ofsomething life changing.
You were created for more, moreenergy, more clarity, more joy.
Hi, I'm Jha, certifiedHolistic Wellness Coach.
Wife and mom to two wild boysand one baby girl in heaven.
(00:46):
I know the exhaustion you'refeeling because I've been there
barely making it through the day.
Relying on coffee and chocolate tosurvive and wondering why nothing
I tried ever made me feel better.
Then God stepped in andrevealed a powerful truth.
A woman's body is beautifullyand uniquely designed to thrive.
(01:07):
When we align with how God createdus, we can boost our energy bust
through fatigue and step into thevibrant, joy filled life he has for us.
Mama.
I'm living proof thatit's possible these days.
I wake up, refreshed, nourished my bodywith intention and navigate the chaos
of motherhood with patience and peace.
(01:28):
Most days, and I wannahelp you do the same.
If you're ready to swap exhaustion forenergy, brain fog for clarity and guilt
for grace, you are in the right place.
Each week we'll dive into practicalstrategies, faith-filled truths,
and empowering tools to renew yourhealth, body, soul, and spirit.
(01:48):
Are you ready for this?
Let's do it, mama.
If salads make you sad, if they feellike something you eat to punish yourself
after a weekend of pizza or cupcakes, orif you'd honestly rather eat literally
anything else, then girl, let me lovinglytell you: you are doing it wrong!
(02:11):
Salad should not be depressing.
They should be delicious filling,energizing, even crave worthy.
Yes, I said crave worthy and no,I'm not a rabbit food girl either.
I love food and if it's not amazing, Iwill absolutely find a way to avoid it.
(02:32):
So if you've been forcing yourself toeat limp lettuce and calling it health,
let's change that starting today.
This episode is your crash coursein Salad Building 101, and it's
not just about throwing some greensin a bowl and hoping for the best.
We're going to walk through howto build a salad that's fresh,
(02:53):
flavorful, satisfying to your body,and believe it or not, something
you actually look forward to eating.
Let's go.
First off, summer is thebest time to get into salads.
They're cooling, crisp, and light,which is exactly what your body
craves when it's hot outside.
(03:14):
Plus, there's minimal cookinginvolved, and I don't know about
you, but if I can keep the stoveoff in July, I'm a happy woman.
Salads also align with your health goals.
These support your hormones, helpwith digestion and energy, they're
perfect for fasting-friendly eatingwindows, and they're packed with
(03:34):
nutrients your body actually needs.
So yes, this is your summer salad glow up.
Let's start with a foundation.
Part one is build a better base.
Let's talk greens, because if your base isboring, your salad probably will be too.
And I say this with love, but pleasestep away from the iceberg lettuce.
(03:59):
It wilts fast, lacks fiber and isn't goingto do much for your hunger or your health.
Instead, let's think nutrient-dense,fiber-rich, and yes, delicious.
Some of my favorite salad basesinclude kale, cabbage, arugula, swiss
chard, spinach, and even beet greens.
(04:22):
I know it's weird, but it's so goodwhen you mix it in with another green.
Beet greens, by the way, are loadedwith nutrients, more so than the
beet itself, and are fantastic tosupport hormone balance, especially
the week before your cycle.
Now we're gonna come back aroundto this, but let's move on to why
fiber-rich greens are a game changer.
(04:45):
Here's why these greens matter so much.
First of all, they're nutrientdense, and when your body gets
what it needs, your hunger hormonesstart to regulate naturally.
Second, they feed your gut.
The fiber feeds your goodmicrobes, which support digestion,
mental clarity, and even mood.
(05:06):
Plus, it helps prevent a whole hostof diseases including colon cancer.
They also help you feel full longerso you're not starving two hours later
and reaching for your kids' crackers.
They also support blood sugar andinsulin balance, especially when you
eat them before carbs or protein.
They also help detox estrogen.
(05:28):
Cruciferous veggies are known for carryingexcess estrogen out of the body, which is
huge if you've been dealing with PMS, moodswings, weight gain, or irregular cycles.
And last but not least,they help your liver.
And we love a happy liver around herebecause it supports energy, detox,
(05:50):
hormone balance, and so much more.
Tell me if your iceberg lettuceis doing all of that for you.
I already know the answer.
It's no.
So step up your green game andget the good stuff in your bowl.
But let's talk about something real quick.
What if you get bloated from greens?
(06:12):
Let's talk about this because it's real.
If you've tried eating more veggies andended up with stomach cramps or bloating,
your body may not be used to digestingfiber rich foods yet, and that's okay.
Most of us have spent yearseating processed foods, which
reduce your digestive enzymesand starve your gut microbes.
(06:35):
So when you suddenly drop a pile ofraw kale into your body, it's like,
"whoa, what are we doing here?"
Two things will help you with this.
Number one is microbes, which you'llrebuild the more whole foods you eat.
And two is digestive enzymes, whichyou can support by eating more raw
(06:55):
food, also fermented foods, and yes,even using a supplement if needed.
If you're interested in taking adigestive enzyme supplement, I'll put
a link in the notes down for you below.
They can be really helpful when you'restarting out your fiber-rich journey.
Some other ways to start small thatwill help you on your journey when
(07:16):
you're getting started is have aside salad before dinner instead of
a massive bowl as your main meal.
Use gentler greens like spinach andarugula at first, and mix in hardier
greens like cabbage and kale over time.
And chew well.
Digestion starts in the mouth.
I know you're busy, but try not toinhale your salad between wiping
(07:39):
noses and unloading the dishwasher.
Good luck to us all, right?
I'm right there with you.
We're in the struggle together.
But I do try to remind myself aswell: slow down and chew your food.
Okay.
If I could give a one salad hackto change your life, it's this.
Chop your greens small.
(08:00):
I know it sounds too simple tomatter, but texture is everything.
Trust me on this one.
No one wants to wrestle a huge pieceof kale into their mouth, and no one
enjoys chewing a big piece of rough kale.
When greens are chopped small, they'reeasier to eat, blend better with
(08:20):
dressing, and they take on more flavor.
Plus it makes a differencein soups and stews too.
I use this trick withmy kids all the time.
I'll food processed kale so fineit looks like parsley, and they
have no idea they're eating greens.
Sneaky mama win.
Small pieces equals bettertexture, equals more greens in your
(08:41):
body, which equals a happy mama.
Okay.
Let's talk protein, because itdoes not have to be complicated.
Now that your base is on point, let'sadd some protein to keep your salad
satisfying and your blood sugar stable.
We can keep this really simple mamas.
For example, you can grab arotisserie chicken from the store.
(09:04):
All you have to do is shred itand boom, you are done, you have
your protein prepped for the week.
Another option is to prep chicken.
I will actually get a big package ofchicken breast from Sam's Club, and I'll
make a big batch and freeze the extras.
All you have to do is pound it downinto an even layer, add some olive
(09:26):
oil, salt, pepper, garlic and thyme, andbake it for 15 minutes at 400 degrees.
It is juicy and delicious, and thesespices are almost guaranteed to match any
type of salad that you would put it on.
And freezing the extras makes sure thatyou will have protein at a later date when
(09:50):
maybe you didn't have time to meal prep.
It is like giving a giftto your future self.
One day the future you will goopen the freezer and say thank you.
It is the ultimate meal prephack and I absolutely love it.
Another option is lentils or beans.
Yes, they're filling, fiber rich, andperfect if you want a meatless option.
(10:14):
Just rinse canned beans and store themin a glass container for the week.
Or honestly, you can makethese so easy on the stove or a
crockpot ahead of time as well.
Protein is key for staying full andenergized, so don't skip it even
if your salad is already pretty.
Next is add your veggies, prep them ahead.
(10:36):
You already know what you like.
Just chop it up and storeit so it's ready to grab.
My go-to salad bar in the fridgeincludes things like cherry tomato,
cucumber, red bell pepper, redonion, maybe some shredded carrots,
and always, always, always avocado.
Keep everything separate to keepit fresh longer and build your
(10:58):
bowl when you're ready to eat.
It's not even cooking, it'sliterally just assembling.
So easy!
Next, let's move on toeverybody's favorite part, the
dressing, the secret sauce.
But let's be honest, this iswhere most salads fall apart.
Store-bought dressings, even the oneslabeled as healthy are often full of
(11:21):
inflammatory oils like soybean or canola,sugar, and preservatives, and natural
flavorings that are anything but natural.
They're more of a chemical cocktail.
So sure there are some better foryou options, but they're expensive
and still not always that tasty.
Homemade dressings are easier than youthink, and they make a huge difference.
(11:46):
You can use healthy bases like oliveoil, tahini, and even Kefir, and then
add things like herbs, spices, garlic,lemon juice or vinegar, and salt.
Yes, salt your salad.
It brings the flavor to life.
You make a big batch, store it in amason jar and use it all week long.
(12:07):
And it will bring you not only somuch joy, because it'll be so stinking
delicious, but so much health too.
Trust me, once you start making yourdressings at home, you will never
want to buy them from the store again.
Store-bought dressingsare absolutely pathetic.
I'm sorry.
You just have to trust me on this one.
I know it's a little more work, buttrust me, it is worth the effort.
(12:31):
Okay, we have been talking aboutingredients, but it's really hard
to see this all come together untilyou truly get inspired to make an
amazing salad, and flavor combos arethe heart and soul of a good salad.
You gotta think outside the box.
Think outside the typical saladbowl, and take your favorite
(12:54):
meals and turn them into salads.
Think Mexican inspired, likea taco salad with ground beef,
avocados, salsa and lime.
Or Italian with spinach, tomatoes,parmesan and basil vinegarette.
Or maybe Mediterranean withcucumbers, olives, hummus and feta.
(13:18):
Or maybe Asian, like a sesamecabbage slaw with grilled chicken.
Or even Indian, curried chickpeaswith a yogurt herb drizzle.
If you need ideas, I amyour gal. I got you, mama.
You can click on the link below in theshow notes and check out my Pinterest
board for Sensational Salads forall kinds of wonderful and amazing
(13:42):
inspiration to up your salad game today.
Okay, now that we know what a reallygood salad consists of, let's be honest.
Salads sound great in theory, but ifyou're a busy mama trying to make it
through summer without losing yourmind, hi, hands raised, they're not
(14:02):
going to happen unless you plan ahead.
Here's the simple system.
Number one is chooseyour salad for the week.
Maybe you're making multiple salads.
For me, I like to go all inon one big salad for the week.
I prep enough for all week, and thenit's ready to go when I need it.
The next week, I'll dosomething different.
(14:24):
Make a grocery list.
Next pick a day toactually do the shopping.
And then set aside a day on yourcalendar to do the prep work, and
don't schedule anything else that day.
Because trust me, you need to make thisa priority or it 100% will not happen.
(14:45):
Next, is chop and storeingredients separately.
Yes, it's a little bit of work, but it'sall done in one chunk, and then all you
have to do for the next five to sevendays is go to the fridge, pull out the
ingredients, assemble them, and eat it.
It is amazing and it is so foolproof.
One of the bonus tips regarding some ofthose greens that we talked about earlier
(15:07):
is that hardier greens like kale andcabbage keep longer than soft lettuce.
So this is really helpful because you'renot tossing slimy greens on day three.
They will stay good, and crisp,and fresh for much, much longer
than some of those wilting greensthat we mentioned in the beginning.
Which is amazing because let'sbe honest, if I'm gonna do all
(15:30):
that work for meal prep, you needto last more than three days.
You know what I'm saying?
Now let's talk about onesimple salad to try today.
Before we go, let me give you my easiest,most surprisingly delicious salad.
And if you take away only onething from this episode, I
(15:51):
want you to make this today.
It is a simple Italian spinach salad.
It includes spinach, olive oil and salt.
That's it.
Okay.
But here is where the magic happens.
This is what I've been told,Italians make their salad this way.
You toss the spinach with theolive oil until it's coated, okay?
(16:13):
So you're not just like drizzlingolive oil on top, and then eating
it, and it's like kind of dry.
You are tossing thegreens in the olive oil.
The olive oil is coating theleaves, and then you sprinkle
with salt and toss again.
The salt sticks to the oil and brings outso much flavor and it is so delicious.
(16:35):
We eat this as a side salad all the time.
You guys, my kids even eat this.
I know it took a little bit of workto get there, I'm not gonna lie.
But they actually love this saladnow, and they will ask for it.
And then to jazz it up a bit, you can addavocados, tomatoes, parmesan cheese, or
even pumpkin seeds to make it even better.
(16:57):
It's simple, it's crave worthy, and it'sa salad you'll actually want to eat.
Also, a side note, if you're servingthis to kids, if you're gonna try to
get your kids to eat it, chopping thosespinach leaves up into tiny pieces
makes it so much better so that theycan scoop it up with a spoon and eat
it, and they're not trying to shovebig pieces of spinach into their mouth.
(17:18):
Nobody wants to do that, especiallynot a kid when you're trying
to get them to eat greens.
It'll make all the difference.
Okay.
If you're wishing you had notes or asimple how to, I've got you covered, mama.
I've got a free guide with my saladbuilding formula, my favorite go-to
recipes, a roundup of salad inspiration,the recipe for that Italian salad in
(17:41):
case you didn't catch it in the notes,and links to my Pinterest board.
So you can grab the link in theshow notes, drop your email and
I'll send it right to your inbox.
And hey, if this episode made youlaugh, gave you some new ideas, or
gave you permission to actually enjoyyour food again, would you share it
with a friend, especially the onewho still thinks salads are boring.
(18:04):
Let's change that.
You were created for wellness.
And yes, even your lunchcan be a part of that.
Don't let healthy be boring.
It should be exciting and wonderful.
The God who made humanity and placedthem in the garden cares what you eat.
He cares if you enjoy your foodand he wants it to be healthy too.
(18:28):
Let's not settle for boring, drabsalads, but let's find a way to
make healthy amazing, and enjoyable,and honor God in the process.
You got this mama.
Mama, I hope this episode blessedyou and reminded you that you were
beautifully and uniquely made to thrive.
(18:48):
If today's conversation spoke to yourheart, I'd love for you to take a
moment to leave a rating and review.
Not only does it encourage me,but it helps more tired mamas
discover the hope, healing, andenergy they've been searching for.
You are not in this alone.
Make sure to hit subscribeso you never miss an episode.
Together we will reclaim yourenergy, renew your health, and revive
(19:10):
your spirit one step at a time.
Until next time.
Remember, you are beautifully designed byGod to live with energy, clarity, and joy.
You're not just surviving mama.
You're stepping into the vibrantlife you were created for.
I'm cheering you on.
undefined
Hey mama.
Are you running on coffee fumes,feeling like brain fog, fatigue
and anxiety, or running the show?
Do you wake up dreading the dayahead already overwhelmed by the
endless to-do list, and unsurehow you'll make it through.
Do you long for the energyto enjoy motherhood?
(00:23):
And care for yourself, but feelstuck and unsure where to start.
Let me remind you ofsomething life changing.
You were created for more, moreenergy, more clarity, more joy.
Hi, I'm Jha, certifiedHolistic Wellness Coach.
Wife and mom to two wild boysand one baby girl in heaven.
(00:46):
I know the exhaustion you'refeeling because I've been there
barely making it through the day.
Relying on coffee and chocolate tosurvive and wondering why nothing
I tried ever made me feel better.
Then God stepped in andrevealed a powerful truth.
A woman's body is beautifullyand uniquely designed to thrive.
(01:07):
When we align with how God createdus, we can boost our energy bust
through fatigue and step into thevibrant, joy filled life he has for us.
Mama.
I'm living proof thatit's possible these days.
I wake up, refreshed, nourished my bodywith intention and navigate the chaos
of motherhood with patience and peace.
(01:28):
Most days, and I wannahelp you do the same.
If you're ready to swap exhaustion forenergy, brain fog for clarity and guilt
for grace, you are in the right place.
Each week we'll dive into practicalstrategies, faith-filled truths,
and empowering tools to renew yourhealth, body, soul, and spirit.
(01:48):
Are you ready for this?
Let's do it, mama.
If salads make you sad, if they feellike something you eat to punish yourself
after a weekend of pizza or cupcakes, orif you'd honestly rather eat literally
anything else, then girl, let me lovinglytell you: you are doing it wrong!
(02:11):
Salad should not be depressing.
They should be delicious filling,energizing, even crave worthy.
Yes, I said crave worthy and no,I'm not a rabbit food girl either.
I love food and if it's not amazing, Iwill absolutely find a way to avoid it.
(02:32):
So if you've been forcing yourself toeat limp lettuce and calling it health,
let's change that starting today.
This episode is your crash coursein Salad Building 101, and it's
not just about throwing some greensin a bowl and hoping for the best.
We're going to walk through howto build a salad that's fresh,
(02:53):
flavorful, satisfying to your body,and believe it or not, something
you actually look forward to eating.
Let's go.
First off, summer is thebest time to get into salads.
They're cooling, crisp, and light,which is exactly what your body
craves when it's hot outside.
(03:14):
Plus, there's minimal cookinginvolved, and I don't know about
you, but if I can keep the stoveoff in July, I'm a happy woman.
Salads also align with your health goals.
These support your hormones, helpwith digestion and energy, they're
perfect for fasting-friendly eatingwindows, and they're packed with
(03:34):
nutrients your body actually needs.
So yes, this is your summer salad glow up.
Let's start with a foundation.
Part one is build a better base.
Let's talk greens, because if your base isboring, your salad probably will be too.
And I say this with love, but pleasestep away from the iceberg lettuce.
(03:59):
It wilts fast, lacks fiber and isn't goingto do much for your hunger or your health.
Instead, let's think nutrient-dense,fiber-rich, and yes, delicious.
Some of my favorite salad basesinclude kale, cabbage, arugula, swiss
chard, spinach, and even beet greens.
(04:22):
I know it's weird, but it's so goodwhen you mix it in with another green.
Beet greens, by the way, are loadedwith nutrients, more so than the
beet itself, and are fantastic tosupport hormone balance, especially
the week before your cycle.
Now we're gonna come back aroundto this, but let's move on to why
fiber-rich greens are a game changer.
(04:45):
Here's why these greens matter so much.
First of all, they're nutrientdense, and when your body gets
what it needs, your hunger hormonesstart to regulate naturally.
Second, they feed your gut.
The fiber feeds your goodmicrobes, which support digestion,
mental clarity, and even mood.
(05:06):
Plus, it helps prevent a whole hostof diseases including colon cancer.
They also help you feel full longerso you're not starving two hours later
and reaching for your kids' crackers.
They also support blood sugar andinsulin balance, especially when you
eat them before carbs or protein.
They also help detox estrogen.
(05:28):
Cruciferous veggies are known for carryingexcess estrogen out of the body, which is
huge if you've been dealing with PMS, moodswings, weight gain, or irregular cycles.
And last but not least,they help your liver.
And we love a happy liver around herebecause it supports energy, detox,
(05:50):
hormone balance, and so much more.
Tell me if your iceberg lettuceis doing all of that for you.
I already know the answer.
It's no.
So step up your green game andget the good stuff in your bowl.
But let's talk about something real quick.
What if you get bloated from greens?
(06:12):
Let's talk about this because it's real.
If you've tried eating more veggies andended up with stomach cramps or bloating,
your body may not be used to digestingfiber rich foods yet, and that's okay.
Most of us have spent yearseating processed foods, which
reduce your digestive enzymesand starve your gut microbes.
(06:35):
So when you suddenly drop a pile ofraw kale into your body, it's like,
"whoa, what are we doing here?"
Two things will help you with this.
Number one is microbes, which you'llrebuild the more whole foods you eat.
And two is digestive enzymes, whichyou can support by eating more raw
(06:55):
food, also fermented foods, and yes,even using a supplement if needed.
If you're interested in taking adigestive enzyme supplement, I'll put
a link in the notes down for you below.
They can be really helpful when you'restarting out your fiber-rich journey.
Some other ways to start small thatwill help you on your journey when
(07:16):
you're getting started is have aside salad before dinner instead of
a massive bowl as your main meal.
Use gentler greens like spinach andarugula at first, and mix in hardier
greens like cabbage and kale over time.
And chew well.
Digestion starts in the mouth.
I know you're busy, but try not toinhale your salad between wiping
(07:39):
noses and unloading the dishwasher.
Good luck to us all, right?
I'm right there with you.
We're in the struggle together.
But I do try to remind myself aswell: slow down and chew your food.
Okay.
If I could give a one salad hackto change your life, it's this.
Chop your greens small.
(08:00):
I know it sounds too simple tomatter, but texture is everything.
Trust me on this one.
No one wants to wrestle a huge pieceof kale into their mouth, and no one
enjoys chewing a big piece of rough kale.
When greens are chopped small, they'reeasier to eat, blend better with
(08:20):
dressing, and they take on more flavor.
Plus it makes a differencein soups and stews too.
I use this trick withmy kids all the time.
I'll food processed kale so fineit looks like parsley, and they
have no idea they're eating greens.
Sneaky mama win.
Small pieces equals bettertexture, equals more greens in your
(08:41):
body, which equals a happy mama.
Okay.
Let's talk protein, because itdoes not have to be complicated.
Now that your base is on point, let'sadd some protein to keep your salad
satisfying and your blood sugar stable.
We can keep this really simple mamas.
For example, you can grab arotisserie chicken from the store.
(09:04):
All you have to do is shred itand boom, you are done, you have
your protein prepped for the week.
Another option is to prep chicken.
I will actually get a big package ofchicken breast from Sam's Club, and I'll
make a big batch and freeze the extras.
All you have to do is pound it downinto an even layer, add some olive
(09:26):
oil, salt, pepper, garlic and thyme, andbake it for 15 minutes at 400 degrees.
It is juicy and delicious, and thesespices are almost guaranteed to match any
type of salad that you would put it on.
And freezing the extras makes sure thatyou will have protein at a later date when
(09:50):
maybe you didn't have time to meal prep.
It is like giving a giftto your future self.
One day the future you will goopen the freezer and say thank you.
It is the ultimate meal prephack and I absolutely love it.
Another option is lentils or beans.
Yes, they're filling, fiber rich, andperfect if you want a meatless option.
(10:14):
Just rinse canned beans and store themin a glass container for the week.
Or honestly, you can makethese so easy on the stove or a
crockpot ahead of time as well.
Protein is key for staying full andenergized, so don't skip it even
if your salad is already pretty.
Next is add your veggies, prep them ahead.
(10:36):
You already know what you like.
Just chop it up and storeit so it's ready to grab.
My go-to salad bar in the fridgeincludes things like cherry tomato,
cucumber, red bell pepper, redonion, maybe some shredded carrots,
and always, always, always avocado.
Keep everything separate to keepit fresh longer and build your
(10:58):
bowl when you're ready to eat.
It's not even cooking, it'sliterally just assembling.
So easy!
Next, let's move on toeverybody's favorite part, the
dressing, the secret sauce.
But let's be honest, this iswhere most salads fall apart.
Store-bought dressings, even the oneslabeled as healthy are often full of
(11:21):
inflammatory oils like soybean or canola,sugar, and preservatives, and natural
flavorings that are anything but natural.
They're more of a chemical cocktail.
So sure there are some better foryou options, but they're expensive
and still not always that tasty.
Homemade dressings are easier than youthink, and they make a huge difference.
(11:46):
You can use healthy bases like oliveoil, tahini, and even Kefir, and then
add things like herbs, spices, garlic,lemon juice or vinegar, and salt.
Yes, salt your salad.
It brings the flavor to life.
You make a big batch, store it in amason jar and use it all week long.
(12:07):
And it will bring you not only somuch joy, because it'll be so stinking
delicious, but so much health too.
Trust me, once you start making yourdressings at home, you will never
want to buy them from the store again.
Store-bought dressingsare absolutely pathetic.
I'm sorry.
You just have to trust me on this one.
I know it's a little more work, buttrust me, it is worth the effort.
(12:31):
Okay, we have been talking aboutingredients, but it's really hard
to see this all come together untilyou truly get inspired to make an
amazing salad, and flavor combos arethe heart and soul of a good salad.
You gotta think outside the box.
Think outside the typical saladbowl, and take your favorite
(12:54):
meals and turn them into salads.
Think Mexican inspired, likea taco salad with ground beef,
avocados, salsa and lime.
Or Italian with spinach, tomatoes,parmesan and basil vinegarette.
Or maybe Mediterranean withcucumbers, olives, hummus and feta.
(13:18):
Or maybe Asian, like a sesamecabbage slaw with grilled chicken.
Or even Indian, curried chickpeaswith a yogurt herb drizzle.
If you need ideas, I amyour gal. I got you, mama.
You can click on the link below in theshow notes and check out my Pinterest
board for Sensational Salads forall kinds of wonderful and amazing
(13:42):
inspiration to up your salad game today.
Okay, now that we know what a reallygood salad consists of, let's be honest.
Salads sound great in theory, but ifyou're a busy mama trying to make it
through summer without losing yourmind, hi, hands raised, they're not
(14:02):
going to happen unless you plan ahead.
Here's the simple system.
Number one is chooseyour salad for the week.
Maybe you're making multiple salads.
For me, I like to go all inon one big salad for the week.
I prep enough for all week, and thenit's ready to go when I need it.
The next week, I'll dosomething different.
(14:24):
Make a grocery list.
Next pick a day toactually do the shopping.
And then set aside a day on yourcalendar to do the prep work, and
don't schedule anything else that day.
Because trust me, you need to make thisa priority or it 100% will not happen.
(14:45):
Next, is chop and storeingredients separately.
Yes, it's a little bit of work, but it'sall done in one chunk, and then all you
have to do for the next five to sevendays is go to the fridge, pull out the
ingredients, assemble them, and eat it.
It is amazing and it is so foolproof.
One of the bonus tips regarding some ofthose greens that we talked about earlier
(15:07):
is that hardier greens like kale andcabbage keep longer than soft lettuce.
So this is really helpful because you'renot tossing slimy greens on day three.
They will stay good, and crisp,and fresh for much, much longer
than some of those wilting greensthat we mentioned in the beginning.
Which is amazing because let'sbe honest, if I'm gonna do all
(15:30):
that work for meal prep, you needto last more than three days.
You know what I'm saying?
Now let's talk about onesimple salad to try today.
Before we go, let me give you my easiest,most surprisingly delicious salad.
And if you take away only onething from this episode, I
(15:51):
want you to make this today.
It is a simple Italian spinach salad.
It includes spinach, olive oil and salt.
That's it.
Okay.
But here is where the magic happens.
This is what I've been told,Italians make their salad this way.
You toss the spinach with theolive oil until it's coated, okay?
(16:13):
So you're not just like drizzlingolive oil on top, and then eating
it, and it's like kind of dry.
You are tossing thegreens in the olive oil.
The olive oil is coating theleaves, and then you sprinkle
with salt and toss again.
The salt sticks to the oil and brings outso much flavor and it is so delicious.
(16:35):
We eat this as a side salad all the time.
You guys, my kids even eat this.
I know it took a little bit of workto get there, I'm not gonna lie.
But they actually love this saladnow, and they will ask for it.
And then to jazz it up a bit, you can addavocados, tomatoes, parmesan cheese, or
even pumpkin seeds to make it even better.
(16:57):
It's simple, it's crave worthy, and it'sa salad you'll actually want to eat.
Also, a side note, if you're servingthis to kids, if you're gonna try to
get your kids to eat it, chopping thosespinach leaves up into tiny pieces
makes it so much better so that theycan scoop it up with a spoon and eat
it, and they're not trying to shovebig pieces of spinach into their mouth.
(17:18):
Nobody wants to do that, especiallynot a kid when you're trying
to get them to eat greens.
It'll make all the difference.
Okay.
If you're wishing you had notes or asimple how to, I've got you covered, mama.
I've got a free guide with my saladbuilding formula, my favorite go-to
recipes, a roundup of salad inspiration,the recipe for that Italian salad in
(17:41):
case you didn't catch it in the notes,and links to my Pinterest board.
So you can grab the link in theshow notes, drop your email and
I'll send it right to your inbox.
And hey, if this episode made youlaugh, gave you some new ideas, or
gave you permission to actually enjoyyour food again, would you share it
with a friend, especially the onewho still thinks salads are boring.
(18:04):
Let's change that.
You were created for wellness.
And yes, even your lunchcan be a part of that.
Don't let healthy be boring.
It should be exciting and wonderful.
The God who made humanity and placedthem in the garden cares what you eat.
He cares if you enjoy your foodand he wants it to be healthy too.
(18:28):
Let's not settle for boring, drabsalads, but let's find a way to
make healthy amazing, and enjoyable,and honor God in the process.
You got this mama.
Mama, I hope this episode blessedyou and reminded you that you were
beautifully and uniquely made to thrive.
(18:48):
If today's conversation spoke to yourheart, I'd love for you to take a
moment to leave a rating and review.
Not only does it encourage me,but it helps more tired mamas
discover the hope, healing, andenergy they've been searching for.
You are not in this alone.
Make sure to hit subscribeso you never miss an episode.
Together we will reclaim yourenergy, renew your health, and revive
(19:10):
your spirit one step at a time.
Until next time.
Remember, you are beautifully designed byGod to live with energy, clarity, and joy.
You're not just surviving mama.
You're stepping into the vibrantlife you were created for.
I'm cheering you on.
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