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How to Build the Perfect Spring Salad + A Meal Plan for May

Keri Tidwell

meal plan

The cold weather vegetables are slowly leaving, making way for luscious spring greens, cruciferous veggies, and fresh berries. May is the perfect time of year to try new salad recipes, and I have a meal plan loaded with recipes for you to try. But, first, let me share with you how to concoct the perfect spring salad.

1. Start with a base

Whether you prefer baby spinach or a spring mix, kale or arugula, have a substantial foundation for the bulk of your salad to sit on. Mix iceberg with romaine — the greener the better!  If you want to try something different, finely shred red cabbage or thinly slice Brussels sprouts.

2. Add some color

Aim for the colors of the rainbow. Chop up some red, orange or yellow bell peppers, shred carrots or pickled beets, slice some avocado or red onion, or add some roasted sweet potatoes or cherry tomatoes. Think outside the box and use what you have on hand.

3. Throw in some crunch

Take your salad from boring to over the top by adding texture. Try ingredients like celery, raw broccoli or cauliflower florets, edamame, chia seeds, cucumber slices, or sunflower seeds. Browse your crisper drawer and pantry for inspiration.

4. Power up with protein

Add some staying power to your salad. Chop up some hardboiled eggs, roasted or grilled chicken or shrimp, blackened fish, cheese, canned tuna, black beans, lentils, or toasted pecans or almonds.

5. Add in any extras

Now look around your pantry, freezer, and fridge. Incorporate any leftovers on hand like roasted veggies or meats, fresh fruit that needs to be eaten, leftover produce, black olives, or fermented vegetables. Be creative. The sky's the limit!

6. Cover with dressing

Skip the high-fat ranch and bleu cheese, and make your own oil and vinegar dressing or simply squeeze fresh lemon or lime juice over the top. Also, try to make your own homemade dressings with balsamic, red wine, or champagne vinegars (Homemade Balsamic Vinaigrette, Greek Vinaigrette, Healthy Honey Mustard Dressing).

In my May Meal Plan (link below), you will find a variety of salad recipes as well as healthy stir-fries, rice bowls, lettuce wraps, and slow cooker favorites all made with what’s in season this month. I hope you’ll try your hand at some new recipes and take a stab at creating your own perfect salad with the fresh produce that’s available because eating for good colon health shouldn’t be boring.

May Meal Plan

For these and over 1,700 recipes, follow my Colon-Healthy Recipes board on Pinterest.

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