s we swing into summer, we start craving
simpler and healthier meals, making salads
an easy go-to. But eating lighter shouldn’t
leave you hungry. The challenge is assem-
bling a salad that can satisfy a hearty appetite—espe-
cially at a time when we are naturally more active.
Kristina Gustafsson, who co-owns the popular
London street-food enterprise Savage Salads (savage
salads.co.uk), says the key is to use fresh, good-quality ingredients, but to think beyond leaves
and vegetables. “Adding [legumes] and grains or
proteins, such as chicken or cheese, can make it a
wholesome meal on its own,” she explains.
With Gustafsson’s words in mind, the following
guide can help you create sustaining summer salads.
Start with starch
Starchy foods, especially whole-grain varieties,
are an excellent source of dietary fiber and help fill
you up. A salad base of noodles, pasta or potatoes
will be more nourishing than lettuce.
To supercharge your salad, try incorporating
grains such as rice, bulgur or wheat berries. Each has
its own flavor and texture, so a regular rotation will
help to prevent salad fatigue. Quinoa has the bonus
of being rich in protein, too.
Add color and vitamins
The next rule of thumb is to incorporate a
roughly equivalent proportion of vegetables and/or
fruit, thereby adding vitamins and nutrients, while
creating visual appeal and texture. Although raw
Summer salads that really
hit the spot
by ALISON THOMPSON