The #1 Thing I Do Every Week So My Family Eats More Vegetables
A few years ago, EatingWell interviewed author, chef and actor David Burtka. When we interview celebrities, we usually ask them, “What’s always in your fridge?” And Burtka’s answer was so different from the usual response of favorite condiments or beverages. He said, “A salad bar.”
Oh! What a good idea, I thought. Although I do think that salad kits are a convenient option (and I often buy them at Costco), they’re not my first choice when it comes to making a salad.
And I don’t love most clamshells of mixed greens (is it just me or are they already rotten and slimy by the time you get home?). So the idea of making my salad bar in the fridge spoke to me.
My husband and I both like to eat salad for lunch, but the idea of making one that was interesting and satisfying in the middle of the workday seemed like a heavy lift. So I decided to try Burtka’s brilliant idea. We sat down and discussed the types of ingredients we wanted to have on hand for making salads. If I was going to spend precious time over the weekend on this project, I wanted to make sure we’d eat the fruits of my labor! Then I got to work.
I was surprised to discover that it didn’t take as long as I anticipated to do the prep work (30 minutes to an hour if I feel like being creative). Eating a big salad most days helps us get the recommended five servings—or more accurately, 400 grams—of fruits and vegetables each day.
Our 11-year-old has even been known to throw together a salad to bring to school for lunch or to eat over the weekend.
5 Steps to Make a Salad Bar in the Fridge
Here are the five categories of items that I prep or buy each week to build out my salad bar to make eating more vegetables much, much easier.
1. It’s All About the Base
Any good salad starts with a base of leafy greens. As I mentioned, I’m not the biggest fan of mixed salad greens that most grocery stores stock. But a few local farms sell mixes that I find last longer, so I have started buying those if I’m short on time.
Otherwise, I buy two heads of lettuce, often red leaf and romaine, along with a head of radicchio for color and crunch, and wash and dry them at home. I separate the leaves rather than tear them into bite-size pieces, which I found makes them last longer.
And I just rip the radicchio into quarters. Then I put them all into a sealable bag along with a couple of paper towels to wick away any excess moisture. Sometimes I’ll throw some kale leaves in there too, as we like it thinly sliced in our salads. Voilà—our salad base!
2. The Other Veggies
This category can vary a bit more from week to week but there are always two things I prep: shredded veggies and red cabbage. First, I get my food processor out and shred carrots, radishes and beets. This combo adds color to our salads, plus anti-inflammatory nutrients like beta carotene (carrots), betalains (beets) and isothiocyanate (radishes).
Then I thinly slice a bowl of red cabbage, rich in anti-inflammatory phytochemicals called anthocyanins. Other veggies I like to prep include chopped broccoli, cauliflower and bell peppers, shaved Brussels sprouts and sliced onion (I even make pickled onions if I have time).
I tend to keep cucumbers and tomatoes on hand, but we just cut them as we make our salads, as I find they stay fresher longer when whole and it only takes a minute or two to chop them.
3. Pack in Some Protein
Adding protein to our salads makes them more satisfying, so we’re less likely to be hangry by the time dinner comes around. If I’m poaching or grilling chicken or cooking ground meat for lettuce wraps or tacos, I make more so we can add those to our salads. I’m also a fan of the packages of smoked or seasoned tofu you can get at most grocery stores.
If I have time, I will also make my own—this Honey-Balsamic Roasted Tofu is a family favorite. Beans are also a go-to source of plant-based protein. I keep canned lentils, black beans and chickpeas on hand, as well as crunchy seasoned chickpeas (usually I buy them but have been known to make my own too). And don’t forget canned fish—sardines, salmon and tuna are all go-to’s.
4. Extras, Extras
While croutons are an obvious choice, the sky’s the limit here. Sometimes I prep my salad for lunch the next day while I’m cleaning up after dinner, and when I do, I divert leftover bits I wouldn’t normally save (think: a slice or two of steak, a scoop of roasted cauliflower, a spoonful of rice) into my salad bowl.
If I want something bright and fresh, I’ll top a salad with diced avocado and segments of clementines or mandarins. Pomegranate arils, seeds and chopped nuts add crunch, as do fried onions like the ones you sprinkle on top of green bean casserole. And don’t forget cheese, olives and pickled vegetables.
5. Dressed for Success
A good salad dressing not only adds more flavor to your bowl, but the fat in it helps your body absorb certain nutrients like the lycopene in tomatoes and vitamin A in carrots. I like to have two salad dressing options on hand to keep things from getting monotonous.
I almost always shake up a batch of Lemon-Garlic Vinaigrette, but a few other favorites include Maple-Mustard Vinaigrette, Green Goddess Dressing and Ginger-Soy Dressing.
While I like to make my own to have more control over added sugar and sodium, I usually have at least one bottle of store-bought salad dressing in the fridge, notably Brianna’s Real French Vinaigrette.