The Sol Journal

Salads are anything but boring when you know how to build them right. The key to creating a truly satisfying salad lies in the art of the add-ons—layering flavours, textures, and nutrients to keep your taste buds intrigued and your body nourished. Here’s your guide to transforming a simple spring salad into a nutrient-rich, mouth-watering feast with these seven easy add-ons.

7 ways to transform your salad

1. Nuts & seeds
   

   Sprinkling a mix of raw nuts and seeds can enhance a simple salad. Options like almonds, walnuts, sunflower seeds and pumpkin seeds are loaded with beneficial fats, proteins and fibre. These nutrients are key to help keep you feeling satisfied and fuller for longer. Take your salad to the next level by lightly toasting your nuts and seeds in a pan. Add just before serving for a warm crunch.

2. Microgreens
   

   Microgreens and sprouted seeds are nutrient powerhouses. They actually contain higher nutrient levels than fully grown vegetable greens. Microgreens and sprouts including broccoli, alfalfa, radish and sunflower have high levels of vitamins C, E, and K, helping to support immunity and lower inflammation. These make highly nutritious add ons to any meal and should be enjoyed as often as possible!

   
3. Homemade dressing
   

   salad. Instead of store bought dressings and sauces, which are usually high in sugar and preservatives, make your own using a good quality olive or avocado oil. These oils are rich in monounsaturated fats, which are great at keeping cholesterol and inflammation down. Try mixing olive oil, lemon juice, fresh herbs, garlic, Dijon mustard and a drizzle of honey to elevate your next salad.

4. Fermented vegetables
   

   Adding fermented products like sauerkraut or kimchi into your salads not only adds a ton of tangy flavour, but beneficial bacteria for your gut to thrive. Fermented foods are rich in probiotics and prebiotics, which help balance the gut microbiome, improve bowel health and support immune function. On the product label, look out for “live cultures” or “probiotics” to ensure the fermented product was fermented naturally and contains beneficial bacteria for gut health.

5. Marinated vegetables
   

   Marinated vegetables like artichokes, olives and sun-dried tomatoes can bring so much flavour to a simple salad. They also come in handy if you don’t have many fresh vegetables readily available. Marinated vegetables offer a good source of fibre, iron and lycopene (particularly from sun-dried tomatoes), is a potent antioxidant. If you’re opting for store bought, it’s important to watch out for preservatives, sugars and inflammatory oils like canola or sunflower. Alternatively, choose a homemade recipe with vegetables such as tomato, zucchini, mushroom or eggplant. Load them with citrus, olive oil, spices and herbs, and allow to marinate overnight.

1. Herbs
   

   Fresh herbs pack a lot of flavour in a small amount! By simply adding herbs like basil, mint, coriander, dill and parsley, it can turn an ordinary salad into something exciting. There are a ton of health benefits from fresh herbs, including anti-inflammatory and antioxidant properties, helping to protect the body against a range of diseases. Throw as little or as much as you like to your salad topping, as long as you’re eating it daily.

2. Fruit
   

   Adding fresh fruit into salads is a very underrated practice. Not only do fruits add a juicy burst of natural sweetness, but they also contribute an abundance of fibre, vitamins and antioxidants. Don't hesitate to mix in mango, strawberries, blueberries, raspberries, pineapple, or kiwi into your next salad. These additions can elevate the dish, making the salad not just healthier, but also the highlight of your meal.